2025 is your year for progress. Get 30 days MyFitnessPal Premium on us!

Get 30 days MyFitnessPal Premium on us!

Turkey Sausage Sandwich

Published October 13, 2016
2 minute read
Turkey Sausage Sandwich
Published October 13, 2016
2 minute read
In This Article

You can love turkey sausage without loving the sodium, additives and preservatives usually found in store-bought versions. How? Make your own sausage patties with this lower-sodium recipe! Pair each patty with a whole-grain English muffin and tomato slices for a complete breakfast. To save time in the morning, prep sausage patties and freeze until you’re ready to serve.

Turkey Sausage Sandwich

Ingredients

  • 2 teaspoons olive oil
  • 1 small  onion, finely diced
  • 1 garlic clove, minced
  • 2 teaspoons fennel seed
  • 1 pound (450g) 93% lean ground turkey
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon oregano
  • 1 tablespoon red wine vinegar
  • Cooking spray
  • 6 whole-grain English muffins (approximately 130 calories each)
  • 3 small tomatoes, sliced

Directions

Heat a nonstick skillet over medium-low heat. Add olive oil, onion and garlic. Stir frequently until onion is soft and translucent, about 5 minutes. Add fennel seeds, and stir for another minute. Allow mixture to cool and transfer to a mixing bowl.

Add ground turkey, salt, pepper, oregano and red wine vinegar to the onion mixture. Using a fork or fingers, mix the ingredients until well combined. Form the meat mixture into six patties.

MAKE-AHEAD TIP: If you want to freeze these patties for a later meal, place a square of parchment paper between each patty to keep them from sticking together. Then, place them in a ziplock bag and freeze.

Heat a nonstick skillet over medium-low heat, and spray the surface with cooking spray. Cook in batches of 2 or 3 patties for about 5 minutes on each side until meat forms a brown crust.

Toast English muffin, and assemble sandwich with the sausage patty and sliced tomatoes.

Nutrition Information

Serves: 6 |  Serving Size: 1 patty (about 100 grams each) + 1 English muffin + 1/2 small tomato

Per serving: Calories: 273; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 57mg; Sodium: 277mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 3g; Protein: 20g

Nutrition Bonus: Potassium: 33mg; Iron: 15%; Vitamin A: 9%; Vitamin C: 12%; Calcium: 7%

Energizing Tips (optional)

  • Add 1 large sunny side up egg for more calories, protein and fat. (Per serving: Calories: 343; Total Fat: 14g; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 3g; Protein: 26g)
  • Add 2 slices of cooked bacon to increase calories, protein and flavor. (Per serving: Calories: 353; Total Fat: 15g; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 3g; Protein: 6g)
About the Authors

Meet the people behind the post

Related articles

More inspiration for you

5 minute read
Artificial dyes are common ingredients in our food. Many people think they're bad for
9 minute read
Discover the best breakfast foods to support a calorie deficit while keeping you full
3 minute read
This guide to protein has all the science-backed information and expert advice you need
3 minute read

We believe progress happens in the small steps you take every day. That’s why

In This Article
Recent posts
5 minute read
Artificial dyes are common ingredients in our food. Many people think they're bad for
9 minute read
Discover the best breakfast foods to support a calorie deficit while keeping you full
3 minute read
This guide to protein has all the science-backed information and expert advice you need