Turkey Sausage: Keto THM All Fuels

Turkey Sausage: Keto THM All Fuels
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Move over pork, this Turkey Sausage is juicy and flavorful while being only 0.5g fat per serving! And it’s keto, sugar-free, and goes with ALL THM fuels!

I’ll admit that ground turkey took me awhile to warm up to, especially the 99% fat-free kind. It tends to be very dry and chewy from the lack of fat. But, in order to be able to have breakfast sausage with my THM Fuel-Pull/THM-E pancakes and waffles, I had to figure out a way to make it, not only edible, but juicy and delicious! And I also wanted a way to have sausage on my Fuel-Pull pizzas, as well! (Both Fuel-Pull and THM-E settings have a limit of 5g fat total per meal) Premade turkey sausage at stores is often not that much lower in fat than pork sausage (and usually over the 5g fat limit). And it often has added sugar. So I had to find a way to make my own juicy and delicious breakfast and Italian turkey sausages, and my family LOVES it! And I have a secret ingredient – CAULIFLOWER! Now hear me out, you really can’t “taste” it. But it does add moisture and “juiciness” to the sausage (while providing all that veggie-goodness)!

And you don’t “have” to add the cauliflower if that’s just really a deal-breaker for you. But I do really encourage you to try it, or at least just the 1/2 cup amount. You could even just make a quarter recipe with 2 TBS of cauliflower to test it out first. Or, it might also work with shredded zucchini, pumpkin puree, or applesauce (if having with in THM-E). If you’re unsure, just start with a smaller amount and see what you think. I personally add 1 whole cup of riced cauliflower and love it.

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Where to find 99% fat-free ground turkey

I live in Knoxville, TN, so I only know what’s locally available to me but it should be widely available at most grocery stores in the US. I usually buy mine at my local Aldi’s but I have also seen it at Trader Joe’s and Kroger’s. If you can’t find 99% fat-free, the THM Food Analyzer app says that anything that’s at least 96% fat-free will do for THM Fuel-Pull and THM-E fuel settings.

How to make Breakfast and Italian Turkey Sausage

It’s so easy, you may never buy premade store sausage again! Just measure out your riced cauliflower (I like to use my scale since it’s usually clumped together). I use frozen organic Green Giant brand that I buy at Costco. It helps to pop it in the microwave for 30-60 seconds to thaw it out just a bit (you don’t need to “cook” it). Then throw in your seasonings. Give it a stir. Then add your ground turkey. Don’t be afraid to just dig in there with your (clean) hands and work the seasonings into the meat. I wouldn’t recommend using a food processor because it makes ground meats cook up drier and chewier (and we DON’T want that). But feel free to blend up your riced cauliflower some before adding, if you prefer.

Once everything is well mixed, it’s ready to form into patties and either cook up or put in the freezer. I make 1 lb at a time and prefer to go ahead and cook my patties before freezing. I then quickly reheat them in the microwave. I find they are much more moist/juicy this way.

But you can also form your patties and freeze them in parchment paper and cook them just before serving. When I’m cooking my sausage, I just give a light spray of coconut oil spray in my cast iron skillet and then cook them basically how I would cook any meat or sausage (USDA recommends cooking ground turkey to 165*). Though I do cover my pan and cook at more of a medium-low temperature (especially if frozen so it cooks more evenly) to keep the sausage moist and juicy. 😋

For the Italian sausage, I like to pre-cook my sausage crumbles and keep them in the freezer. That way, when I’m making pizza (especially Fuel-Pull pizza), I can just grab some sausage crumbles out of the freezer and top my pizza with it. But I also love throwing the crumbles into other various dishes!

turkey sausage crumbles
Italian Turkey Sausage crumbles for pizza.

This Turkey Sausage goes great with these other recipes:

Turkey Sausage: Keto THM All Fuels

Recipe by blissfullypreparedCourse: Breakfast, Brunch, Dinner, THM All FuelsCuisine: AmericanDifficulty: Easy
Servings

8

servings
Prep time

5

minutes
Cooking time

5

minutes
Calories

64

kcal

Move over pork, this Turkey Sausage is juicy and flavorful while being only 0.5g fat per serving! And it’s keto, sugar-free, and goes with ALL THM fuels!

Ingredients

  • Breakfast Sausage:
  • 1 lb 99% fat-free ground turkey

  • 1/2 – 1 cup riced cauliflower

  • 2 TBS sugar-free maple syrup – I make my own with this (or sub 1.5 TBS sweetener)*

  • 1 TBS dried parsley

  • 1 tsp nutritional yeast

  • 1 tsp dried sage

  • 1 tsp garlic powder

  • 1 tsp sea salt

  • 1/2 tsp ground black pepper

  • 1/4 tsp red pepper flakes

  • Italian Sausage:
  • 1 lb 99% fat-free ground turkey

  • 1/2 – 1 cup riced cauliflower

  • 1.5 TBS sweetener* (I use Lakanto Golden)

  • 1.5 TBS Italian seasoning

  • 1 TBS nutritional yeast

  • 1 TBS garlic powder

  • 1.5 tsp sea salt

  • 1 tsp fennel seeds (optional)

  • 1/2 tsp ground black pepper

  • 1/4 – 1/2 tsp red pepper flakes (I use 1/2 tsp)

Directions

  • Measure out your riced cauliflower (or substitute – see above) and quickly thaw it in the microwave (30-60 seconds).
  • Measure and add seasonings and give it a stir.
  • Add the ground turkey and dig your hands in and work the seasonings into the meat until everything is well mixed.
  • Form into patties and either cook them up or freeze. I use parchment paper when freezing mine to keep them from sticking together. I like to pre-cook Italian sausage crumbles and then store in the freezer to quickly add to pizzas and other meals.

Notes

  • If any ingredients appear to have a line through them, just click to side of ingredient (or on another ingredient) and the line should disappear. It’s a feature of the recipe plugin that allows people to cross off ingredients as they add them to a recipe. Also, the print feature of this plugin is a little wonky so always check over recipe print-outs to make sure all ingredients are included and correct. Another option is to copy and paste the recipe text and print through a different program.
  • Based on making 8 servings (with 1/2 cup riced cauliflower), each serving of the Turkey Breakfast Sausage is approximately 64 calories, 0.5g net carbs, 0.5g fat, and 14.3g protein.
  • Based on making 8 servings (with 1/2 cup riced cauliflower), each serving of the Turkey Italian Sausage is approximately 72 calories, 1g net carbs, 0.5g fat, and 14.2g protein.
  • If using a different sweetener, check out this sweetener conversion chart.

Nutrition Facts

8 servings per container


  • Amount Per ServingCalories64
  • % Daily Value *
  • Total Fat 0.5g 1%
    • Total Carbohydrate 0.7g 1%
      • Dietary Fiber 0.2g 1%
    • Protein 14.3g 29%

      * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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