Easy Breakfast Sausage Patties

breakfast recipe category

I had to get this recipe up, because it has just been such a popular one through the challenges I have held with my clients over the last year or so.

Being “easy” is literally the theme of what I want people, just like you, to understand that healthy eating can be. It doesn’t have to be this illusive unicorn that people search for an only get glimpses of but never actually achieve.

And I think another misconception that is out there is that healthy eating is not only hard, but it usually doesn’t taste as good. All I know is that I have heard nothing but great things about this recipe particularly, not only ease and convenience, but tastes great as well. And not only is it tasty, but versatile (as I like most of my recipes to be) with easy to sub out ingredients if needed.

Why is this a staple recipe?

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When I work with clients and help them understand their nutrition, one of the first things we target is the amount of protein in the diet.

Protein is important for a multitude of reasons. It really shouldn’t just be an afterthought with your meal. Though we need protein for muscle building, maintaining and essential amino acids for hormone production, we also need it for the ‘simple’ process of blood sugar stabilization.

There is a reason why when you eat cake on an empty stomach, you are likely to want to eat more not long after, even if you ate till you were full.

Same goes for that muffin you eat in the morning. Unless your body is incredible insulin 

sensitive, you will probably be very hungry by the time coffee break rolls around. Cue protein.

Now, I promise you I am not asking you to give up your muffin (even if I do think there are better options…) but even just the simple addition of a boiled egg or one or two of these easy little breakfast sausage patties, it might be a game changer in getting you to lunch without a few donuts or other coffee room snacks in between.

What also makes it an essential recipe when I run a challenge is that its a meal prep champion recipe. You can make one recipe of these to last in the fridge to fry fresh each day or you can cook and then freeze for a quick microwave. OR… You can cook and put in the fridge for use whenever (quick out the door snack). 

No excuses not to have something to eat when you are hangry and find yourself wandering towards the pantry aimlessly.

What makes this recipe 'easy' and 'versatile'

What I absolutely love about this recipe is that I meal prep it for one day and then I am good for breakfast all week. One pound of lean ground meat should last you for 4 days unless your protein needs are a bit higher.

Prep each patty into a 2oz (raw) size and then you should have 8 patties, 2 per day. You can also prep in 1 oz portions, I like to use a tbsp or a small scoop for this. If you do this, you have perfect snack sized portions or an easy grab and go high protein snack that you can pair with some veggie sticks.

Another thing that makes this recipe amazing is that you can literally do as much or as little as you want to the mixture. I have listed just some spices and a grated apple, but you can easily omit the apple and spices that give it a ‘breakfasty vibe’ and exchange them for some chopped peppers, mushrooms or grated zucchini and create an all-in-one low carb bite.

 

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I find that the root veggies lend themselves more to the sage and thyme where the over-ground veggies could do without it, save the zucchini. So if I was to go with a pepper mushroom combo, I may do paprika, garlic, salt and pepper and maybe a bit of cumin, or maybe just Italian spices.

You can also go ahead and use any lean ground you like. In the picture I have used turkey, but I often also use chicken, beef or pork. Typically when I use pork, I will mix it with one of the other ground meats I mentioned.

It really is up to you and thats the beauty of it!

low carb, keto, paleo, you name it

These easy little sausages are also rockstars in the “diet” department also because they literally can be compliant with any diet (except vegan…). Pair them with some eggs or 90 second bread recipe from Sweet Hope Lifestyle for a great low carb option, or do like I do and eat along side some organic oats and berries for a great pre-workout breakfast meal.

I also use this recipe for my lunch salad as well and maybe just switch up the spices and even just stick to a green onion, garlic, salt and pepper if I am super lazy (hey it happens…) or in a rush.

I would love for you to let me know if you tried this recipe!! Post it in your Instagram and give me a tag @jessicabrennanhealth and let me know what kind of combination you tried! 

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breakfast recipe category

Easy Breakfast Sausage Patties

Versatile breakfast, lunch or snack protein
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast, lunch, Snack
Servings 4
Calories

Ingredients
  

  • 1 lb lean ground meat
  • ½ tsp dry sage
  • ½ tsp garlic powder
  • ½ tsp sea salt
  • ¼ tsp dry thyme
  • Fresh ground pepper
  • ¼ cup grated apple

Instructions
 

  • In a med bowl, combine all your ingredients well.
  • Using a slider press or your hand, shape 8 small patties about 3/4 cm thick. You can also use a muffin scoop and then flatten the meatball in the pan with a spatula.
  • Heat your frying pan till hot and then add your patties. Fry till brown on one side and then flip and fry till brown. Great protein addition to your oatmeal for breakfast or serve along side your eggs and a handful of micro-greens from Happy Hollow Micro-greens!

Notes

Tips:
-if you use a super lean meat, add a tsp of avocado oil to your frying pan
-use carrot or beet instead of grated apple
-use other spices or your favourite spice blend (I like sage and apple from @epicureofficial)
-try any lean ground like turkey, chicken, beef, pork, bison, venison etc
-use fresh herbs and garlic to really drive up the flavour!
-make a bunch and keep in your fridge for quick grab and go snacks or breakfast!
Keyword autoimmune, breakfast, carnivore, keto, low carb, lunch, meat, paleo, snack
Tried this recipe?Let us know how it was!

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Hi, I'm Jessica!

I love sharing with you ways to make healthy lifestyle easier and more sustainable. Being successful in your health is about creating a routine that works with you and doesn’t make things more difficult. I want to teach you how to make that possible!

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