Lean Chicken Breakfast Sausage
If you love breakfast sausage, but the thought of making it yourself sounds like a daunting and time-consuming endeavor, you’ve come to the right place! This lean chicken sausage recipe is easy and delicious—and will have Jimmy Dean himself knocking on your door for the recipe.
I started making this sausage when I was in my 20’s – back when I started really trying to lose weight. Now I can’t promise you that this chicken sausage is the answer to weight loss, but I can promise it is lean, easy, and delicious! The original recipe is from a cookbook called Lean and Lovin’ It and called for ground pork tenderloin. When I made it, I actually used a manual meat grinder to grind the pork tenderloin because I’m pretty sure that grinding that beautiful cut of meat, to most would be sacrilege – or at least that’s what I thought because I could never find ground pork tenderloin in the store. Over the years I’ve adapted the recipe several times and my favorite has become this chicken sausage. I use 98% lean ground chicken for this recipe because, well it’s already ground AND it’s fewer calories, fat, and smart points (if like me you’re on MyWW). On the rare occasion that I’m feeling industrious, (or more likely if I can’t find lean ground chicken) I have ground boneless skinless chicken breast using my KitchenAid™ meat grinder attachment. In any case, you can use whatever lean ground meat you happen to have on hand.
For this recipe you’ll need:
- Lean ground chicken, turkey, or pork tenderloin
- Quick Rolled Oats or Rolled Oats
- Unsweetened Applesauce
- Dried Ground Sage
- Dried Thyme
- Fennel Seeds
- Garlic Powder
- Salt and Pepper
- Red Pepper flakes
- Kitchen Scale
Start by getting a small bowl of water and putting it beside your workspace – trust me, it will get a little sticky and you’ll need it. Then, in a bowl add the rolled oats, your spices, and the applesauce and mix well. Then crumble the chicken over the top of the spice mixture; remember that water bowl from earlier, now use it to wet your hands and then mix the meat and spices together. (You could also use cooking spray on your hands for this step, but I have found that that sometimes just adds an extra layer of mess to the process.) Be careful not to over-handle the mixture, it will result in an odd texture. For this, you will have to use your best judgment, handle the mixture just long enough to get all of those flavors evenly distributed. Personally, I think the best way to achieve even spice distribution in any meat mixture is by using my hands to mix it, but I know not everyone feels that way, so you can use a spatula if you prefer. After you are done mixing, cover the chicken mixture and give it about an hour to chill in the refrigerator.
Now it’s time to make your sausage patties, prepare a baking sheet by lining it with foil or parchment paper and spraying it with cooking spray, oh, and grab that bowl of water because this part will be sticky! Wet your hands and divide the chicken mixture into eight 2-oz balls (weigh them using a kitchen scale if you want) and then shape into patties and place them on the baking sheet. Again, I will add that you should try not to over handle the mixture when you are forming the sausage patties.
Once you have gotten to this point, you have a decision to make; you can place them in the freezer until they are firm and then bag them as single servings or can pan fry them and refrigerate or freeze them for later use. One more thing, you also have the option to freeze this as bulk sausage, which is always a good idea for breakfast gravy, spaghetti sauce, or any recipe calling for sausage that you want to lighten up, in that case after mixing the sausage, you can skip the refrigerator step and just wrap it up and go right to the freezer with it. Please note that if the meat you used was already frozen, you must cook it before refreezing. If you choose to cook the meat it will keep up to seven days in the refrigerator or six months in your freezer. I promise, no matter how you decide to use this chicken sausage, you will be coming back for more!
Lean Chicken Breakfast Sausage
Ingredients
- 1 lb lean ground chicken
- ¼ cup quick rolled oats
- ½ tsp ground sage
- ½ tsp dried thyme
- 1 tsp fennel seeds crushed
- ½ tsp garlic powder
- ¾ tsp *Farm Dust Seasoning or your favorite seasoning salt
- ½ tsp pepper
- ¼ tsp red pepper flakes optional
- 1 tsp Swerve brown sugar replacement
- ¼ cup unsweetened applesauce
Instructions
- Use a mortar and pestle to coarsely crush the fennel seeds, then add all ingredients, except chicken to a medium bowl. Stir to combine.
- Add chicken and mix well without over handling. Cover and let rest in refrigerator for at least one hour.
- Cover the bottom of a baking pan with a piece of foil and spray with cooking spray. Then shape the chicken into 2 oz patties and place on the baking pan. The mixture will be sticky and hard to work with. Use water or cooking spray on your hands to help with this.
- Spray a large skillet with cooking spray, and fry over medium heat for 2 or 3 minutes on each side until the chicken is cooked through.
- If you are freezing before cooking, skip step four and place the tray in the freezer until patties are firm, then bag and freeze for up to six months. *(See recipe notes)
Notes
Nutrition
The New Year has arrived, and with it that rush of urgency, most of us feel to get "it" done. I mean, I get it. It`s like the mother of all fresh starts.
BUT, that intensity in which we attack the New Year tends to fade quickly, and we eventually fall into the familiar pattern of starting tomorrow--every week--until the next New Year.
But what if this year you get "it"--whatever "it" may be for you--done one day at a time?
👉Practice consistency instead of intensity.
👉Treat each day as a fresh start.
👉 Every decision you make is an opportunity for self correction.
👉Celebrate your wins, and give yourself grace when you make mistakes.
👉Take a break, but don`t quit.
Most of all, remember that failure is not fatal, and success is never final; your journey is about progress, not perfection.
So, Happy New Day🎉
xo Lisa
The New Year has arrived, and with it that rush of urgency, most of us feel to get "it" done. I mean, I get it. It`s like the mother of all fresh starts.
BUT, that intensity in which we attack the New Year tends to fade quickly, and we eventually fall into the familiar pattern of starting tomorrow--every week--until the next New Year.
But what if this year you get "it"--whatever "it" may be for you--done one day at a time?
👉Practice consistency instead of intensity.
👉Treat each day as a fresh start.
👉 Every decision you make is an opportunity for self correction.
👉Celebrate your wins, and give yourself grace when you make mistakes.
👉Take a break, but don`t quit.
Most of all, remember that failure is not fatal, and success is never final; your journey is about progress, not perfection.
So, Happy New Day🎉
xo Lisa
Sunday, I enjoyed a few cookies during our family cookie bake.
Last night for dinner, I enjoyed half a turkey & cheese sub (from our favorite sub shop) and some seasoned waffle fries prepared in my air-fryer.
For breakfast today, I enjoyed mixed greens and a spicy feta mushroom omelet.
My point? Sometimes I choose the cookie, and sometimes I choose the salad.
See, our food choices aren`t the problem. Our mindset is. A few cookies don`t have the power to shove us off the proverbial wagon--that`s a mindset thing.
Embrace the joy of the season, and keep making progress one choice at a time!
xo Lisa
#transformationtuesday #weightlossmotivation #trusttheprocess #bigfatskinnydish
Sunday, I enjoyed a few cookies during our family cookie bake.
Last night for dinner, I enjoyed half a turkey & cheese sub (from our favorite sub shop) and some seasoned waffle fries prepared in my air-fryer.
For breakfast today, I enjoyed mixed greens and a spicy feta mushroom omelet.
My point? Sometimes I choose the cookie, and sometimes I choose the salad.
See, our food choices aren`t the problem. Our mindset is. A few cookies don`t have the power to shove us off the proverbial wagon--that`s a mindset thing.
Embrace the joy of the season, and keep making progress one choice at a time!
xo Lisa
#transformationtuesday #weightlossmotivation #trusttheprocess #bigfatskinnydish
Saturday shopping hits different in the fall. Don`t ya think?
#fallvibes #bigfatskinnydish #wegmanshaul #holidayseason
Saturday shopping hits different in the fall. Don`t ya think?
#fallvibes #bigfatskinnydish #wegmanshaul #holidayseason
The seasons in our lives serve us in many different ways--but very few had more of an impact on the trajectory of my life than my time in the United States Navy.
To serve was truly an honor, but for me, the experience of serving was a gift that helped shape the rest of my life.
So, to all who have served, and all who continue to make the choice to serve; thank you for your service.
Happy Veteran`s Day!
xo Lisa
#veteran #VeteransDay #givethanks #usnavy
The seasons in our lives serve us in many different ways--but very few had more of an impact on the trajectory of my life than my time in the United States Navy.
To serve was truly an honor, but for me, the experience of serving was a gift that helped shape the rest of my life.
So, to all who have served, and all who continue to make the choice to serve; thank you for your service.
Happy Veteran`s Day!
xo Lisa
#veteran #VeteransDay #givethanks #usnavy
Yesterday, I had wilty veggies in the produce drawer, leftover rotisserie chicken, and some frozen mini wontons; I turned it into lunch.
I did not follow a recipe, I used what I had, and mostly measured with my heart. But here`s what I do know:
3 (hearty) servings
3 WW points
24 mini wonton (got at Costco)
6 oz cooked chicken breast
4 c chicken broth
veggies (I used green beans, and boy choy, green & red pepper, jalapeno pepper)
about 1 tbsp Soy Sauce
about 2 tbsp Coconut Aminos
Garlic powder
Sriracha Sauce
Dried soup greens
PS. I know to most of you it`s just a recipe for soup, but there was a lesson in it for me; start where you are, use what you have, and do what you can!
Have an awesome day!
xo Lisa
#bigfatskinnydish #bigfatskinnyrecipes #weightlossjourney #eatgreatloseweight #soupweather
Yesterday, I had wilty veggies in the produce drawer, leftover rotisserie chicken, and some frozen mini wontons; I turned it into lunch.
I did not follow a recipe, I used what I had, and mostly measured with my heart. But here`s what I do know:
3 (hearty) servings
3 WW points
24 mini wonton (got at Costco)
6 oz cooked chicken breast
4 c chicken broth
veggies (I used green beans, and boy choy, green & red pepper, jalapeno pepper)
about 1 tbsp Soy Sauce
about 2 tbsp Coconut Aminos
Garlic powder
Sriracha Sauce
Dried soup greens
PS. I know to most of you it`s just a recipe for soup, but there was a lesson in it for me; start where you are, use what you have, and do what you can!
Have an awesome day!
xo Lisa
#bigfatskinnydish #bigfatskinnyrecipes #weightlossjourney #eatgreatloseweight #soupweather
"If you do not change direction, you might end up where you are heading." -Lao Tzu
Change is hard. I get that it`s unavoidable—but still, for me, it`s hard.
I like things the way they are. I like my routines, the way I take my coffee, and my side of the bed. I don`t want different; I want familiar and comfortable. Can you relate?
But here`s the thing, comfort is usually in direct opposition to growth. In order to grow, change is a necessity. Transformation starts with a change in thinking.
How we think spills into how we act, and even how we identify ourselves. As challenging as it is, I am continuing to learn to embrace change, not just in my actions--but also in how I think.
So, here`s to thinking differently, acting boldly, and becoming the best version of ourselves.
Change might be tough, but it`s where your personal journey of transformation will truly begin.
xo Lisa 💜
#transformationtuesday #ChangeYourMindset #mindsetmatters
#bigfatskinnydish
#bigfatskinnywisdom
"If you do not change direction, you might end up where you are heading." -Lao Tzu
Change is hard. I get that it`s unavoidable—but still, for me, it`s hard.
I like things the way they are. I like my routines, the way I take my coffee, and my side of the bed. I don`t want different; I want familiar and comfortable. Can you relate?
But here`s the thing, comfort is usually in direct opposition to growth. In order to grow, change is a necessity. Transformation starts with a change in thinking.
How we think spills into how we act, and even how we identify ourselves. As challenging as it is, I am continuing to learn to embrace change, not just in my actions--but also in how I think.
So, here`s to thinking differently, acting boldly, and becoming the best version of ourselves.
Change might be tough, but it`s where your personal journey of transformation will truly begin.
xo Lisa 💜
#transformationtuesday #ChangeYourMindset #mindsetmatters
#bigfatskinnydish
#bigfatskinnywisdom
#Saturdaysnack idea.
This is one from way back. Quick, easy and super delicious!
Crispy Fried Parmesan Zucchini served with my almost famous Mama Mia Marinara. (OR use your favorite marina sauce!)
Here`s how to make it.
1/2 small zucchini sliced into 1/4 inch rounds
9g Extra Crispy Shake `n Bake
2 tbsp Grated Parmesan Cheese
1 egg, beaten
1/4 tsp farm dust
Avocado Oil cooking Spray
Slice zucchini into rounds, add farm dust (or salt) to beaten egg. Mix Shake `n Bake and cheese. Dip zucchini rounds into egg then coat with the Shake `n Bake mixture. Give a nice, healthy spritz of avocado oil cooking spray and air fry for 11 minutes at 390, flipping once halfway through. #notadiet #eatgreatloseweight #bigfatskinnysnacks #weightwatchers #wwcommunity
#Saturdaysnack idea.
This is one from way back. Quick, easy and super delicious!
Crispy Fried Parmesan Zucchini served with my almost famous Mama Mia Marinara. (OR use your favorite marina sauce!)
Here`s how to make it.
1/2 small zucchini sliced into 1/4 inch rounds
9g Extra Crispy Shake `n Bake
2 tbsp Grated Parmesan Cheese
1 egg, beaten
1/4 tsp farm dust
Avocado Oil cooking Spray
Slice zucchini into rounds, add farm dust (or salt) to beaten egg. Mix Shake `n Bake and cheese. Dip zucchini rounds into egg then coat with the Shake `n Bake mixture. Give a nice, healthy spritz of avocado oil cooking spray and air fry for 11 minutes at 390, flipping once halfway through. #notadiet #eatgreatloseweight #bigfatskinnysnacks #weightwatchers #wwcommunity
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