Turkey Sausage Recipe

Don’t have time for breakfast? 


Your first meal sets the tone of the day. If you start the day off with a low-protein/fat, high-carb meal, like cereal with skim milk, you’re setting yourself to have your blood sugar crash mid-morning and get hungry before lunch.


Eggs are a great option, but not everyone has time to make them in the morning. You might be rushing kids out of the house in the morning, getting an early morning workout in and rushing to work, or any other reason.


Sure, you can meal prep eggs as egg cups or a frittata, but not everyone likes those options. Personally, I get bored of both of them really fast.


Protein shakes? They work, but sometimes you just want solid food.


So, what’s a good breakfast option you can meal prep quick but also tastes good? Breakfast sausage. You can make a bunch of these in four-ounce portions and get 20 grams of high quality protein first thing in the morning. 


Breakfast Sausage Recipe

3 lbs turkey, pork, or grass-fed beef (or a combination)

3 teaspoons sea salt

2 teaspoons ground pepper

1 teaspoon dried ground sage

1 teaspoon dried thyme

1/4 teaspoon dried rosemary

1 1/2 tablespoons brown sugar or maple syrup

3/4 teaspoons nutmeg

Optional: 1/2 teaspoon cayenne pepper

Optional: 1/2 teaspoon red pepper flakes



Combine all the ingredients in a bowl and mix well so all the herbs and spices get combined evenly.

Makes 12 4oz patties 

Saute in coconut oil or grass-fed butter for about 4-5 minutes on each side.

Calories in 1 four ounce pattie (raw): 180

Protein: 21g

Fat: 9g

Carbs: 2g