Breakfast sausage is a popular morning meal, but many traditional options are high in saturated fat, sodium, cholesterol, calories, and harmful additives. However, there are now healthier alternatives on the market. In this article, we will provide a comprehensive buyer’s guide to help you choose the healthiest breakfast sausage. We will also present our top picks for the nine healthiest breakfast sausages of 2024.
What are breakfast sausages?
Breakfast sausages, also known as “country sausages” in the United States, are small patties or links made from ground meat. They gained popularity in the 19th century when early farmers used pig scraps to make sausages for their morning meals. While pork was the original meat used, breakfast sausages can now be made with a variety of meats. Breakfast sausages are characterized by the combination of spices and seasonings used, such as sage, thyme, nutmeg and brown sugar.
How to make breakfast sausages
Cooking breakfast sausage is a simple process, whether you have patties or links. Here are four common cooking methods:
Pan fried
1. Heat a medium nonstick skillet on the stove for 1-2 minutes.
2. Place the sausages in the hot skillet without adding any extra oil or fat, keeping them in a single layer.
3. Cook for 12-16 minutes, turning frequently to ensure even browning on all sides.
4. The internal temperature of the sausages should reach 160°F and they should be browned all the way through.
5. Drain excess fat with paper towels and serve hot.
Boiled and Fried
1. Place the sausages in a deep skillet and pour in ¼ cup of water, making sure the sausages are not completely submerged.
2. Cook the sausages over medium heat for 6-7 minutes or until the water has evaporated.
3. Reduce heat to medium-low and continue to cook for 6-7 minutes.
4. The internal temperature of the sausages should reach 160°F and they should be browned all the way through.
5. Drain excess fat with paper towels and serve hot.
Baked
1. Preheat the oven to 400°F and prepare a baking sheet or pan lined with parchment paper.
2. Place the sausages in a single layer on the pan, leaving at least 1 inch of space between each sausage.
3. Place sausages in preheated oven and bake for 15-16 minutes.
4. Turn sausages halfway through cooking to brown evenly on both sides.
5. The internal temperature of the sausages should reach 160°F and they should be browned all the way through.
6. Pat off excess fat with paper towels and serve hot.
Grilled
1. Preheat broiler for 3-5 minutes.
2. Place the sausages in a single layer on a broiler pan and place in the preheated broiler.
3. Cook the sausages for 6 minutes, turning them to promote even browning.
4. The internal temperature of the sausages should reach 160°F and they should be browned through.
5. Drain excess fat with paper towels and serve hot.
How to Enjoy Breakfast Sausages
While breakfast sausage is often served with scrambled eggs, there are many other ways to enjoy it. Here are a few ideas:
- Sausage and egg burritos
- Sausage, egg and cheese sandwiches
- Sausage Pancake Muffins
- Sausage Breakfast Cake
- Breakfast Sausage Bread
- Sausage Casserole
- Sausage Bacon Bites
- Sausage and cheese fritters
- Breakfast Mac n Cheese
- French Toast Sausage Roll-Ups
- Breakfast Sausage Pizza Topping
Buyer’s Guide to Healthier Breakfast Sausages
When choosing healthier breakfast meats, there are several factors to consider. Here are some key points to keep in mind:
Saturated Fats
Choose breakfast meats that contain 4g or less of saturated fat per 100g. High levels of saturated fat can have negative health effects, especially if consumed regularly.
Sodium content
Look for low-sodium options with 650 mg or less of sodium per 100 g. Excessive sodium intake can put a strain on the cardiovascular system and increase the risk of high blood pressure.
For cholesterol
Choose breakfast sausages that are low in cholesterol, ideally 60mg or less per 100g. High cholesterol levels can contribute to heart disease and other cardiovascular problems.
Calories
Consider the calorie content of breakfast sausages, aiming for options that provide around 200-250 calories per serving. This allows for a balanced meal without excessive caloric intake.
Additives
Avoid cured meats that contain harmful additives such as artificial flavors, colors, preservatives, or excessive amounts of fillers. Look for meats made with minimal, natural ingredients.
Plant-based options
For those who follow a vegan or vegetarian lifestyle, plant-based breakfast sausage alternatives are now available. These options are typically made with ingredients such as textured vegetable protein, tofu, or tempeh.
Top Picks: 9 Healthiest Breakfast Sausages of 2023
Based on the above criteria, here are our top picks for the healthiest breakfast sausages of 2023:
- Brand A – This brand offers a low-sodium breakfast sausage with minimal saturated fat and no harmful additives. It is made with lean turkey and seasoned with natural herbs and spices.
- Brand B – Made with grass-fed beef, this breakfast sausage is a good source of protein with low cholesterol and saturated fat. It is free of artificial additives and preservatives.
- Brand C – This plant-based breakfast sausage is made with a blend of mushrooms, lentils and spices. It is low in saturated fat, cholesterol-free and suitable for vegans.
- Brand D – Their chicken breakfast sausage is made with lean, organic chicken and seasoned with natural ingredients. It offers a balanced nutritional profile with reduced sodium.
- Brand E – This brand offers a turkey breakfast sausage made from free-range turkeys. It is low in saturated fat, cholesterol and sodium, providing a healthier option for breakfast lovers.
- Brand F – Their pork breakfast sausage is made from sustainably raised pigs and is free of artificial additives. It has a moderate saturated fat content and is seasoned with natural spices.
- Brand G – This plant-based breakfast sausage is made with a combination of soy protein, grains and spices. It is cholesterol-free, low in saturated fat and a good source of plant protein.
- Brand H – This beef breakfast sausage is made with grass-fed, hormone-free beef and contains no artificial additives. It has a balanced nutritional profile with moderate levels of saturated fat and sodium.
- Brand I – This chicken breakfast sausage is made with organic, free-range chicken and seasoned with natural ingredients. It provides a lean protein option with reduced sodium and cholesterol.
Bottom line
Choosing healthier breakfast meats doesn’t mean compromising on taste or quality. With the availability of low-sodium, low-saturated fat and additive-free options, you can enjoy a delicious and nutritious breakfast. Whether you prefer traditional meat-based sausages or plant-based alternatives, there are choices to suit a variety of dietary preferences. By following the buyer’s guide and considering our top picks for the healthiest breakfast sausages of 2024, you can start your day with a satisfying and healthy meal.
FAQS
Are breakfast sausages unhealthy?
Traditional breakfast sausages can be high in saturated fat, sodium, cholesterol, calories and additives. However, there are now healthier options that are low in these unhealthy components.
What should I look for when choosing a healthy breakfast sausage?
When choosing a healthy breakfast sausage, consider factors such as saturated fat, sodium, cholesterol, calories, and the presence of harmful additives. Choose sausages with lower levels of these components and made with natural ingredients.
Can I find plant-based breakfast sausages?
Yes, there are plant-based breakfast sausages on the market today. These alternatives are typically made with ingredients such as textured vegetable protein, tofu, or tempeh, and are a suitable option for vegans and vegetarians.
How should I cook breakfast sausages to preserve their health benefits?
To preserve the health benefits of breakfast sausages, it is recommended that you cook them using methods such as pan-frying, boiling and frying, baking, or broiling. Avoid deep-frying, which can increase the fat content.
Can I eat breakfast sausages as part of a balanced diet?
Yes, breakfast sausages can be eaten as part of a balanced diet. However, it’s important to consider portion sizes and the overall nutritional composition of your meal. Pairing breakfast meats with other nutritious foods such as whole grains, fruits and vegetables can help create a well-rounded meal.
Are there any specific health benefits associated with the ingredients in healthier breakfast sausages?
Healthier breakfast sausages often contain leaner cuts of meat, lower levels of saturated fat and reduced sodium. Some options may also include beneficial ingredients, such as organic or grass-fed meats, which can provide additional nutritional benefits. However, it’s important to note that health benefits may vary depending on the brand and ingredients used.