Ingredients
- Ground Turkey (99% Lean): The star of the show! Opting for 99% lean ground turkey is key for keeping these patties healthy and low in fat. It’s a fantastic source of lean protein, essential for muscle building and satiety. Don’t worry about it being bland – the spices will infuse it with incredible flavor. If you can’t find 99% lean, you can use 93% lean, but be mindful that the Weight Watchers points and nutritional information may slightly vary.
- Maple Syrup: This natural sweetener adds a touch of subtle sweetness that beautifully balances the savory spices. Just a half tablespoon per pound of turkey is enough to enhance the flavor without making the patties overly sweet. Pure maple syrup is preferred for its rich flavor and natural source. You can use sugar-free maple syrup alternatives if you are strictly minimizing sugar intake, but be aware that the flavor profile might be slightly different.
- Salt: Salt is a flavor enhancer and is crucial for bringing out the best in all the other ingredients. It helps to season the turkey and balance the sweetness of the maple syrup. We recommend using regular table salt, but you can also use sea salt or kosher salt. If using kosher salt, you might need to use slightly more as it is less dense than table salt.
- Pepper: Black pepper adds a gentle warmth and spice to the patties. Freshly ground black pepper is always best for the most vibrant flavor, but pre-ground pepper works perfectly well too. You can adjust the amount of pepper to your preference – if you like a bit more heat, feel free to add a pinch of red pepper flakes as well.
- Garlic, Diced: Fresh garlic is a powerhouse of flavor! It adds a pungent and savory note that is essential for a classic sausage taste. Make sure to dice the garlic finely so it distributes evenly throughout the turkey mixture. If you don’t have fresh garlic, you can substitute with ½ teaspoon of garlic powder, but fresh garlic is highly recommended for the best flavor.
- Thyme: Thyme is an aromatic herb with a slightly earthy and minty flavor. It adds a wonderful depth of flavor to the sausage patties and complements the other herbs beautifully. Dried thyme is convenient and works perfectly in this recipe.
- Sage: Sage is a classic sausage herb, known for its slightly peppery and earthy taste. It provides a quintessential savory note that is characteristic of sausage. Dried sage is readily available and provides a concentrated flavor.
- Fennel Seeds: Fennel seeds are a secret weapon in sausage making! They have a mild licorice-like flavor that adds a unique and complex dimension to the patties. Slightly crushing the fennel seeds before adding them to the mixture can help release their aroma and flavor even more.
- Onion Salt: Onion salt combines the savory flavor of onion with the seasoning power of salt. It adds another layer of savory depth and enhances the overall flavor profile. If you don’t have onion salt, you can use a pinch of onion powder and adjust the regular salt accordingly.
- Garlic Powder: Garlic powder provides a more subtle garlic flavor compared to fresh garlic, and it helps to round out the overall spice blend. It complements the fresh garlic and ensures a consistent garlic flavor throughout the patties.
- Dried Oregano: Oregano adds a slightly peppery and slightly bitter note, contributing to the overall savory and herbaceous flavor of the sausage. Dried oregano is perfect for this recipe and adds a Mediterranean touch to the spice blend.
Instructions
- Spice Infusion (Optional but Recommended): If you have time, prepare the turkey mixture the night before. This allows the flavors to meld and deepen, resulting in a more flavorful sausage patty. In a medium-sized bowl, combine the 1 lb of 99% lean ground turkey, ½ Tbsp maple syrup, ½ tsp salt, 1 tsp pepper, 1 diced clove of garlic, 1 tsp thyme, 1 tsp sage, 1.5 tsp fennel seeds, ½ tsp onion salt, ¼ tsp garlic powder, and ½ tsp dried oregano.
- Tip for Mixing: Use your hands to gently mix all the ingredients together. Avoid overmixing, as this can make the turkey patties tough. Mix just until everything is evenly combined.
- Overnight Flavor Boost: Cover the bowl tightly with plastic wrap or transfer the mixture to an airtight container and refrigerate overnight (or for at least 2 hours if you are short on time). This resting period is key for maximizing flavor, but it’s not essential if you’re in a rush.
- Patty Formation: Divide the turkey mixture into 6 equal portions, approximately 3 oz each. Gently shape each portion into a patty, about ¾ inch thick. You can make them slightly thinner or thicker depending on your preference, but keep in mind that cooking time will vary.
- Tip for Uniform Patties: For consistently sized patties, you can use a kitchen scale to weigh each portion. This ensures even cooking and consistent servings.
- Refrigerator Storage (Optional): Place the formed patties in a sealed container, separating layers with parchment paper if stacking, and store them in the refrigerator until ready to cook. This is particularly helpful if you made the mixture ahead of time.
- Pan-Frying: Heat a large frying pan or skillet over medium-high heat. Once the pan is hot, lightly coat it with nonstick cooking spray. This prevents the patties from sticking and reduces the need for excessive oil.
- Tip for Non-Stick Cooking: Ensure your pan is properly heated before adding the patties. A hot pan will help sear the outside and prevent sticking.
- Cooking in Batches: Depending on the size of your pan, you may need to cook the patties in batches of 3 to avoid overcrowding the pan. Overcrowding can lower the pan temperature and lead to steaming instead of searing.
- Cooking Time & Flipping: Carefully place 3 patties (or as many as fit comfortably without touching) into the hot pan. Cook for 3-4 minutes per side, or until the patties are cooked through and nicely browned. Flip the patties gently with a spatula after 3-4 minutes and cook the other side for another 3-4 minutes.
- Doneness Check: Turkey sausage patties are cooked through when they reach an internal temperature of 165°F (74°C). Use a meat thermometer to ensure they are fully cooked and safe to eat.
- Adjust Cooking Time: Cooking time may vary depending on the thickness of your patties and the heat of your pan. Thinner patties will cook faster, while thicker patties may require a little longer. Adjust cooking time as needed to ensure they are cooked through without burning.
- Air Frying (Alternative Cooking Method): For a slightly different texture and potentially quicker cooking, you can air fry the patties. Line your air fryer basket with a liner (parchment paper or air fryer liners) for easy cleanup. Preheat your air fryer to 375°F (190°C).
- Air Fryer Placement: Place the patties in a single layer in the air fryer basket, ensuring they are not overcrowded. You may need to cook in batches depending on the size of your air fryer.
- Air Frying Time: Air fry for 8-12 minutes, flipping halfway through, or until the patties are cooked through and golden brown. Air fryers vary, so check for doneness around 8 minutes and adjust time as needed.
- Serving: Once cooked through, remove the turkey sausage patties from the pan or air fryer. Serve them warm immediately and enjoy!
- Resting Time (Optional): While not essential for turkey sausage patties, you can let them rest for a minute or two after cooking before serving. This can help redistribute the juices and make them even more tender.
- Serving Suggestions: These patties are incredibly versatile! Serve them as part of a hearty breakfast, in breakfast sandwiches, alongside eggs, or even as a lean protein option for lunch or dinner. See our “How to Serve” section below for more creative serving ideas!
Nutrition
- Serving Size: one normal portion
- Calories: 110-130
- Sugar: 1-2 grams
- Sodium: 250-300 mg
- Fat: 1-2 grams
- Saturated Fat: 0.5 gram
- Carbohydrates: 1-2 grams
- Fiber: 1 gram
- Protein: 20-22 grams
- Cholesterol: 70-80 mg