It’s so easy to make healthy breakfast sausage crumbles at home with ground turkey, maple syrup, a handful of spices, and 10-15 minutes. I’ve been making homemade breakfast sausage in patties, crumbles, and every other possible form you can think of for more than five years now. And this recipe might be my masterpiece.
When I call this a “healthy” breakfast sausage crumbles recipe, I’m primarily speaking to its macronutrient content. One 3.5-ounce serving of these sausage crumbles has 27g protein, 14g carbs, 1g fat, and 180 calories.
Compare that to the 19g of fat and 210 calories in a 2-ounce serving of traditional breakfast sausage, and you can easily see why I consider this a healthier choice. You can eat nearly twice the sausage crumbles and still save 30 calories!
With macros like that, the world is your oyster when it comes to serving. You should have plenty of calories for scrambled eggs (maybe even in butter) and your choice of starchy serving vessel like toast, low fat biscuits, or hash browns.
I recently used these sausage crumbles to make sweet potato breakfast bowls and sausage muffins (pictured below). Casseroles, breakfast wraps and burritos, breakfast pizza, and just about any breakfast creation you can think of are all on the table.
Get creative! I’d love to hear what you come up with or just your feedback on the breakfast sausage. I’ve been making little tweaks for 5+ years and don’t plan on stopping now. So let me know in the comments or a review on the full recipe card below.
Now, (channels Bruce Buffer) let’s get ready to crumble. – Mason
Turkey Breakfast Sausage Crumbles
Extra lean ground turkey cooked in a classic maple breakfast sausage seasoning.
Ingredients
- 1 pound Ground Turkey (99% Lean)
- 1 teaspoon Kosher Salt
- 1 teaspoon Black Pepper
- 1 teaspoon Red Pepper Flakes
- 1 teaspoon Smoked Paprika
- 1/2 teaspoon Ground Sage
- 1/4 teaspoon Allspice
- 1/4 cup (60g) Maple Syrup
- 1/4 cup (60g) Chicken Broth or Water
Instructions
- Heat a pan over medium-high heat with the olive oil. Once hot, add the ground turkey and cook for 3-4 minutes untouched until it's golden brown on one side. Use a spatula to break the turkey apart and cook for another 3-4 minutes until fully cooked.
- While the turkey cooks, mix the spices, maple syrup, and broth.
- Add the seasoning mixture to the cooked ground turkey and stir to evenly incorporate. Cook for 2-3 minutes until the liquid reduces and begins to slightly caramelize on the bottom.
- Remove from the heat and serve, incorporate into other recipes, or store for an easy breakfast protein option.
Notes
I like to double the recipe so I have plenty of leftovers to use throughout the week. But you might start with one pound to make sure the seasoning level fits your preferences.
You can use the same seasoning blend to make sausage patties instead of crumbles. Just season the turkey with the dry spices before adding the maple syrup, mixing, and forming patties.
Nutrition Information:
Yield: 4 Serving Size: about 3.5 oz (100g)Amount Per Serving: Calories: 180Total Fat: 1gCarbohydrates: 14gProtein: 27g
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