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
After I posted on Saturday, a friend suggested that I was being too hard on myself, and that I should take another look at where I was when I started and where I am today to remind myself how far I`ve come--despite gaining some weight back.
I did just that, and it helped me realize that the idea of "starting at square one" after we experience a setback is a big lie.
In fact, I don`t think we are ever really "right back where we started," rather, we are at a new beginning--usually with an army of valuable information gained from the mistakes we`ve made.
I guess what I`m trying to say is, embrace your setbacks, they are the fuel for your journey forward.
xo Lisa
#transformationtuesday #bigfatskinnywisdom #weightlossjourney #healthjourney
After I posted on Saturday, a friend suggested that I was being too hard on myself, and that I should take another look at where I was when I started and where I am today to remind myself how far I`ve come--despite gaining some weight back.
I did just that, and it helped me realize that the idea of "starting at square one" after we experience a setback is a big lie.
In fact, I don`t think we are ever really "right back where we started," rather, we are at a new beginning--usually with an army of valuable information gained from the mistakes we`ve made.
I guess what I`m trying to say is, embrace your setbacks, they are the fuel for your journey forward.
xo Lisa
#transformationtuesday #bigfatskinnywisdom #weightlossjourney #healthjourney
When I start to categorize certain foods as bad, I set myself up for failure. I feel like this meme nails it!!
#weightlossjourney #bigfatskinnywisdom #eatgreatloseweight
When I start to categorize certain foods as bad, I set myself up for failure. I feel like this meme nails it!!
#weightlossjourney #bigfatskinnywisdom #eatgreatloseweight
"You may have to fight a battle more than once to win it." -Margaret Thatcher
Two years ago, I thought I had finally done it--I conquered the weight-loss thing, once and for all.
Fast forward to now--up 40 pounds from this time two years ago. And boy oh boy have I been having a field day with the self- loathing, shame, and negative self talk.
I have been struggling to stay consistent, and waging war on myself with comparison. It has been a downward spiral that I feel powerless to control. Shame sent me into hiding--and go ahead, ask me how that has worked out!
Today I am choosing to come back, take control, and reset because when I started this journey three-plus years ago, I knew it would be hard, but choosing to give up would be harder.
xo Lisa
#weightlossjourney
"You may have to fight a battle more than once to win it." -Margaret Thatcher
Two years ago, I thought I had finally done it--I conquered the weight-loss thing, once and for all.
Fast forward to now--up 40 pounds from this time two years ago. And boy oh boy have I been having a field day with the self- loathing, shame, and negative self talk.
I have been struggling to stay consistent, and waging war on myself with comparison. It has been a downward spiral that I feel powerless to control. Shame sent me into hiding--and go ahead, ask me how that has worked out!
Today I am choosing to come back, take control, and reset because when I started this journey three-plus years ago, I knew it would be hard, but choosing to give up would be harder.
xo Lisa
#weightlossjourney
Happy FriYAY
I know it`s been a while since I`ve posted or done a live video, in part because I feel a bit like a fraud.
I`ve gained some weight back, and the shame I feel has been paralyzing. And let me tell you, the negative self talk has been strong, and LOUD.
But also totally UNTRUE.
Here`s the truth. I`m not back where I started. I may have lost a little ground, gotten distracted and even lost my focus--but I haven`t given up on my goal.
Never give up. Do not stop. Practice consistency. AND BELIEVE IN YOURSELF--even when you don’t! 😉
#facetofacefriday #weightlossjourney #consistency #accountability #bigfatskinnywisdom
Happy FriYAY
I know it`s been a while since I`ve posted or done a live video, in part because I feel a bit like a fraud.
I`ve gained some weight back, and the shame I feel has been paralyzing. And let me tell you, the negative self talk has been strong, and LOUD.
But also totally UNTRUE.
Here`s the truth. I`m not back where I started. I may have lost a little ground, gotten distracted and even lost my focus--but I haven`t given up on my goal.
Never give up. Do not stop. Practice consistency. AND BELIEVE IN YOURSELF--even when you don’t! 😉
#facetofacefriday #weightlossjourney #consistency #accountability #bigfatskinnywisdom
My daughter asked me to get her chicken McNuggets while I was out today.
Can I just say, going through the drive-thru when you`re hungry is hard. But I haven`t had McDonald`s (other than an Egg McMuffin a time or two) since 2019. And I wasn`t going to start today...although I do plan to try the strawberry shortcake McFlurry before it`s gone! But that`s another post!
I decided to ask for a few extra sauces (my favorite is Hot Mustard) and came home to make my own copycat nuggets.
I wish I could take the credit for this piece of culinary genius, but I found the recipe while scrolling Instagram--it was a reel, so I`m not sure who it was!
Copy Cat Chicken McNuggets
Serves 1 (12 nuggets)
4 WW Points
443 Calories
12.5 oz can Kirkland Canned Chicken, drained
1 egg
65 grams 75% Reduced Fat Cabot Cheddar
1 tbsp grated parmesan
Seasoning of your choice, I used some spicy ranch seasoning.
Avocado Oil cooking spray
Preheat oven or airfryer to 400.
1. Mix all ingredients well, shape into nuggets (I got 12 out of this), place on pan spritzed with avocado oil cooking spray, then give them another quick spritz.
2. Air fry or bake 25 min or until golden and crispy, turning them over halfway through. I use the air fry function on my Ninja XL oven.
I enjoyed these with my favorite McDonald`s nugget sauce!
As a side note, the point/nutritional values will be different depending on the cheese you use.
#bigfatskinnyrecipes #eatgreatloseweight #weightlossjourney #healthyswaps
My daughter asked me to get her chicken McNuggets while I was out today.
Can I just say, going through the drive-thru when you`re hungry is hard. But I haven`t had McDonald`s (other than an Egg McMuffin a time or two) since 2019. And I wasn`t going to start today...although I do plan to try the strawberry shortcake McFlurry before it`s gone! But that`s another post!
I decided to ask for a few extra sauces (my favorite is Hot Mustard) and came home to make my own copycat nuggets.
I wish I could take the credit for this piece of culinary genius, but I found the recipe while scrolling Instagram--it was a reel, so I`m not sure who it was!
Copy Cat Chicken McNuggets
Serves 1 (12 nuggets)
4 WW Points
443 Calories
12.5 oz can Kirkland Canned Chicken, drained
1 egg
65 grams 75% Reduced Fat Cabot Cheddar
1 tbsp grated parmesan
Seasoning of your choice, I used some spicy ranch seasoning.
Avocado Oil cooking spray
Preheat oven or airfryer to 400.
1. Mix all ingredients well, shape into nuggets (I got 12 out of this), place on pan spritzed with avocado oil cooking spray, then give them another quick spritz.
2. Air fry or bake 25 min or until golden and crispy, turning them over halfway through. I use the air fry function on my Ninja XL oven.
I enjoyed these with my favorite McDonald`s nugget sauce!
As a side note, the point/nutritional values will be different depending on the cheese you use.
#bigfatskinnyrecipes #eatgreatloseweight #weightlossjourney #healthyswaps
I stumbled across an old journal entry from late 2020. And boy did I need the reminder.
I thought I`d share just in case any of you needed a reminder too:
"Transformation is a process. It takes time, and patience. Sometimes you`re gonna hit it on all cylinders, and sometimes you`re gonna struggle. In either case the requirement is to show up, and do the best that you can."
(December 13, 2020)
Don`t ever underestimate your own wisdom, because most times the only expert you need is looking back at you in the mirror.
xo-Lisa
#transformationtuesday #weightlossjourney #bigfatskinnywisdom
I stumbled across an old journal entry from late 2020. And boy did I need the reminder.
I thought I`d share just in case any of you needed a reminder too:
"Transformation is a process. It takes time, and patience. Sometimes you`re gonna hit it on all cylinders, and sometimes you`re gonna struggle. In either case the requirement is to show up, and do the best that you can."
(December 13, 2020)
Don`t ever underestimate your own wisdom, because most times the only expert you need is looking back at you in the mirror.
xo-Lisa
#transformationtuesday #weightlossjourney #bigfatskinnywisdom
I had a bad hair day..
I was letting my hair grow because, for like a minute I was loving it long--and then yesterday on a whim I decided that I didn`t.
I sent a quick text to @nikitajohns, the best hairstylist ever, and a few hours later my hair was four inches shorter, my bad hair day was over, and I was ready for spring!
The moral of the story is: making a change doesn`t require over thinking--just do it!
I had a bad hair day..
I was letting my hair grow because, for like a minute I was loving it long--and then yesterday on a whim I decided that I didn`t.
I sent a quick text to @nikitajohns, the best hairstylist ever, and a few hours later my hair was four inches shorter, my bad hair day was over, and I was ready for spring!
The moral of the story is: making a change doesn`t require over thinking--just do it!
My eyes have been bothering me off and on for a few days, I figured it was just a Sjogrens flare, until this morning when I woke up with sore, red, goopy eyes.
So I scheduled a quick video visit with my doctor...
and the winner is:
Bacterial Conjunctivitis (aka) Pink Eye!!
I`m getting some antibiotic drops, but spam me with your best home remedies to soothe sore, achey eyes 👀!
My eyes have been bothering me off and on for a few days, I figured it was just a Sjogrens flare, until this morning when I woke up with sore, red, goopy eyes.
So I scheduled a quick video visit with my doctor...
and the winner is:
Bacterial Conjunctivitis (aka) Pink Eye!!
I`m getting some antibiotic drops, but spam me with your best home remedies to soothe sore, achey eyes 👀!
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