Virago Health & Fitness
15
minutes12-15
minutes243
kcal4
Breakfast sausage is a comfort food for me. A staple growing up on the farm. We made pork sausage from hogs that we raised, it was a labor of love and absolutely worth it. This recipe is a tasty, lower-calorie substitute that can be made in bulk and used for meal prep or saved for later in the freezer. Cook as patties or even as crumbles. I hope you enjoy this recipe as much as I do.
1 pound of 93/7 ground turkey
1 Tsp of Ground Sage
3/4 Tsp of Ground Ginger
1 Tsp. Kosher Salt
1/4 Tsp. Ground Black Pepper
Preheat oven to 400 Degrees and line a sheet pan with parchment paper or foil.
Mix all the spices together and then combine them with the turkey being careful not to over mix. Over mixing will make the sausage a little tough. I use a stand mixer for this, but by hand works too.
Portion the patties out using a quarter cup measuring cup. I pack the measuring cup full and knock the excess off the top. Make the patty and lay it out on the pan.
Bake in the oven for about 12-14 minutes. You may need to adjust depending on your oven, You can cook these on the stove top but you will need to spray the pan with cooking spray. Using spray will change the calorie count. I prefer the oven method so I can knock them all out at once.
Once cooked let them cool and store in the fridge for about 5 days or freeze for later. They don't last that long here. You can just pop them in the microwave to reheat.
10
minutes20-30
minutes91
kcal22
This recipe is not only deliscious but also very freezer friendly. I tend to make a double batch and freeze them for later. I partially thaw them in the microwave and then pop them in the toaster to crisp up the outside. Top with the Berry compote and have a quick and easy protein packed breakfast.
3 cups of Oat Flour
6 oz. Non Fat Plain Greek Yogurt
4 Large Egg Whites
1/4 cup of Unsweetened Applesauce
1/2 Tsp. of Vanilla Extract
2.5 c of Unsweetened Almond Flour
3 scoops of vanilla Protein Powder
2 Tsp. Baking Powder
2 Tsp. Baking Soda
In a large bowl combine all of the DRY ingredients and mix well
In another bowl combine all of your WET ingredients and mix well.
Then mix the WET and DRY mixtures together and mix well.
Drop the batter in 1/4 cup scoops onto a hot skillet or griddle. Cook on one side until the bubbles stop forming on the top and then flip.
You will have to cook these in batches.
Once cooked eat immediately or let them cook completely. Store in the refrigerator for about a week.
To freeze: place wax paper between the cooled pancakes so they don't stick together. Store them in a freezer safe container or freezer bag in the freezer. They will be good for a few months.
1
minutes5
minutes44
kcal1
I like to use frozen mixed berries instead of syrup on my pancakes or mix them into my oats. This will help support your fiber, vitamin, and mineral intake. This also helps promote a healthy gut and better blood sugar regulation.
1/2 Cup Frozen Mixed Berries
1 Tbsp. Baking Stevia (optional)
1/2 Tsp. Vanilla Extract
Place all ingredients in a small sauce pan. Heat over low heat until the berries start to break down, mashing them as you stir.
If you are using fresh berries you can add a teaspoon or two of water to the pan.
You can also heat the ingredients in the microwave, using a microwave safe bowl of course.
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