Low-Sodium Breakfast Sausage

Low-Sodium Breakfast Sausage

4.2 of 5 (91)
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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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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



  • 59 of 84 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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  • 32 of 35 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
    25 of 28 people found this review helpful
    I make German sausage by omitting the spices, adding only the 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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  • 21 of 35 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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  • Very Good
    20 of 20 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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  • 14 of 14 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!
    13 of 15 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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  • Very Good
    11 of 13 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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  • 11 of 18 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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  • Incredible!
    10 of 12 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
    9 of 10 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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  • Incredible!
    8 of 8 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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  • 8 of 14 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 8 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 16 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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  • 6 of 12 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 5 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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  • 5 of 7 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 7 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 6 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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  • 4 of 7 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!
    4 of 8 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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  • Incredible!
    3 of 3 people found this review helpful
    I luv this recipe, it sounds just perfect. - 1/5/13

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  • Very Good
    3 of 5 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
    My husband loved this and we will continue to use this. - 1/17/13

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  • Incredible!
    2 of 2 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!
    2 of 2 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
    2 of 2 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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  • 2 of 2 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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  • 1 of 1 people found this review helpful
    My picture shows a patty...very good by the way - 7/4/16

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  • Incredible!
    1 of 1 people found this review helpful
    I love the sausage patties. Always looking for low sodium foods! - 7/2/16

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  • Incredible!
    1 of 1 people found this review helpful
    I made these for my mom for mothers day brunch (she has high blood pressure and is on a strict low sodium diet) and she LOVED them. I will probably tweak them to my taste in the future however i was really pleased with how they turned out. - 1/27/16

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  • 1 of 1 people found this review helpful
    THE PICTURE I SEE ON MY COMPUTER IS A PATTY. I REALLY DON'T SEE THE FUSS ABOUT THE PICTURE NOT LOOKING LIKE THE RECIPE. YOU AREN'T MAKING THE PICTURE ANYWAY. PHYL32 - 7/3/15

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  • Incredible!
    1 of 1 people found this review helpful
    I make a double batch of this every 2 months. I make it into meatball size balls, flatten, freeze on a baking sheet, bag 4 to a bag for our very own sausage and egg English muffins on Sunday mornings.; served with wasabi mayo, they are delicious. No one knows they are saltfree! - 10/22/14

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  • Very Good
    1 of 2 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 2 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 2 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 2 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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  • Very Good
    1 of 2 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 2 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 2 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 4 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
    ok - 10/20/20

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  • Incredible!
    I did modify the recipe to use ground turkey and I had no stock so I used maple syrup (adds a few extra calories but the turkey was less than pork) ~ turned out delicious. Hubby approved makes it a 5 star. I also mixed the ingredients the night before to blend the spices throughout the meat. - 9/19/20

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  • Bad
    Totally flavorless. - 7/4/20

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  • Yumm - 6/13/20

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  • Incredible!
    I understand it's 1/10th the sodium but I need to know it to count it. What's the sodium per serving please? - 3/13/20

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  • Incredible!
    Very tasty! Thanks for sharing! - 2/13/20

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  • It needs salt, enough to bring out the flavor. - 2/11/20

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  • Incredible!
    Tried this and like it much. Tweaking some of the spices to vary it. - 1/19/20

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  • NICE - 1/19/20

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  • Good
    Sausage. Bacon is what I like most - 1/6/20

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  • Incredible!
    Sausage patties I love it. - 1/6/20

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  • Interesting - 12/14/19

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  • Made it with maple syrup in place of the broth/juice. Also a touch of liquid smoke. Next time may do part ground turkey & with applesauce in place of liquid as another reviewer suggested. - 12/11/19

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  • Very Good
    quite tasty. I fried all of them and froze. Just toss in the micro for a minute when ready to use. - 11/16/19

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  • Very Good
    Thanks for sharing - 10/18/19

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  • Incredible!
    Greaat - 10/15/19

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  • O.K.
    Ok - 10/15/19

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  • Incredible!
    Great recipe, I love breakfast sausage. - 9/2/19

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  • Great idea would have to use other meat of course - 6/16/19

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  • Incredible!
    This is good and you are controlling the ingredients - 6/14/19

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  • I love breakfast sausage. - 6/13/19

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  • This is an interesting variation of breakfast sausage, much tastier. I don't eat breakfast sausage because I find it too greasy . This way it was much leaner. - 6/13/19

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  • Delicious sausage - 2/4/19

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  • very tasty - 11/10/18

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  • Good - 10/16/18

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  • Great recipe - 9/24/18

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  • I'd go with extra extra lean pork - 9/24/18

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  • picture must have been changed but I know mine will never look like the picture so nice idea and can compare pork and the chicken/turkey. thanks. - 9/19/18

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  • Incredible!
    Yum........... - 9/17/18

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  • Very Good
    I substituted beef for the pork and was pleased. I added a few more spices than listed and will definitely continue to use. - 6/22/18

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  • Thanks ***DEBRA*** for your review--I do not eat pork either and was just wondering if I can make it with turkey and/or beef instead and still have it taste as yummy as the reviews state. These can be shaped before cooking as patties or links. - 6/14/18

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  • Incredible!
    These came out really good and were really tasty. I did use some basil with also. - 4/29/18

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  • Incredible!
    I made a mistake by doubling the red pepper flakes so it was a wee bit too strong for me. This is something I will make a point of making to keep on hand. Purchase ground pork from farmers market to use to make this. Excellent! Being on a salt limit, this came as a blessing! - 2/16/18

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  • I think I will try this with ground turkey - 2/5/18

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  • yummy - 1/26/18

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  • Very Good
    Delicious alternative! - 1/19/18

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  • Very good! I like that I can control the amount of sodium in this recipe. Thanks. - 12/15/17

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  • Very Good
    great - 9/30/17

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  • Incredible!
    Wonderful recipe I make all the time. We make a lot of them and freeze them so we can cook some for an egg sandwhich in the mornings. Taste really good and is a lot cheaper and healthier than buying premade sausage! - 4/24/17

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  • I will have to see if I can find ground pork at out local store. I rarely purchase sausage anyway, but this is something I would like to try! - 4/22/17

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  • I use ground turkey and marjoram.. - 3/1/17

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  • Very Good
    Tried this for the first time. I really liked it just need to tone down the heat a bit for myself and my husband. My husband who loves salt even said it wasn't bad besides the heat and for him just needs a touch bit more salt but said he could get use to it. - 3/1/17

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  • Yummy - 2/18/17

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  • I add some pureed onion to mine.
    I also use a 50/50 mix of ground turkey & ground chicken because DH needs to avoid pork.
    - 2/11/17

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  • I tried this recipe not bad - 1/31/17

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  • Very Good
    0 of 1 people found this review helpful
    I rarely eat meat these day, but on rare occasions, I like this using chicken breast mixed with the lean ground pork and I add some cumin and basil or parsley in it to kick it up! - 7/2/15

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  • Very Good
    0 of 1 people found this review helpful
    Really enjoyed. Thinking of adding just a bit of Salt Sense next time. Also love the Maple Syrup idea I read about. - 3/9/15

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  • 0 of 1 people found this review helpful
    Making sodium reduced sausage is one of my current goals - with DHs 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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  • Incredible!
    Really enjoyed this and like knowing exactly what ingredients I'm eating - 6/14/14

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  • Very Good
    Love being able to control the ingredients by making my own! - 6/12/14

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  • Very Good
    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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  • Good
    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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  • Incredible!
    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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  • Incredible!
    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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  • Incredible!
    Easy and delicious! - 6/13/13

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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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