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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 147.7
  • Total Fat: 11.1 g
  • Cholesterol: 37.5 mg
  • Sodium: 36.0 mg
  • Total Carbs: 0.6 g
  • Dietary Fiber: 0.2 g
  • Protein: 10.1 g

View full nutritional breakdown of Low-Sodium Breakfast Sausage calories by ingredient
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Low-Sodium Breakfast Sausage

Submitted by: CHEF_MEG
Low-Sodium Breakfast Sausage

Introduction

Love your breakfast sausage but can't handle all the sodium? Try this lower sodium version: 25% less fat, and 1/10th of the sodium. Love your breakfast sausage but can't handle all the sodium? Try this lower sodium version: 25% less fat, and 1/10th of the sodium.
Number of Servings: 4

Ingredients

    8 ounces lean (80% lean/20% fat) fresh ground pork
    2 tablespoons chicken or vegetable Stock or apple juice
    1/2 teaspoon thyme, dried
    1/4 teaspoon sage, dried
    1/2 teaspoon black pepper
    1/2 teaspoon red pepper flakes

Directions

Using your hands, thoroughly combine all ingredients in a mixing bowl. Fold a 12" sheet of waxed paper in half. Divide the sausage mixture into eight equal portions (about one tablespoon each.) and roll into balls using your hands. Place the balls on one side of the waxed paper, fold the other side over, and press to flatten the sausage into patties.
Coat a nonstick skillet with cooking spray. Cook the sausage over medium-high heat for 10 minutes, turning halfway. Sausage should cook until the internal temperature reaches 160 degrees Fahrenheit.

Makes 4 servings, two patties per serving






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Member Ratings For This Recipe



  • 52 of 62 people found this review helpful
    Picture shows sausage links rather than sausage patties. I really wish the photos used with Chef Meg's recipes showed the actual results of the recipe instead of a pretty "cookbook" picture. - 1/6/12

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  • 24 of 26 people found this review helpful
    My DH & I are both alergic to pork. Instead I use equal parts of Ground Chicken Breast & Ground Turkey. Usually I just get 1 pound of each & thoroughly mix them together before adding the seasonings. This ratio makes terrific juicey hamburgers, too. - 2/23/11

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  • Very Good
    21 of 23 people found this review helpful
    I make German sausage by omitting the spices, adding only the ½ t black pepper and 1/2 t of homemade season salt (contains less salt) and 1 T liquid smoke. Ground chicken or turkey tastes like sausage too! Make extra patties and freeze on a cookie sheet. Store in a zip lock bag in the freezer. - 2/23/11

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  • 19 of 27 people found this review helpful
    Why is it some of the pictures that accompany Megs recipes do not represent the actual recipe? Obviously, the link sausages in the picture are not the result of this recipe. - 1/27/12

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  • Incredible!
    12 of 14 people found this review helpful
    I think this is about as good as low sodium sausage gets. I used maple syrup instead of stock (I cheated and used 1/4 tsp sea salt--stil low sodium!) - 8/24/11

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  • 11 of 13 people found this review helpful
    Love the recipe, just wish that the pictures would actually be of the recipe that we are making instead of a picture taken for the cookbook. - 2/9/12

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  • Very Good
    11 of 11 people found this review helpful
    I've made it twice; still tweaking the seasoning. I substituted unsweetened applesauce for the liquid, and I really like the consistency and taste. I'd never tried making my own either, and this was really easy. The fun part is mashing the little balls between the wax paper! - 10/8/11

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  • 11 of 11 people found this review helpful
    Very Good. Tweeked a bit with more seasoning (All). Really taste better than commercial brands. Will make again. Used in breakfast burrito. - 6/18/11

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  • Incredible!
    9 of 10 people found this review helpful
    Yum! Almost exactly the same recipe we use... but we use turkey instead of pork for lower fat. And usually a little honey instead of the red pepper flakes. - 6/30/11

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  • Very Good
    8 of 9 people found this review helpful
    I used 93/7 ground turkey instead of pork, added some fresh garlic, onion powder, and a pinch of salt. And I did a teeny test patty before cooking the entire batch so I could add more seasoning if needed. Also letting it sit in the fridge overnight helps it taste even yummier, if you have time! - 1/12/13

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  • 8 of 12 people found this review helpful
    I've been trying to find recipes that cut the sodium, there's just way too much sodium in everything! This looks easy and yummy! - 2/23/11

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  • 6 of 7 people found this review helpful
    Substitute turkey or chicken, also add a little garlic and onion powder - 11/12/12

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  • 6 of 11 people found this review helpful
    the "picture" is obviously NOT patties- I think I am with Rich on this one. - 2/9/12

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  • Very Good
    6 of 7 people found this review helpful
    Would definitely make this again. It was spicy enough to not notice the lack of salt. I used apple juice in preparation and liked the flavor a lot. - 7/3/11

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  • 6 of 10 people found this review helpful
    I am going to give this a whirl with ground venison! Lets hope it works, sounds SO good! - 5/9/11

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  • 5 of 6 people found this review helpful
    Wow! never knew how easy it is to make your own sausage...using ground chicken and ground turkey gave us excellent tasting sausages that we froze for future use. ThanX Chef Meg! - 6/19/11

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  • Very Good
    5 of 6 people found this review helpful
    This was a nice way to lower the fat. I too mixed 1/2 ground turkey. For us, this needs more spices as I found it bland, but I didn't miss the grease for sure! - 5/31/11

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  • Very Good
    4 of 5 people found this review helpful
    I use ground turkey and add an egg for binding. I really liked them but one of my daughters found it too spicy. I will make again but I will tweak the seasoning a bit to make them more kid friendly. - 11/29/12

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  • Incredible!
    4 of 4 people found this review helpful
    This week ground pork was on sale for $1.49 a pound, so this was very economical. Everybody at my house liked it. Commercial sausage makers need to stand up at take note: make a truly low-sodium product available or else many of us will do without or improvise. Thanks Chef Meg for the recipe. - 9/28/12

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  • 4 of 4 people found this review helpful
    I made them for family members one morning. I was watching my calories close that day so I decided not to have any. Boy was I sorry. The family loved them. They now want me to save more of your recipies @ pass them along. - 10/21/11

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  • 4 of 5 people found this review helpful
    I tried the suggestion of 1/2 ground chicken & 1/2 ground turkey for less calories. I LOVE the recipe, I only found one problem and that is it seemed to be a little dry because it was so lean. I added the two tbls of apple juice to the meat for moisture. Any suggestions for lo cal moisture? - 9/11/11

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  • Incredible!
    3 of 5 people found this review helpful
    The apple juice made this great! I added garlic & onion powders (and, sshhh, salt). Very tasty! - 8/10/11

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  • Very Good
    3 of 4 people found this review helpful
    These are great! The only change I made was substituting 1 tsp of poultry seasoning as recommended. I also cooled them on paper towels and squeezed a little extra fat out... never hurts. :) - 2/23/11

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  • Incredible!
    2 of 2 people found this review helpful
    I luv this recipe, it sounds just perfect. - 1/5/13

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  • Incredible!
    1 of 1 people found this review helpful
    My husband loved this and we will continue to use this. - 1/17/13

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  • Very Good
    1 of 1 people found this review helpful
    Liked it but found it too hot. Will try again, maybe with different spices as suggested below. - 10/2/12

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  • Very Good
    1 of 1 people found this review helpful
    too much pepper for our tastes - I cut both the black and red to 1/4 tsp each. I also added 1/4 tsp of seasalt to - still a whole lot less sodium than prepared sausage (1/4 tsp seasalt is 400 mg so raises 136 mg/svg - not bad). I also used frozen apple juice concentrate for the liquid - nice! - 9/17/12

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  • Very Good
    1 of 1 people found this review helpful
    I use extra lean ground turkey for mine. I make enough for a week. I make my own breakfast sandwich using the patty and scrambled egg whites on an english muffin topped with a spoonful of salsa.
    Delicious. - 9/17/12

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  • 1 of 1 people found this review helpful
    My daughter-in-law and niece are allergic to sausage. I'm going to try this and see how it works. I'm always looking for lower sodium food.
    I'm with the others who wish pictures were actual results of the foods prepared by Chef Meg. - 3/10/12

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  • Incredible!
    1 of 1 people found this review helpful
    I love these. This recipe has become a main staple in my breakfast meals. Thanks. - 3/3/12

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  • Incredible!
    1 of 1 people found this review helpful
    I was amazed how easy this is - and it was wonderful! For more of a sweet sausage, I omitted the cayenne pepper and instead of chicken stock or apple juice, I added some applesauce. Thanks Chef Meg! - 2/22/12

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  • Very Good
    1 of 1 people found this review helpful
    I forgot the liquid, and didn't have sage so I subbed poultry seasoning, used some Nu-Salt and it was okay, I will add garlic powder next time and keep "tweeking" it to suit our taste buds. Thanks for the recipe I never thought about making sausage from scratch. - 2/11/12

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  • Very Good
    1 of 1 people found this review helpful
    These are very good and nicely flavored; the seasoning is well balanced. I did add to minced cloves of fresh garlic and 1/4 tsp of oregano. These could use a touch of salt but I just sprinkle a little ground sea salt over top while cooking next time. Otherwise, very good! - 11/13/11

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  • 1 of 1 people found this review helpful
    Technique is similar to what I use for making seafood sausage with shrimp & striped bass. Tastes a bit like lobster and is really quite simple to do! - 9/13/11

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  • 1 of 3 people found this review helpful
    I am eager to try this recipe. Probably cheaper than pre-made and healthier. - 9/8/11

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  • Very Good
    1 of 1 people found this review helpful
    This is awesome! I love spicy, hot sausage, but don't eat it because the fat and calories are horrible. Now I am happy again. - 8/16/11

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  • 1 of 1 people found this review helpful
    This is a very good recipe but don't stop at just breakfast . . try it for dinner as a sandwich, in sauces, a different meat loaf. left over are great too. - 6/17/11

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  • Making sodium reduced sausage is one of my current goals - with DH´s blood pressure in mind. Thank you for putting this out, Coach Meg! Will review and rate after making it. - 7/14/14

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  • Really enjoyed this and like knowing exactly what ingredients I'm eating - 6/14/14

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  • added 1/4 tsp. cumin for smoky flavor. Did substitute ground turkey/chicken mix as well. Really superior to anything "store bought" and to say the least, healthier -- no additives! - 6/12/14

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  • Alone, this was really good but not phenomenal. I seasons exactly per recipe specifications, and it was spicy, but felt like it was missing something. I might play around with the seasonings. Despite shortcomings eaten alone, using this in the Super Speedy Sausage Rolls recipe as-is is perfect! - 4/15/14

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  • Way too much seasoning for my taste. I would cut back especially on the pepper and experiment with other seasonings. Also, I think the pork I was able to get was much leaner than 80/20. Cooking in the skillet for even 5 minutes overcooked them so I now have 7 servings of hockey pucks. - 1/8/14

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  • I love this sausage ! I added fennel seeds because I did not have any thyme. Delicious! Thank you!! - 6/23/13

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  • Very good! I'm sure I will be making these often. - 6/21/13

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  • We hardly ever have sausage, so if we want some, I'd just buy some, no big deal, not worth making it. - 6/19/13

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  • Iwill eat this for breakfast. - 6/13/13

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  • This sounds good. I want to try it. I agree about the pictures. - 6/10/13

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  • So glad to find this easy recipe for breakfast sausage. I've avoided sausage (and therefore Sausage Gravy and Biscuits), since being put on a low sodium diet. I also found No Sodium Baking Powder, so I can enjoy biscuits now too. - 5/10/13

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  • DH and I liked the sausage i had a hard time with the shaping the ground pork was very sticky. I had to make mounds and flatten them with the back of a spoon. I had to use PAM on the spoon to flatten them. The taste was really good. I cannot imagine rolling them in to links. Pat in Maine. - 3/7/13

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  • Nicely done. And delicious. - 2/13/13

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  • What?no garlic??I would add garlic and onion powder at least. - 1/25/13

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  • It;s good, but our family doesn't eat pork, any other alternatives? - 1/24/13

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  • I agree with those who commented on the picture. If the recipe says to make into patties then that is what the picture needs to show. It doesn't take long to take a picture of the actual finished dish! - 1/24/13

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  • cant wait to try this one - 1/24/13

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  • Reviews suggested adding a little salt, onion and garlic powder. - 1/23/13

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  • Sparkpeople - why are you handing out misinformation?

    11.1 grams of fat translates to over 99 calories of fat. 2/3 of the 147.7 calories are from FAT! Why go there? - 1/23/13

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  • I will prepare this again and add additional seasonings like onion and garlic. I would use less pepper. It was ok. It may take me some time mastering it to get it the way I want. - 1/8/13

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  • I used homemade chicken stock and it was great, it was also very spicy which I like. If I feed it to my children i will have to cut down or eliminate the crushed red peppers. - 12/24/12

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  • Nice sauage recipe , never thought to make my own. - 11/14/12

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  • Gonna try hope it flavorful enough for me to forget that there's no salt in it we will see.. - 11/14/12

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  • My family LOVES this recipe! - 9/24/12

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  • Very quick and easy recipe that is absolutely delicious. I used ground turkey instead. - 9/17/12

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  • Recipe sounds great, to cut the fat more, I'm going to use ground chicken, along with the pork, about half and half, apple juice, and a pinch of salt. (recipe say's low sodium, not no sodium. IJS - 9/1/12

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  • Really good. A lo-cal sausage, easy to make, and no bad chemicals. What more could you ask for? I doubled the thyme and sage and dropped the red pepper flakes. My family liked which was a pleasant surprise. Will make again. Didn't miss the salt at all. - 8/31/12

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  • loved the sausage but is quorn a suitable substitute and how high in cals is a scrambled egg
    - 8/11/12

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  • instead of flattening the patties ... just roll into links and I just love the taste ... - 7/26/12

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  • Would like to know after cooking these can we freeze the extras? If so, then how would you "cook" them the second time without taking away the moistness or taste? - 6/14/12

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  • I made a similar version to this recepie. 1/2 lb of Maple loose sausage (cooked), 2 green onions, 1/2 clove garlic and 1/2 red pepper all diced and cooked in sausage drippings. Then mix 5 liquid egg whies, 6 eggs, 2 Tbs water, cooked veggies,sausage and added 1/2 C cheddar cheese. 350 for 20 mins - 5/28/12

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  • I was surprised how good this was. I did't have red pepper so i used creole seasoning - 5/24/12

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  • Very flavorful and adaptable. I usually mix up two batches, one in patties; and one cooked as crumbles for a quick addition to pizza, or egg in a mug recipe, etc... - 5/15/12

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  • We used 90/10 ground pork sausage and I halved the red pepper flakes. Good for breakfast and helps reduce my daily sodium! - 2/28/12

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  • 0 of 2 people found this review helpful
    I love sausage. This sounds good to me
    - 2/20/12

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  • Good base recipe. I mixed ½ ground pork w/ ½ ground chicken to reduce the fat but it wasn’t quite fatty enough. Next time 2:1 pork to chicken should do it. Had to 3x the amount of herbs used though, not enough flavor otherwise. Reduce red pepper if you don't like heat. - 2/19/12

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  • I used fresh ground turkey and 2 TBS sodium free chicken stock....delicious!
    (eating turkey sausage vs. bacon is a healthy switch for me) - 2/18/12

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  • Thanks for suggesting a lower sodium version. First batch seemed a little dry. Trying again and also altering seasoning by adding fennel and reduing red paper flakes...it was too much red pepper for my younger kid. - 2/14/12

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  • I like the idea of less sodium - 2/9/12

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  • These really are great! - 2/9/12

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  • Very yummy, I liked this much more than any traditional store bought sausage I've tried. - 2/9/12

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  • My husband loves sausage so I will definitely give this a try. - 2/9/12

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  • Now if Meg would just come up with a meatless version...... - 2/9/12

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  • This will be a first for me ,never tried making my own sausage.Returning,the plate was empty and my family wanted repeats. In my house this sausage is loved. - 2/9/12

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  • thanks to you! - 2/9/12

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  • Yum Added a bit of fennel to have a more sausage taste - 2/9/12

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  • great - 1/27/12

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  • nice change - 1/26/12

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  • Wondering why I never thought to add a bit of sage to ground turkey (which I buy "all" the time) to create my own sausage. THANK YOU! - 12/31/11

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  • 0 of 1 people found this review helpful
    It'll go great with eggs! ill make mine with turkey. Thanks! - 12/31/11

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  • added more seasoning,much better than ready made - 12/30/11

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  • Sounds wonderful....we like to make our own sausage. - 10/27/11

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  • This sounds very good. I will try it with ground turkey.
    Thanks for sharing!
    devasinger - 10/14/11

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  • Excellent! - 9/24/11

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  • Never even thought to make my own sausage. This sounds great, will definitely try. Thanks, Meg, and thanks for all the tips in the comments, everyone! - 9/10/11

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  • This is so delicious, and nutritious !
    Thanks for this healthful Recipe ! - 9/8/11

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  • Good flavor, I was surprised - 7/25/11

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  • yummy - 7/13/11

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  • I made this recipe this morning and was impressed. It does cut way down on sodium and fat; I was happy that the protein doubled from the brand I had in my fridge. I cooked two batches - one in patties, the other just loose for my one guilty pleasure - B & G! - 7/1/11

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  • I work in a hospital kitchen. When we get our break to eat breakfast, I usually bring a bowl of cherrios and skim milk but miss the sausage. I made enough of these the first time out to freeze and even cooked some extras and froze them to heat and use at work. - 6/30/11

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  • What an excellent recipe. I will make this for sure. We love sausage but rarely cook it. Thanks Chef Meg. - 6/28/11

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  • mmmmmm...sounds good
    I have used ground turkey\chicken breast + ground pork for a meatloaf before, but now I have a starting point for the seasonings!

    YAY! - 6/19/11

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  • Reducing sodium - thank you will try ground chicken andor turkey with other spices great taste. - 6/16/11

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