You can love turkey sausage without loving the sodium, additives, and preservatives usually found in store-bought versions. How? Make your own Sausage Meatballs with this low sodium recipe! Pair each patty with a whole grain English muffin and tomato slices for a complete breakfast. To save time in the morning, prepare the sausage meatballs and freeze until ready to serve.
Active time: 8 minutes Total time: 30 minutes
Egg & Turkey Sausage Breakfast Sandwich
Ingredients
- 2 tsp olive oil
- 1 small onion, finely chopped
- 1 clove garlic, minced
- 2 tsp fennel seeds
- 1 lb (450 g) 99% lean ground turkey
- 1/2 teaspoon salt, divided
- 1/2 teaspoon pepper, divided
- 1 teaspoon of oregano
- 1 tablespoon red wine vinegar
- Cooking spray
- 6 eggs
- 6 whole grain English muffins
- 3 small tomatoes, sliced
Directions
Heat a nonstick pan over medium-low heat. Add olive oil, onion and garlic. Stir regularly until the onion is soft and translucent, approx. 5 minutes Add fennel seeds and stir for another minute. Allow the mixture to cool and transfer to a mixing bowl.
Add ground turkey, ¼ teaspoon salt, ¼ teaspoon 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.
Heat a nonstick skillet over medium-low heat and spray the surface with cooking spray. Cook in batches of 2 or 3 steaks 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 steaks 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 begin to set, about 3 minutes. Gently flip each egg and cook until the whites are just set and the yolks are still runny, about 2 minutes. Transfer an egg to the top of each patty and season with salt and pepper. Do this in batches.
Toast English muffin and assemble sandwich with sausage patty, fried egg and sliced ​​tomatoes.
FORWARD TIPS: If you want to freeze these turkey sausage meatballs for a later meal, place a square of parchment paper between each patty to keep them from sticking together. Then put them in a ziplock bag and freeze them.
Serves: 6 | Portion size: 1 patty (approx. 100 grams each) + 1 egg + 1 English muffin + 1/2 small tomato
Nutrition (per serving): Calories: 309; Total fat: 9g; Saturated fat: 2g; Monounsaturated fat: 3g; Polyunsaturated fat: 2g; Cholesterol: 246mg; Sodium: 526mg; Carbohydrate: 27g; Dietary fiber: 4g; Sugar: 3g; Protein: 29g
Nutritional bonus: Potassium: 417mg; Iron: 16%; Vitamin C: 13%; Calcium: 13%
Originally published October 13, 2016; Updated February 2026
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