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A vibrant breakfast setup with pancakes, waffles, bacon, and fresh fruit on a wooden tray.
Stovetop~30 minComplexity

Maple Sage Breakfast Sausage

Maple Sage Breakfast Sausage delivers 26g protein and 160 calories per serving, functioning as a calorie-efficient protein addition to any breakfast setup. Five servings prep quickly on the stovetop, letting you anchor morning meals with solid protein intake before your training window.

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Ingredients

5 servings
  • Ground Turkey, 99% Lean(539g)
  • Sage, Fresh(5g)
  • Thyme, Dried(3g)
  • Garlic powder(1g)
  • Paprika, Smoked(3g)
  • Maple syrup(15g)
  • 1/2 tsp salt ($0.02)
  • freshly cracked pepper ($0.03)
  • Vegetable oil(15g)

Instructions

  1. 1Combine the ground turkey, fresh sage, dried thyme, garlic powder, smoked paprika, maple syrup, salt, and freshly cracked pepper in a large bowl. Mix with your hands until the seasonings are evenly distributed throughout the meat.
  2. 2Using a 1/4 cup measuring cup, portion the meat mixture into 10 equal portions (2 per serving). Gently flatten each portion into a patty about 3 inches wide and 1/4 inch thick—they will shrink and puff slightly during cooking.
  3. 3Add the vegetable oil to a large skillet and heat over medium heat for 1–2 minutes until shimmering.
  4. 4Working in two batches to avoid crowding, add 5 patties to the skillet. Cook 3–4 minutes on the first side over medium heat until golden brown and the edges look set, then flip.
  5. 5Cook the second side 3–4 minutes over medium heat until browned and the internal temperature reaches 165°F when checked with an instant-read thermometer.
  6. 6Transfer the cooked patties to a clean plate. Repeat step 4–5 with the remaining 5 patties and any oil remaining in the skillet.
  7. 7Let the patties cool for 5 minutes, then divide evenly into 5 airtight meal prep containers (2 patties per container) while still warm. Store in the refrigerator for up to 4 days, or freeze for up to 3 months.

Nutrition — Per Serving

160

calories

26g

protein

5g

fat

Carbohydrates
3g
Saturated fat
1.0g
Sodium
57 mg
Dietary fiber
0.5g

5 servings per batch · ~116g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Maple Sage Breakfast Sausage have per serving?

Each serving contains 26g of protein for only 160 calories, delivering a protein-dense breakfast option for tracking macros. The breakdown is 5g fat and 3g carbs per serving.

How long does Maple Sage Breakfast Sausage take to prep?

This recipe has quick prep time and yields 5 servings, making it efficient for prepping a week's worth of breakfast or snacks on the stovetop. You can batch multiple batches back-to-back for weekly meal prep.

Is Maple Sage Breakfast Sausage good for fat loss?

At 160 calories with 26g protein per serving, this is a high-protein, low-calorie breakfast option that fits well into fat loss macros. The minimal carbs and moderate fat make it versatile for any deficit range.

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