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Breakfast Sausage Recipe

Eating Clean: Breakfast Sausage

Breakfast sausage has always been a greasy, artery clogging breakfast staple of the typical “country breakfast” variety. And sure it can taste great but sausage hasn’t typically ever lined up with the goals of eating clean and avoiding ground up “mystery meat”. But hey- if you think you can’t get your morning sausage sandwich fix or have to swear off the stuff all together, you’d be wrong. Even if you think the idea of sausage is disgusting, our breakfast sausage recipe uses whole meat turkey breast which solves the meat mystery and offers something you can enjoy for flavor without all the nasty nitrates and additives that usually go into this stuff as well.

Either way, your craving for a solid breakfast sausage can be satisfied without guilt. And that’s what clean eating is all about.

What You Need

Breakfast-Sausage-Recipe

A bowl for mixing (large enough to hold 16-32- oz. meat) , a sauce pan or skillet for cooking.

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16 oz. Lean or Extra Lean Turkey Breast (93%-99% fat free– I often combine the two which cuts fat in half but isn’t as dry as 99%… only because I can’t find 97% lean)

1 tsp. Sea/Himalayan Salt

1/4 tsp. Ground Black Pepper

1/2 tsp. Ground Sage

1/8 tsp. Ground Ginger

1/4 tsp. Nutmeg

1/4 tsp. Thyme

1/4 tsp. Paprika

2 oz. Water

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Breakfast Sausage Dump ‘n’ Mix “So Easy Most Dudes Can Do It” Prep

Grab your mixing bowl and place your 16 oz (32 oz. if you’re mixing your lean vs. extra lean turkey breast) into it. Measure out all spices, salt pepper and water and dump in the same bowl. Using your hands, knead the ingredients together until fully mixed.  That was the hard part.

Depending on how you’d like to prepare your breakfast sausage you can now form it into 2-4 oz. patties for grilling or mix it like hamburger. Either way, grill or brown until fully cooked.

Done and done.

NOTE: If you choose to make into patties, this sausage recipe goes great with breakfast sandwiches.  Mixing like hamburger allows mix-in with eggs, etc.

The (Macro)Nutrient Breakdown:

* This breakdown is based off a serving size of 4 oz. sausage. I’ve included both the 99% Fat Free, the 93% Fat Free and the 99/93 mix. (If you can find 97%, it’ll give you about the same results)

Using 99% Lean Turkey Breast

  • Calories: 120
  • Fat: 1.5 g (using 99% lean Turkey)
  • Carbs: 0g
  • Protein: 26 g

Using 93% Lean Turkey Breast

  • Calories: 170
  • Fat: 8 g (using 99% lean Turkey)
  • Carbs: 0g
  • Protein: 23 g

Using Equal 93% AND 99% Lean Turkey Breast

  • Calories: 145
  • Fat: 4.7 g (using 99% lean Turkey)
  • Carbs: 0g
  • Protein: 24.5 g

Nutrition is key to your program success whether it’s P90X, Insanity or any other Beachbody program. If you’re looking to stay on track and receive personal tips and advice (of course you are!), add me as your free coach right here

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