According to dietitian Marina, “Chicken sausage offers a healthier protein option compared to pork sausage.”
Chicken sausage supplies quality protein and nutrients yet contains less fat and calories.
Brands like Jennie-O and Applegate offer chicken sausage with great taste but also balanced nutrition from lean meat and spices.
Each 3-ounce serving gives over 10 grams of protein with only 3-5 grams of fat, making it ideal for an active lifestyle.
Key Takeaways
High protein chicken sausage has become a popular substitute for pork sausage as it provides a more nutritious profile, having higher amounts of protein but lower total fat and calories. Made primarily from ground chicken meat and seasonings, top brands like Jennie-O, Applegate and HEALTHY ONES offer different flavors of full protein chicken sausage links that cook up tender and are a tasty low-fat breakfast choice.
What is Chicken Sausage?
Chicken sausage is a type of sausage made with chicken meat instead of pork. While pork is the most common sausage meat, chicken sausage has become quite popular in recent years for those seeking lower-fat alternatives (1). Let’s take a closer look at what exactly chicken sausage is.
The Main Ingredients
The main ingredients in chicken sausage are GROUND CHICKEN and seasonings. The chicken is ground or minced to create a paste-like consistency similar to ground meat. Beyond the chicken, common seasonings and ingredients include:
- Salt – Adds flavor and acts as a preservative
- Black pepper – Provides spiciness
- Garlic & onion – Contribute savory flavors
- Spices – Italian sausage often has fennel, red pepper, oregano. Breakfast sausage sometimes uses sage.
Some varieties also include:
- Breadcrumbs or crackers – Adds moisture and binds the mixture
- Wine or broth – Moistens and brings additional flavor
- Cheese – Adds creaminess, especially in smoked gouda varieties
Nutritional Benefits of Chicken Sausage
Chicken sausage is a delicious meat option that packs more protein and less fat than pork or beef varieties. Its lean meat and variety of mixins provide valuable nutrients to support health and wellness. This article will explore the key nutritional perks of choosing chicken sausage.
Protein Powerhouse
Chicken sausage is a GREAT source of high-quality protein. An average 3-ounce serving provides 10-15g of protein (2).
Protein helps build and repair muscles after exercise. It also keeps you feeling FULL for longer to help control hunger and blood sugar levels.
Protein Types In Chicken Sausage
Chicken sausage contains BOTH lean proteins (chicken meat) AND plant proteins (from vegetables/grain added).
The chicken provides COMPLETE animal proteins containing all essential amino acids. Plant proteins ADD extra non-essential amino acids AND fiber to support digestion.
Low Fat, Low Calorie Option
Chicken sausage has MUCH less fat than pork or beef sausage. A serving contains only 3-5g of fat. It provides 80-120 calories per serving depending on additions like cheese. Compare this to 200+ calories in pork sausage (3)!
The lean meat AND low fat content make it an ideal choice for weight management or those watching calories/cholesterol.
Fat and Cholesterol Comparison
| Sausage Type | Fat (g) | Calories | Cholesterol (mg) |
|---|---|---|---|
| Chicken Sausage | 3-5g | 80-120cal | 40-75mg |
| Pork Sausage | 12-15g | 190-220cal | 45-80mg |
| Beef Sausage | 10-13g | 170-200cal | 60-90mg |
The numbers speak for themselves – chicken sausage blows the others away nutritionally. With less than half the fat and calories of pork or beef, it easily fits into any health-focused diet or weight loss plan. Enjoying one for lunch is no big deal calorie-wise!
Choosing the Best Chicken Sausage Brand
Everyone enjoys a delicious breakfast sausage, but not everyone wants to consume excess saturated fat and calories. Full protein chicken sausage is a healthier option that still delivers bold flavor. Here are the top brands to consider:
Jennie-O
- Offers a variety of flavors like chipotle and apple
- Uses high-quality chicken breast and thigh meat with no artificial ingredients
- Protein-packed at 12g per link
- Grills or bakes up juicy
Applegate
- Naturally-raised poultry with no antibiotics or added hormones
- Flavors include basil pesto and chicken apple
- Only 120 calories and 1g fat per serving
- Made from chicken breast meat for a cleaner ingredient profile
HEALTHY ONES
- Great-tasting sausages available in spicy Italian and original recipes
- Only 90 calories, 3g fat, and 15g protein per link
- Gluten-free and made with real chicken, no fillers or artificial flavors
- Easy to cook from frozen in 10 minutes
Comparing Nutrition
| Brand | Calories | Fat (g) | Protein (g) |
|---|---|---|---|
| Jennie-O | 110 | 4.5 | 12 |
| Applegate | 120 | 1 | 12 |
| HEALTHY ONES | 90 | 3 | 15 |
As you can see, full protein chicken sausage is a tasty breakfast choice that provides protein without excess saturated fat or calories compared to pork sausage. Any of these top brands would be a healthy addition to your morning meal.
Cooking Chicken Sausage
There are a few simple methods for cooking chicken sausage to bring out its best flavor:
- Grill Sausage over medium heat for 10-15 minutes, turning occasionally, until browned and no longer pink inside. This caramelizes the natural sugars for extra savoriness.
- Pan sear in a dry skillet over medium heat. Cook for 5-7 minutes per side until browned and cooked through, flipping halfway.
- Bake at 400°F for 15-20 minutes. Arrange sausages on a baking sheet lined with parchment paper and cook until internal temperature reaches 165°F.
- Poach in simmering water or low-sodium chicken broth for 10-12 minutes. This keeps them extra juicy and moist.
No matter how you cook it, be sure chicken sausage is no longer pink inside. The USDA recommends an internal temperature of 165°F for safety. Enjoy your protein-packed breakfast!
Credit : Joe Duff – The Diet Chef
Conclusion
In conclusion, chicken sausage is a tasty and nutritious addition to any breakfast, lunch or dinner. As we’ve explored, it provides more protein and less fat than pork sausage while packing all the flavor you crave.
Brands like Jennie-O, Applegate and HEALTHY ONES offer fun flavors like chipotle, apple or basil pesto that will please even the pickiest eaters.
Remember to fully cook sausage until no longer pink inside for optimal safety, caramelizing the natural sugars for maximum savoriness. For a quick protein boost, try pan searing a few links during your next meal prep session.
With half the calories of pork sausage, chicken sausage easily fits into health and weight loss goals. Enjoy the great taste without guilt for fueled muscles and steady energy!
Let me know if you have any other questions in the comments below!
References
- https://humanfood.bio/is-chicken-sausage-healthy/
- https://facts.net/chicken-sausage-nutrition-facts/
- https://www.chefsresource.com/how-many-calories-in-pork-sausage/
Related Article
- https://milkwoodrestaurant.com/how-to-ground-chicken-sausage/
- https://milkwoodrestaurant.com/chicken-sausage-benefits/
- https://milkwoodrestaurant.com/chicken-breakfast-sausage/
- https://milkwoodrestaurant.com/grilled-chicken-sausage/
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I’m Mary R. Q. , a seasoned professional chef dedicated to elevating home cooking experiences. Through my expertise in the culinary arts, I provide practical cooking tips and insightful reviews of kitchen utensils on my blog, milkwoodrestaurant.com. As a passionate advocate for transforming everyday meals into extraordinary culinary adventures, I aim to empower home cooks with the knowledge and tools they need to create delicious and memorable dishes. I’m also an author of the book “1,001 Kitchen Tips & Tricks: Helpful Hints for Cooking, Baking, and Cleaning (1,001 Tips & Tricks)” which is sold on Amazon. Join me on a flavorful journey as we explore the art of cooking and the essential tools that make it a joy.
