If you’re looking to make a healthier breakfast, one of the finest things you can accomplish is switching out your breakfast sausage for a healthier option.
But what are some of the best breakfast sausage substitutes?
In this blog post, we’ll take a look at some of the healthiest and most flavorful options to replace your morning sausage.
What is breakfast sausage? What does breakfast sausage taste like?
Breakfast sausage is a pork sausage made from a blend of ground pork, herbs, and spices. It is typically served for breakfast in a patty or link form.
The flavor can vary depending on the brand and recipe used, but generally speaking, it has a savory taste with a hint of sweetness from spices such as sage, nutmeg, and black pepper.
It is also often mildly spicy due to the use of cayenne pepper or paprika. Breakfast sausage can be prepared in a variety of ways, including pan frying, baking, grilling, and microwaving.
It is a common ingredient in breakfast dishes, such as omelets and scrambles, and can even be used as an addition to egg muffins.
Breakfast sausage also pairs well with as a topping for pizza or added to sandwiches and wraps.
However, breakfast sausage can be purchased pre-cooked or uncooked, depending on your preference and recipe requirements.
When cooking uncooked breakfast sausage, it is important to cook it thoroughly to ensure food safety. The internal temperature should reach 165°F (74°C) as measured with a food thermometer for pork sausage.
To avoid overcooking, it is best to check the internal temperature of the sausage a few minutes before it is done cooking.
Additionally, when storing breakfast sausage, it should be refrigerated and used within 2-3 days after opening. Uncooked sausages can also be frozen for up to 4 months. ‘
Whether you’re looking for an easy breakfast option or just want to add some flavor to your dish, breakfast sausage is sure to be a tasty addition.
Best Breakfast Sausage Substitutes
1. Ground Turkey Breast
Ground turkey breast is a great, lean substitute for regular breakfast sausage. It has fewer calories than pork sausage and contains more protein per serving.
Just like with pork sausage, there are plenty of ways to season ground turkey breast, so you can find whatever flavor profile suits you best.
2. Veggie Sausage
If you’re looking for an option that doesn’t contain meat at all, veggie sausages are an excellent choice.
Many brands offer pre-made veggie sausages that are packed with flavor and nutrition.
You could also try making your own veggie sausages using lentils or beans as a base and adding spices to taste.
3. Tofu Links
Tofu links are perfect if you want something that resembles traditional pork links but without the fat and calories associated with them.
Additionally, tofu is high in protein and lower in fat and cholesterol, creating it an ideal healthy alternative to traditional breakfast sausages.
You can find pre-made tofu links or even make them yourself by seasoning extra firm tofu and shaping it into patties or links.
Mushrooms are an excellent swap for breakfast sausage as they have a similar texture, with the added benefit of being low in calories and fat.
Mushrooms also provide additional vitamins and minerals to your meal, such as selenium, copper, and potassium.
So, if you’re searching for a way to make your morning meal a bit healthier, mushrooms are an ideal choice.
To replicate the flavor of breakfast sausage, you can sauté mushrooms with garlic powder, onion powder, black pepper, thyme, oregano, sage powder, or fresh sage leaves (chopped).
Tofu is another great option if you’re looking to switch up your breakfast routine. Tofu provides both protein and fiber while remaining low in fat and cholesterol free.
It can be seasoned with herbs like oregano or basil to give it that similar savory taste to breakfast sausage.
To get the most out of this swap, try breaking apart the tofu before cooking it with butter or oil in a skillet until golden brown on each side.
You can also use crumbled tofu with scrambled eggs for a delicious breakfast scramble that’s sure to please even picky eaters.
Try my favorite Tempeh! Tempeh is produced from fermented soybeans that have been formed into cakes or patties.
This makes tempeh an excellent source of plant-based protein as well as dietary fiber and other essential vitamins and minerals like iron and magnesium.
Tempeh has a slightly nutty flavor that pairs well with traditional spices used in making breakfast sausage, such as sage and fennel seed powder.
To get the most out of tempeh when using it as a substitute for breakfast sausage, try marinating it overnight in olive oil before cooking it over medium heat until golden brown on each side.
Seitan is an excellent alternative – it is a wheat-based meat substitute that has the same smoky and savory flavors as traditional breakfast sausage but is significantly lower in fat and free of animal products.
Plus, seitan also contains plenty of protein to satisfy hunger throughout the morning.
Breakfast sausage is a staple in many morning meals, but it can often be loaded with unhealthy fats and processed ingredients.
With such a delicious and healthy option, it’s no wonder why so many households are beginning to switch their breakfast sausage for a more nutritious and flavorful seitan!
The first thing that comes to most people’s minds when they think of breakfast sausage is greasy pork, but for those looking for a healthier alternative, chickpeas are the perfect solution.
High in protein and fiber, chickpeas can be mashed, and seasonings such as garlic powder, paprika, and cayenne pepper can be added to create a savory substitute for conventional fried sausage.
While this type of meal won’t necessarily taste like what you’d normally find at the table, it will provide enough flavor to make it enjoyable while still packing a nutritious punch.
Plus, it’s easy to make and customized depending on the ingredients you have on hand.
If you’re searching for a more health-conscious way to satisfy your morning cravings, then consider swapping your fry-up sausage with chickpeas – you won’t regret it!
Although breakfast sausage and bacon are both considered to be staples of the classic breakfast, there is a lot of difference between them.
Bacon is made from pork belly that has been cured with salt and is then smoked until cooked. It has a salty flavor and is enjoyed crisp.
Not only that, but bacon can also provide plant-based eaters with a healthy alternative since some brands make vegan or vegetarian options available.
Breakfast sausage, on the other hand, is traditionally made from ground pork that is seasoned with spices such as sage, thyme, and nutmeg for added flavor.
While it does have a great taste when cooked correctly, it can dry out easily.
For this reason, many people prefer bacon as an alternative to traditional breakfast sausage due to its flavor and convenience of preparation.
Moreover, Bacon is easy to cook and doesn’t require any special ingredients, so you don’t have to worry about going out of your way trying to get something for your morning meal.
And best of all, because bacon is already pre-cooked, it takes less time to prepare than traditional pork sausage.
Whether one chooses to return to classic flavors or explore new possibilities, bacon provides an exciting option as a good substitution for breakfast sausage.
If you’re looking for a delicious and healthier alternative to traditional breakfast sausage, look no further than Ćevapi!
This wonderfully flavored Balkan dish is made up of spiced minced meat — usually beef, pork, and/or lamb — that’s grilled on skewers.
It has all the savory Umami qualities of sausage but is so much more versatile as it is eaten as a snack or an entrée with sides.
Add it to scrambled eggs and toast, or dress it up with cheese and pickles on a bagel—however you choose to enjoy it, Ćevapi makes for an excellent breakfast option.
Best of all, it doesn’t require you to make a trip to a specialty store to buy the ingredients: everything can easily be bought at your local grocery store.
Give Ćevapi a try, and you won’t be disappointed!
Chorizo is a perfect choice! If you’re looking for an exciting alternative to traditional breakfast sausage.
Chorizo has a distinctive flavor and is highly versatile; it can be used to spice up a standard egg dish, added to tacos or burritos, shredded and fried over potatoes, or cooked with other vegetables.
It’s the ideal way to liven up your favorite classic recipes and make them a bit zestier.
Additionally, depending on which type of Chorizo you purchase (the pork version or its vegetarian counterpart), it can make for a lighter meal that won’t weigh you down as you start your day.
12. Portobello Mushrooms
Portobello Mushrooms make an excellent breakfast sausage substitute.
They are vastly healthier than sausage as they’re low in calories and saturated fat, and carbs yet high in several essential vitamins and minerals, including Potassium, Iron, Vitamin C, and Vitamin D.
What’s more, they contribute to a balanced diet due to their dietary helpfulness—the fiber content helps reduce cholesterol levels while aiding digestion, and the proteins provide amino acids which are beneficial to the body.
They are cooked in a matter of minutes, making them ideal for those on the go, and their earthy flavor works perfectly when combined with dishes such as scrambled eggs or omelets.
With all these fantastic benefits and their amazing taste, there’s no better substitution for breakfast sausage when it comes to preparing a healthy meal!
Chipolata is an excellent substitution for traditional breakfast sausage, offering plenty of flavors and a unique twist on a morning classic.
The slight spice of the Chipolata chicken brings an interesting and exciting flavor to any meal without compromising the taste of other elements.
Additionally, Chipolata is leaner than many types of pork sausage and thus is a much healthier alternative.
It’s easy to include in common recipes such as omelets and scrambles with no hassle or hassle-free extra cooking steps.
Plus, these delicious little links have an impressive range of flavors, from garlic and rosemary to smoked paprika, that is sure to please even the most discerning tastebud.
All this makes Chipolata an excellent choice for those who want something tasty and satisfying when making sausage dishes without the added unhealthy elements.
14. Beans and Legumes
Beans and legumes can be an incredibly delicious and nutritious substitute for breakfast sausage.
Not only are they high in protein, minerals, and vitamins, but they also prove to have a host of beneficial health benefits.
For example, studies have shown that eating legumes such as peas, chickpeas, and lentils can help lower bad cholesterol and improve overall heart health.
Additionally, beans provide dietary fiber, which can aid digestion and keep you feeling full longer.
Preparing them is relatively easy, too – just add your favorite seasonings to a pot of cooked beans or mash up chickpeas with avocado for a flavorful breakfast patty.
So if you are looking to switch out your traditional breakfast sausage for something more nutrient-dense, try beans and legumes!
It is best for vegan people. If you’re looking to start the day with a delicious breakfast without relying on traditional animal sources, then Soyrizo is exactly what you need!
Not only does this tasty plant-based version of chorizo deliver savory and spicy flavors, but it’s healthy too.
While similar to sausage in texture, Soyrizo’s unique blend of veggies and spices provides a distinct taste that will liven up any breakfast platter.
It is served as part of a burrito, eggs, and hash browns or even just enjoyed all by itself.
Whether you’re cutting down on meat products for health or environmental reasons, Soyrizo is an excellent replacement for breakfast sausage that won’t leave your taste buds feeling short-changed!
16. Lorne sausage, also known as square sausage
A simple way to eat a healthier breakfast is to switch up your morning sausage for a Lorne sausage, also known as a square sausage.
Lorne sausages are made with pork and beef, making them slightly higher in protein than just pork sausage.
They are spiced with black pepper, salt, herbs, and spices and then pressed into their distinctive square shape.
This gives them a delicious flavor similar to traditional pork sausage but with better nutrition benefits.
Not only is the taste wonderful, but the shape of these sausages makes them great fun – they look fantastic on your plate of eggs!
For an extra healthy version, opt for low-fat mince or turkey mince when cooking up your Lorne sausages.
Enjoy this new twist on breakfast sausage as part of a nutritious and tasty start to your day!
Not to mention its versatility – you can fry it up in slices or crumble it onto everything from potatoes to English muffins – making this meal a true winner!
What’s the difference between breakfast sausage and normal sausage?
Breakfast sausage is usually made with ground pork, which is mixed with spices like sage and salt to give it a distinct flavor.
This type of sausage is more crumbly than normal sausage, which is usually made from a combination of pork and beef that has been processed into a compact shape.
Breakfast sausage also tends to be pre-cooked, making it easier to prepare in the morning. Normal sausage is usually made with a combination of pork, beef, or poultry and can be seasoned with various herbs and spices.
It may be smoked or cured and can even be sold as an uncooked variety that must be cooked before eating. Normal sausages also tend to have a firmer texture than breakfast sausages, as they haven’t been pre-cooked.
However, depending on what you’re cooking, one type may be better than the other, so keep these differences in mind when selecting sausage for your dish.
Conclusion on breakfast sausage substitute
Swapping out traditional breakfast sausage for healthier alternatives doesn’t mean you have to sacrifice taste or texture!
Mushrooms, tofu, or tempeh all make great replacements while providing essential nutrients like protein and dietary fiber at the same time.
With just a few simple ingredients—and some flavorful seasonings—you can enjoy all the deliciousness of classic breakfast sausage without any added guilt!
So why not give these healthy swaps for breakfast sausage a try? You won’t regret it!
FAQs on breakfast sausage substitute
Q1. Is breakfast sausage the same as ground pork?
No, breakfast sausage is not the same as ground pork. Breakfast sausage is traditionally a blend of ground pork, spices, and other flavorings that are combined to create a unique flavor profile. Ground pork on its own has a milder and more generic taste.
Breakfast sausages also typically contain added ingredients such as sugar or maple syrup to give them a sweeter flavor. The texture of breakfast sausage is also much firmer than ground pork, making it easier to crumble or form into patties.
Another major difference between breakfast sausage and ground pork is that breakfast sausages are usually pre-cooked and ready to eat, while ground pork needs to be cooked for safety.
Additionally, breakfast sausage is usually made with pork fat, which contributes to its higher fat content compared to ground pork.
Consequently, breakfast sausages are typically more calorie-dense than ground pork. If you are trying to watch your calories or fat intake, then ground pork might be the better option.
Q2. What gives breakfast sausage its flavor?
Breakfast sausage is a staple of many morning meals, and it has its own unique flavor that sets it apart from other types of sausages. Breakfast sausage is typically made with a combination of pork, beef, or poultry, along with various spices, herbs, and seasonings.
Common seasonings used to give breakfast sausage its signature flavor include sage, marjoram, red pepper flakes, and thyme. Breakfast sausage can be cooked in a variety of ways, including grilling, baking, and frying.
It is also a popular topping for breakfast sandwiches and burritos. Breakfast sausage adds a hearty flavor to any morning meal that will keep you feeling full and satisfied until lunchtime!
Q3. Are breakfast sausages pork or beef?
Breakfast sausages can be made from either pork or beef, though more commonly, they are made from pork. Beef-based breakfast sausages will typically have a higher fat content than their pork counterparts and may also have a slightly different flavor profile.
These two proteins have long been staples in the American breakfast routine and offer different flavor profiles depending on the consumer’s preference.
Pork offers an intense flavor that, when spiced correctly, can make for a delicious breakfast sausage, while beef is known for its slightly more subtle flavor.