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 low sodium recipe! Pair each patty with a whole wheat English muffin and tomato slices for a complete breakfast. To save time in the morning, make sausages and freeze them until you’re ready to serve them.
Active time: 8 minutes Total time: 30 minutes
Breakfast sandwich with egg and turkey sausage
Ingredients
- 2 tsp olive oil
- 1 small onion, finely diced
- 1 garlic clove, minced
- 2 tsp fennel seeds
- 1 pound (450 g) 99% lean ground turkey
- 1/2 teaspoon salt, divided
- 1/2 teaspoon pepper, divided
- 1 tsp oregano
- 1 tbsp red wine vinegar
- Cooking spray
- 6 eggs
- 6 whole wheat English muffins
- 3 small tomatoes, sliced
Directions
Heat a nonstick skillet over medium-low heat. Add olive oil, onion and garlic. Stir frequently until the onion is soft and translucent (about 5 minutes). Add fennel seeds and stir for another minute. Allow the mixture to cool and place in a mixing bowl.
Add ground turkey, ¼ teaspoon salt, ¼ teaspoon pepper, oregano and red wine vinegar to the onion mixture. Mix the ingredients with a fork or your fingers until well combined. Form six patties from the meat mixture.
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 the meat forms a brown crust or until the sausage reaches an internal temperature of 165°F. Transfer the patties to a separate plate.
Crack the eggs into the same skillet, spacing them at least 1 inch apart, and cook over moderate heat until the whites are set, about 3 minutes. Carefully flip each egg over and cook until the white is just set and the yolk is still runny, about 2 minutes. Place an egg on each patty and season with salt and pepper. Do this in batches.
Toast English muffins and assemble the sandwich with the sausage patty, fried egg and tomato slices.
Make-ahead tip: If you want to freeze these turkey sausage meatballs for a later meal, place a piece of parchment paper between each meatball to keep them from sticking together. Then place them in a ziplock bag and freeze.
Servings: 6 | Serving size: 1 patty (approx. 100 grams each) + 1 egg + 1 English muffin + 1/2 small tomato
Nutritional value (per serving): Calories: 309; Total fat: 9g; Saturated fat: 2g; Monounsaturated fat: 3 g; Polyunsaturated fat: 2 g; Cholesterol: 246 mg; Sodium: 526 mg; Carbohydrates: 27g; Fiber: 4g; Sugar: 3g; Protein: 29g
Nutritional bonus: Potassium: 417 mg; Iron: 16%; Vitamin C: 13%; Calcium: 13%
Originally published October 13, 2016; Updated February 2026
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