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4 Chicken Sausage Benefits You May Not Know That Can Boost Your Wellness

Chicken sausage benefits

According to John, “Chicken sausage offers notable health benefits.”  

Chicken sausage can be a healthier substitute for pork or beef sausage links, as it’s lower in fat and calories yet still full of flavor. 

However, choosing the right variety is important if you want to maximize its nutritional benefits. 

This guide will help you select the most nutritious chicken sausage options and share new ways to cook it for breakfast, lunch or dinner.

Key Takeaways

Chicken sausage provides notable health benefits as it is a leaner alternative to pork or beef sausages, being higher in protein while lower in fat, calories, and saturated fat. It is also packed with essential vitamins and minerals, supports heart health more than red meats, and can aid in weight management goals when enjoyed as part of a well-balanced diet.

The Many Health Benefits of Chicken Sausages

Whether you’re looking to fuel your morning or grab a quick snack, sausage is a popular and convenient option. 

But not all sausages are created equal when it comes to nutrition. Many are high in fat and calories. This is where chicken sausage comes in – it offers several advantages over pork and other varieties.

Chicken Sausage is High in Protein and Low in Fat

Chicken sausage is an excellent choice for anyone seeking more protein in their diet. As an active person myself, I appreciate foods that keep me full without weighing me down. 

When I select chicken sausage links at the grocery store, I can feel good knowing I’m getting a high protein food that also goes easy on the fat. They make me feel fueled for whatever the day brings.

  • Chicken sausages are a HIGH PROTEIN food, supplying on average 6g-12g of protein per sausage. This makes them a GOOD SOURCE of lean protein (1).
  • The protein content of chicken sausages is generally higher than pork sausages. A typical pork sausage may only contain 3g-5g of protein.
  • Chicken sausages are also relatively LOW IN FAT. While pork sausage often contains 15g or more of fat per sausage, chicken sausages typically contain 5g or less of fat and 2g or less of SATURATED FAT (2).

Packed with Important Vitamins and Minerals

Chicken sausage not only supplies protein but also important nutrients. Personally, I try to get vitamin B6, selenium and other minerals through a variety of whole foods. 

Chicken sausage helps me easily achieve my daily nutrient needs. The bonus is that it tastes great too!

  • Chicken is naturally rich in nutrients like vitamin B3 (niacin)vitamin B6selenium, and phosphorus. These carry over to chicken sausages (3).
  • One chicken sausage provides around 10% of the Daily Value for niacin and selenium. It’s also a good source of B6 and phosphorus.

A Heart-Healthy Sausage Choice

For me, heart health is important as I get older. That’s why I choose chicken sausage over other varieties. 

Its leaner profile makes me feel good knowing I’m supporting my heart with each link. Family and friends appreciate that it adds flavor without a lot of fat when I grill them for cookouts too.

  • With less than half the fat and saturated fat of pork sausage, chicken sausage is a healthier choice for those looking to limit fat and cholesterol in their diet.
  • Chicken sausage contains no trans fats. Limiting saturated fat, trans fats and cholesterol can help support heart health (4).

Supports Weight Management Goals

Managing my weight takes ongoing effort. I find chicken sausages help because they fill me up without filling me out. 

The key is protein, and chicken sausage delivers. For anyone watching their calories or fat, it can easily become part of a healthy diet when combined with smart lifestyle choices overall.

  • At 60 calories or less on average, chicken sausage makes a filling yet reasonably low calorie breakfast or snack option.
  • Its protein content keeps you feeling fuller longer so you are less likely to overeat at other meals. High protein foods can support weight loss or maintenance when paired with proper nutrition and exercise.
FoodCaloriesProtein (g)Total Fat (g)Saturated Fat (g)
Chicken sausage (1 link)60631
Pork sausage (1 link)110583

Its simple declaration of provenance makes it a worthy CHOICE for anyone looking for a more HEALTHY breakfast option that uses semantics to balance subject, predicate and object in a manner that clearly defines the HIGH PROTEIN yet LOW FAT characteristics of chicken sausage. 

So in summary, if you’re trying to follow a diet focused on limiting fat intake, CHOOSING CHICKEN SAUSAGE allows you to still enjoy your morning links while staying on track with your nutrition goals.

Versatile Cooking Methods

Chicken sausage is incredibly convenient and versatile, offering many tasty and creative cooking options. Its lean protein profile makes it an excellent addition to countless recipes while keeping sodium and fat in check compared to other meat varieties.

  • GRILLING chicken sausage links over an open fire adds wonderful smoky flavor. It’s one of my favorite easy summer meals.
  • SAUTÉING small diced chicken sausage is perfect for hearty pasta dishes, rice bowls or skillet meals. I often include it in pastas and grain salads for extra protein.
  • Chicken sausage works well in BREAKFAST SCRAMBLES mixed with eggs and fresh veggies. It helps me power through mornings in a satisfying yet healthy way.
  • I enjoy PORTIOn-controlled chicken sausage for simple weeknight meals. One or two links can be the focal lean meat in stir fries, soups or baked potatoes.
  • For sandwiches, burritos or tacos, grilled or roasted chicken sausage makes a tasty filling with less fat and sodium than deli meats or other processed lunch options.
  • Kid-friendly recipes like chicken sausage pizza pockets are a fun way to get the whole family involved in cooking and sneak in extra protein.
Cooking MethodPreparation Time
Grilling10-15 minutes
Sautéing5-10 minutes
Scrambles10-15 minutes
Baking/Roasting15-25 minutes
Slow Cooking6-8 hours

As you can see, the versatility of chicken sausage allows for easy weeknight meals or hands-on cooking projects. 

Whether grilled, baked or mixed into recipes, it’s a GOOD SOURCE of lean protein and micronutrients to enjoy in a variety of satisfying and HEALTHY dishes. Chicken sausage truly offers something for everyone when it comes to creative cooking.

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Look for High-Quality Chicken Sausage

When choosing chicken sausage to support your protein intake and overall health, it’s important to analyze the package label closely. Selecting the highest quality variety can have big benefits both in nutrition and flavor.

Chicken sausage benefits
  • Look for chicken sausage lower in sodium and total fat compared to other types of processed meats. Sodium should be under 500mg per serving for a heart-healthy option.
  • Varieties made with simple, clean ingredients like chicken, water and seasonings are ideal. Herbs and spices add flavor without unnecessary fillers.
  • Popular varieties include Italian chicken sausage, which often contains fennel or red pepper for delightful flavor without high calories compared to some other types.
  • Consider healthier refrigerated varieties found in the meat section versus canned options which tend to be higher in preservatives.
  • Check ingredient lists to avoid unnecessary byproducts, fillers, or artificial colors/flavors and instead opt for simple chicken sausage seasoned with quality herbs and spices.
  • When possible, choose chicken sausage from local producers using humanely raised animals without hormones, antibiotics or unnecessary animal byproducts.
CategoryProtein/Calories Ratio
Low Quality SausageLess than 1:4
Mid Quality Sausage1:4 to 1:3
High Quality Sausage1:3 or higher

The nutritional benefits of consuming chicken sausage come through when choosing carefully made products with simple, clean ingredients. A high protein to calorie ratio plus minimal sodium indicates a top-notch option for enjoying as part of a balanced, healthier diet.


What is the nutritional content of chicken sausage?

Chicken sausage is generally a healthier choice compared to traditional pork or beef sausages because it typically has a lower fat and sodium content. 

A single serving of chicken sausage, which averages around 2-3 ounces, contains approximately 100 calories or less and 2-5 grams of fat. It can be a good source of protein, providing around 5-10 grams of protein per serving. 

However, the sodium content of chicken sausage can vary significantly depending on the brand – some brands contain upwards of 400-600 milligrams of sodium per serving. 

When choosing chicken sausage, it’s best to look for varieties that are lower in sodium, around 150-350 milligrams per serving.

How does the protein content of chicken sausage compare to red meats?

Chicken sausage offers a healthier, high protein alternative to red meats like pork and beef sausages. An average serving of chicken sausage contains 5-10 grams of protein, which is comparable to or higher than the protein found in traditional pork or beef sausage. 

Chicken is already lean meat with less saturated fat than commonly consumed red meats. By choosing chicken sausage over red meat sausages, you can enjoy the flavors of sausage while getting more protein and fewer unhealthy fats in each serving.

Can eating chicken sausage help lower cholesterol levels?

Consuming chicken sausage may help lower cholesterol levels compared to red meats because chicken sausage generally has a lower saturated fat and cholesterol content. 

Chicken is naturally lean meat and sausage made from chicken provides essential nutrients like protein without the high fat content found in traditional pork and beef sausages. 

Replacing some red meat in your diet with chicken sausage can potentially reduce your intake of dietary cholesterol, helping to lower “bad” LDL cholesterol levels and reduce your risk of heart disease over time.

What are some healthier chicken sausage options and brands?

When choosing chicken sausage, look for varieties that are lower in fat and sodium. Some popular brands that offer a healthier chicken sausage option include Jennie-O Lean Italian Chicken Sausage, Applegate Farms Chicken & Apple Sausage, and Trader Joe’s Chicken Chorizo Sausage. 

These brands typically contain under 4 grams of fat, less than 150mg of sodium, and are made from chicken meat with added vegetables, fruits or herbs for flavor rather than excessive fats or preservatives. 

You can also find turkey sausages and chicken-seafood blends which provide even more nutrition with fewer calories and less fat than pork or beef sausages.


In conclusion, chicken sausage truly is one tasty yet healthy choice! After seeing firsthand all their protein-packed benefits, it’s easy to understand why folks like me love enjoying chicken sausage links morning, noon and night. 

By choosing high quality chicken sausage with simple ingredients and opting for cooking methods like grilling or sautéing, you can feel confident that each sausage supplies quality fuel for your day. From hearty skillet meals to portable breakfast bites, chicken sausage offers options for every appetite. 

So don’t be shy – give this versatile protein source a try today for stronger, leaner living while still savoring savory flavor. Your whole body will appreciate the smart switch to chicken sausage made expert-style!

Let me know in the comments below if you have any other questions about choosing or cooking with chicken sausage!


  1. https://carnivorestyle.com/how-much-protein-in-chicken-sausage/
  2. https://www.fatsecret.com/calories-nutrition/generic/chicken-sausage
  3. https://facts.net/chicken-sausage-nutrition-facts/
  4. https://healthreporter.com/is-chicken-sausage-healthy/

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