Chicken Breakfast Sausage Recipe: High-Protein & Easy

Name: Chicken Breakfast Sausage
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Ingredients: 1 lb ground chicken; 1 tsp salt; 1/2 tsp black pepper; 1 tsp garlic powder; 1 tsp onion powder; 1 tsp smoked paprika; 1/2 tsp dried sage; 1/2 tsp dried thyme; 1/4 tsp red pepper flakes (optional); 1 tsp maple syrup (optional); 1 tbsp olive oil (for cooking)

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Sausage used to be one of those guilty pleasures I thought I had to cut from my diet. Most store-bought versions are loaded with preservatives, sodium, and unhealthy fats—not exactly the best fuel for an active lifestyle. But I wasn’t ready to give up that savory, satisfying bite. So, I took matters into my own hands.

The first time I made chicken breakfast sausage, I wasn’t expecting much. I figured it would be just another meal prep experiment that ended up being “okay” but not something I’d crave. I was so wrong. One bite in, and I knew I’d never go back to the store-bought stuff. It was juicy, packed with flavor, and best of all, completely clean. I could control every ingredient and tweak the macros to fit my fitness goals perfectly.

Now, this recipe is a meal-prep staple in my kitchen. Every Sunday, I whip up a batch, and it carries me through the week. Whether I’m rushing to a morning workout or need a quick, protein-packed snack between meals, these sausages never let me down. They’re ridiculously easy to make, store well, and pair with just about anything.

The best part? They’re fully customizable. Some days, I keep it classic with simple herbs and spices. Other times, I mix in a little heat or a touch of sweetness, depending on what I’m craving. And if I’m bulking, I adjust the ingredients to get in extra calories without feeling sluggish.

If you’re looking for a high-protein breakfast option that’s clean, delicious, and ridiculously easy to make, this chicken breakfast sausage is about to become your new favorite. Let’s get into it.

Ingredients for Chicken Breakfast Sausage

Ground chicken and spices in a bowl for sausage preparation. — A bowl of ground chicken with spices ready to be mixed.

Making chicken breakfast sausage at home is all about simplicity. With just a handful of ingredients, you can create a flavorful, high-protein option that fuels your mornings without unnecessary additives.

What You’ll Need

Here’s what goes into a perfect batch of homemade chicken sausage:

1 lb ground chicken (preferably with some fat for moisture)
1 teaspoon salt (adjust to taste)
1/2 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika (adds a hint of smokiness)
1/2 teaspoon dried sage (key to that classic sausage flavor)
1/2 teaspoon dried thyme
1/4 teaspoon red pepper flakes (optional, for a slight kick)
1 teaspoon maple syrup or honey (optional, for a subtle touch of sweetness)
1 tablespoon olive oil (for pan-frying)

Why Ground Chicken?

Chicken breakfast sausage is a leaner, high-protein alternative to traditional pork sausage. It has a lower fat content but still delivers plenty of flavor with the right seasoning. If you prefer extra moisture, using a mix of dark and white meat can prevent dryness.

Customizing Your Flavor

The best thing about homemade sausage? You control the taste. Want a bit more heat? Add cayenne or extra red pepper flakes. Prefer a sweeter sausage? A drizzle of maple syrup will balance out the savory notes. For a bolder flavor, a dash of fennel seeds can make all the difference.

How to Make Chicken Breakfast Sausage (Step-by-Step)

Preparing the Sausage Mix

In a large bowl, add ground chicken, salt, pepper, garlic powder, onion powder, paprika, sage, thyme, and red pepper flakes if using.
If you like a hint of sweetness, mix in maple syrup or honey at this stage.
Using clean hands or a spoon, gently combine all ingredients until evenly mixed. Don’t overwork the meat, or the sausage may turn out tough.

Forming and Cooking the Patties

Chicken breakfast sausage patties cooking in a skillet. — Chicken sausage patties sizzling to perfection in a pan.

Divide the mixture into 8 equal portions and shape them into patties about ½ inch thick. If the mixture feels sticky, lightly oil your hands to make handling easier.
Heat 1 tablespoon olive oil in a non-stick skillet over medium heat.
Cook the patties for 3-4 minutes per side until golden brown and cooked through. The internal temperature should reach 165°F (75°C).
If you prefer baking, preheat the oven to 375°F (190°C) and place the patties on a parchment-lined baking sheet. Bake for 15-18 minutes, flipping halfway through.

Tips for Extra Flavor and Juiciness

If you want ultra-juicy sausage, mix in 1 tablespoon of Greek yogurt or grated apple before shaping the patties.
Let the sausage patties rest for 2-3 minutes after cooking to lock in the juices.
If meal prepping, consider making a double batch—these store well and reheat perfectly.

For a complete high-protein breakfast, these sausage patties pair amazingly with this 3 Ingredient Oatmeal Pancakes. The balance of protein and carbs makes it a great post-workout meal.

Nutritional Facts & Macros

One of the best things about making chicken breakfast sausage at home is knowing exactly what’s in it. No mystery ingredients, no preservatives—just clean, high-protein fuel to support your fitness goals.

Nutrition Breakdown Per Serving

Each serving (1 patty, based on 8 patties per batch) contains:

Nutrient	Amount per Patty
Calories	90 kcal
Protein	11g
Carbohydrates	1g
Fats	5g
Sodium	220mg

This homemade version has significantly less fat and sodium compared to traditional pork sausage while keeping the protein high. If you’re tracking macros, this is an easy way to add lean protein without excess calories.

Adjusting Macros to Fit Your Goals

For bulking: Use 85% lean ground chicken instead of extra-lean, or mix in some grated cheese for added calories and fat.
For cutting: Stick with extra-lean ground chicken and skip the maple syrup to keep carbs at nearly zero.
For keto: Add a little butter or coconut oil to increase the fat ratio while keeping it low in carbs.

If you’re looking for another great protein-packed meal, these sausage patties pair well with High Protein Buffalo Chicken Dip (High Protein Buffalo Chicken Dip). It’s an easy way to switch up your meal prep while staying on track.

Meal Prep & Storage Tips

How to Store in the Fridge

Chicken breakfast sausage keeps well in the fridge for up to 4 days. To store:

Let the patties cool completely before transferring them to an airtight container.
If stacking, place parchment paper between layers to prevent sticking.
Reheat in a skillet over medium heat for 2-3 minutes per side or microwave for 30 seconds.

Freezing for Long-Term Meal Prep

These sausages freeze beautifully, making them perfect for meal prep. Here’s the best way to do it:

Place cooked patties on a baking sheet and freeze for 1-2 hours until solid.
Transfer them into a freezer-safe bag or container, removing as much air as possible.
Label with the date and use within 2-3 months for the best texture and flavor.

How to Reheat from Frozen

Microwave: Heat on medium power for 45-60 seconds.
Skillet: Cook over low heat with a splash of water for 4-5 minutes per side.
Oven: Bake at 350°F (175°C) for 10 minutes, flipping halfway.

Best Ways to Eat Chicken Breakfast Sausage

A balanced breakfast with chicken sausage, eggs, and avocado. — A nutritious breakfast featuring chicken sausage, eggs, and avocado.

Chicken breakfast sausage is incredibly versatile. Whether you’re looking for a quick grab-and-go option or a full meal, there are countless ways to enjoy it.

Pairing with Breakfast Foods

These sausages are perfect alongside classic breakfast staples:

Eggs and avocado – A protein-packed start to the day with healthy fats.
Oatmeal pancakes – The mix of sweet and savory works surprisingly well. Try them with 3 Ingredient Oatmeal Pancakes for a balanced breakfast.
Sweet potatoes – The natural sweetness of White Sweet Potato makes a great contrast to the savory sausage.

High-Protein Meal Combos

If you’re looking to pack in more protein, here are a few meal ideas:

Sausage and egg scramble – Dice up the sausage and mix it into scrambled eggs with spinach and feta.
Breakfast sandwich – Stuff the sausage into a Cottage Cheese Flatbread with eggs and cheese.
Power bowl – Slice up the sausage and serve it over quinoa, sautéed greens, and a drizzle of hot sauce.

For a creative twist, try crumbling the sausage over Protein Cinnamon Rolls for a sweet-and-savory combination that hits all the right notes.

Variations for Different Fitness Goals

One of the biggest advantages of making chicken breakfast sausage from scratch is that you can adjust it to fit your macros. Whether you’re cutting, bulking, or following a low-carb diet, there’s a version for you.

Cutting (Low-Calorie, Low-Fat Version)

If you’re keeping things lean, focus on reducing fat while maintaining flavor:

Use extra-lean ground chicken (99% lean).
Skip the olive oil when cooking and opt for a non-stick skillet.
Leave out the maple syrup to keep carbs as low as possible.
Add extra herbs like parsley and basil for more depth without extra calories.

Bulking (Higher-Calorie, More Flavor)

Need more calories and protein to support muscle growth? Try these tweaks:

Use 85% lean ground chicken for a juicier texture.
Add shredded cheese or a spoonful of Greek yogurt for extra creaminess.
Drizzle with a little olive oil before serving to bump up the healthy fats.

Low-Carb & Keto-Friendly Adjustments

For those following a low-carb or keto diet, it’s easy to keep this recipe in line with your macros:

Swap out maple syrup for a low-carb sweetener like monk fruit or just skip it.
Cook with butter or coconut oil for added fats.
Serve with High Protein Eggs to keep the meal keto-friendly.

This chicken breakfast sausage can be customized in so many ways to fit your needs. Up next, let’s answer some common questions about making and storing this high-protein breakfast staple!

FAQs

Is chicken breakfast sausage healthier than pork sausage?

Yes! Chicken breakfast sausage is a leaner option with less fat and fewer calories compared to traditional pork sausage. It still delivers plenty of protein, making it a great choice for those who want a clean, high-protein breakfast without unnecessary additives.

Can I make this sausage without a binder?

Absolutely! Since ground chicken can be a little sticky, there’s no need for breadcrumbs or eggs. However, if you want a firmer texture, adding a small amount of oat flour or almond flour can help while keeping it gluten-free.

How do I prevent the sausage from drying out?

Using a mix of dark and white meat helps retain moisture. Another trick is to mix in a tablespoon of Greek yogurt or grated apple to keep the sausage juicy without adding extra fat. Cooking over medium heat instead of high heat also helps prevent them from drying out.

What’s the best way to reheat chicken breakfast sausage?

The best method depends on how much time you have. A skillet on low heat with a splash of water keeps them juicy, while the microwave works in a pinch—just cover with a damp paper towel to prevent dryness. For meal prep, reheating in the oven at 350°F for 10 minutes is a great way to warm them evenly.

Final Thoughts

Making chicken breakfast sausage at home is a game changer. It’s quick, easy, and packed with clean protein to keep you energized throughout the day. Whether you’re meal prepping for the week, adjusting the recipe to fit your macros, or looking for a healthier alternative to store-bought sausage, this recipe delivers on all fronts.

If you’re serious about keeping your nutrition on track without sacrificing flavor, this chicken breakfast sausage is a must-try. Give it a shot, and let it become a staple in your weekly meal prep routine!