According to Chef Gary, “chicken sausage makes for a tasty and healthy breakfast option.”
When it comes to delicious breakfast meats, reduced calorie chicken sausage is a top choice for those seeking a flavorful twist without much fat.
This guide will introduce popular reduced calorie chicken sausage brands and recipes so you can enjoy big taste without feeling guilty.
Most importantly, you’ll have the knowledge to select reduced calorie varieties and prepare dishes packed with nutrition to start your day right.
Key Takeaways
This guide introduces reduced calorie chicken sausage options that are healthier than pork sausage, providing benefits like lower fat, calories and sodium while higher in protein. It includes top brands and recipes for enjoying chicken sausage’s big taste without feeling guilty.
Reduced Calorie Chicken Sausage Options
When it comes to delicious breakfast meats, chicken sausages are a top choice for those seeking a more healthy alternative to pork. Whether you love italian or natural flavors, there are many options that pack big taste without much fat.
This guide will introduce some top reduced calorie healthy chicken sausage choices and explain why they make a better dietary decision compared to regular pork sausage.
TOP 10 HEALTHIER CHICKEN SAUSAGE CHOICES
Everyone loves a good sausage, but not all are created equal. When it comes to choosing a morning meat or ingredient for favorite recipes, it’s important to consider the stats. This list highlights 10 popular chicken sausage brands with five grams of fat or less per serving for a more healthy option.
- Trader Joe’s Chicken Apple Sausage – Only 100 calories and 1g of fat per link
- Turkey Hill All Natural Chicken Sausage – 120 calories, 4g fat, and high in protein
- Aidells Chicken Andouille Sausage – 110 calories, 4g fat, and spicy Cajun flavor
- Jennie-O Turkey Store Lean Ground Chicken Sausage – 90 calories, 3g fat, and made with whole muscle chicken
- Applegate Organics Chicken Apple Sausage – 110 calories, 3.5g fat, and nitrate-free
- Whole Foods Market Chicken Apple Sausage – 110 calories and 4g fat per link
- Field Roast Smoked Tomato Sage Sausage – 90 calories, 5g fat, and made from wheat gluten
- Trader Joe’s Chickenless Sausage – 90 calories, 3.5g fat per link, and vegan option
- Newton’s Naked Chicken Sausage – 70 calories, 2g fat, and no added nitrates
- Thai Kitchen Chicken Curry Sausage – 110 calories, 4g fat, and Asian flavor twist
HOW TO FIND THE BEST CHICKEN SAUSAGE
With so many sausage brands out there, it’s easy to pick the wrong package. This closing section offers straightforward advice for choosing a chicken sausage that supports healthy eating. Key priorities like low milligrams of sodium, total fat and high protein are spotlighted to empower readers finding optimal reduced calorie varieties.
When grocery shopping, be sure to read NUTRITION labels closely. Opt for brands with:
- 5g or less of total fat per 3oz serving
- 120mg or less of sodium
- At least 12g of protein
- Ingredients like THIGH or BREAST meat
You may also find artisanal brands containing higher quality ingredients like no sugars or preservatives added. Conversation starters that spark excitement for kid are always a plus too! Varieties flavored with sun-dried tomatoes, apricots or sage make for an adventurous twist on tradition.
Low-Calorie Chicken Sausage Recipe Ideas
After exploring the health benefits of chicken sausage and how to find reduced calorie varieties, the next step is applying them creatively in dishes. This section presents 5 easy and delicious recipes utilizing chicken sausage for balanced, flavor-packed meals.
Stovetop Mac and Chicken Sausage
This kid favorite combines classic comfort in a lighter way.
Ingredients:
- 1 box elbow macaroni
- 1 lb chicken sausage, casings removed
- 1 jar pasta sauce
- 1 cup shredded part-skim mozzarella
Instructions:
- Cook macaroni per box instructions, drain and set aside
- In same pot, cook sausage over med-high until no longer pink
- Stir in pasta, pasta sauce
- Reduce heat and simmer 10min, stirring occasionally
- Top with cheese, cover until melted
Macros: 400cal, 12g fat, 47g protein per serving
Sausage and Veggie Fried Rice
For a wholesome one-pan dish.
Ingredients:
- 1 lb chicken sausage
- 1 bag frozen Asian vegetables
- 3 cups cooked rice
- 2 tbsp low-sodium soy sauce
- 1 egg
Instructions:
- Slice sausage 1/2inch
- Cook sausage and egg in pan until egg is set
- Add veggies and rice, soy sauce
- Stir fry until rice is hot and veggies tender
Macros: 370cal, 7g fat, 28g protein per serving
Chicken Sausage Stuffed Mushrooms
A super easy and elegant hors d’oeuvre.
Ingredients:
- 8 large mushrooms, stems removed
- 1/2 lb italian chicken sausage
- 1/4 cup panko breadcrumbs
- 2 tbsp parmesan
Instructions:
- Preheat oven 375°f
- Mix sausage, panko and parmesan
- Stuff into mushroom caps
- Bake 20min until tops are golden
Macros: 40cal, 2g fat, 4g protein each
Chicken Sausage Flatbreads
Turn bread into a portable pizza.
Ingredients:
- 4 flatbreads or pita
- 1/2 lb smoked chicken sausage
- 1 cup shredded pizza blend cheese
- Marinara for dipping
Instructions:
- Preheat grill pan
- Grill flatbreads 1-2min each side
- Top with sliced sausage and cheese
- Grill 2-3min more until cheese melts
Macros: 260cal, 7g fat, 17g protein each
Hash with Chicken Sausage
A filling brunch in a skillet.
Ingredients:
- 1 lb diced cooked chicken sausage
- 1 cup diced potatoes
- 1/2 onion, diced
- 2 eggs
Instructions:
- Cook sausage and veggies in skillet until softened
- Make divots, crack eggs into divots
- Cover andcook until whites are set
Macros: 320cal, 15g fat, 26g protein
These recipes take full advantage of the incredible flavor chicken sausage brings while keeping portions balanced and satisfying. Use them as foundations to create your own healthy specialities. Stay tuned for more ways to prepare delicious and nutritious chicken sausage.
Credit : It’s Sam Lee Fit
The Benefits of Choosing Low-Calorie Chicken Sausage
When aiming to make healthy choices, chicken sausage is a prime alternative to pork sausage thanks to lower amounts of fat and calories in many reduced calorie varieties. This guide introduces key advantages of selecting healthy options.
Pork Sausage Vs. Chicken Sausage Nutrition
A food’s profile tells an honest story. To see why chicken sausage makes a better choice, let’s compare the protein, fat and sodium found in pork versus chicken. Pork sausage packs more saturated fat and sodium per serving (1).
Chicken sausage provides more lean protein and less risk of heart issues. Opting for chicken can trim fat and help reach weight loss goals.
| Nutrient | Pork Sausage (1 link, 55g) | Chicken Sausage (1 link, 55g) |
|---|---|---|
| Calories | 130 | 90 |
| Total Fat (g) | 9 | 3 |
| Saturated Fat (g) | 3.5 | 1 |
| Sodium (mg) | 410 | 120 |
| Protein (g) | 6 | 12 |
As shown, chicken sausage has significantly less saturated fat, calories, and sodium while packing more protein. This helps provide a healthier foundation for balanced meals and well-being goals.
Lowering Risk with Poultry
Maintaining heart health relies on risk factors. Research shows chicken sausage tends to have 5g or less total fat per serving. This helps lower “bad” ldl cholestrol levels and blood pressure (2). Lower fat and sodium also relieve stress on the cardiovascular system.
- Chicken sausage tends to have 5g or less of total fat per serving
- This helps lower “bad” LDL cholestrol levels and BLOOD PRESSURE
- Lower fat and sodium also relieve stress on the cardiovascular system
How Protein Keeps You Full
When aiming for weight loss, understand nutrients’ effects. Studies find protein stands apart because the body processes 20-30 grams of protein from chicken sausage slowly, keeping us satisfied between meals (3). It curbs appetite better by reducing ghrelin, a hormone regulating hunger.
- A 3oz chicken sausage serving provides 20-30g of protein
- Studies show protein is more satiating and aids WEIGHT LOSS
- It curbs appetite better by reducing ghrelin hormone levels
Versatility and Taste Without Guilt
Great flavor doesn’t need fat as a delivery. Chicken sausage doubles as lean protein with big taste to creatively enjoy old favorites. It acts as a delicious substitute for its pork cousin. Overall nutrition and enjoyment are no less satisfying and empower a brighter lifestyle through better dietary habits.
- Chicken sausage adds BIG FLAVOR to meals creatively
- It acts as a DELICIOUS substitute in recipes for its pork cousin
- Overall nutrition and enjoyment are no less satisfying
Made well, options burst full with taste to delight all palates. Selecting reduced calorie brands supports achieving well-being goals. Read on for supporting the switch to chicken sausage’s benefits.
FAQ
How can I make chicken sausage recipes at home?
Making your own chicken sausage recipes at home allows you to control the ingredients and make them healthier.
You can use natural chicken breast or thighs and add herbs and spices like italian chicken sausage to make it full of flavor without adding unhealthy ingredients like high sodium or saturated fat.
Try recipes for items like italian chicken sausage, sweet italian chicken sausage, caprese chicken sausage or baked chicken sausage that are delicious but lower in calories, sodium and fat than store bought options.
What are some tasty but healthy chicken sausage options?
There are several tasty but healthier chicken sausage options available. Applegate Organics and Arizona Natural are brands that use natural chicken breast with minimal processing and add-ins.
They are often lower in sodium, saturated fat and higher in protein compared to regular store bought options. Some varieties to consider include italian chicken sausage, chicken apple sausage or smoked chicken sausage.
You can also make your own chicken sausage recipes at home and control exactly what goes into them to make them as healthy as possible.
How can I use chicken sausage in meals?
Chicken sausage is very versatile and can be used in many dishes as a lower calorie option compared to regular pork or beef sausage.
Some ideas include grilling chicken sausage links and serving on a bun for a breakfast sausage, baking italian chicken sausage into a dish like baked ziti, adding sweet italian chicken sausage to a pasta salad to eat al fresco, or pan frying chicken sausage and serving over baked sweet potatoes or in a skillet with vegetables.
You can also slice cooked chicken sausage and add it to salads like a caprese chicken salad for a delicious and filling meal.
What is the sodium content in chicken sausage versus pork sausage?
Regular pork or beef sausage is often very high in sodium, sometimes containing over 400-600 milligrams of sodium per sausage link. Chicken sausage can be a much healthier option, as long as you choose lower sodium varieties.
Store bought regular chicken sausage may contain 200-400mg of sodium per link, but healthier option brands may only have around 100-200mg per link.
Making your own chicken sausage at home allows you to control the sodium – you can use little to no added salt. In general, chicken sausage tends to be lower in fat and sodium than pork or beef options while still being full of flavor.
How can I make chicken sausage more filling?
To make chicken sausage more filling as a meal component, you can pair it with ingredients that add volume, fiber or protein. Some ideas include slicing chicken sausage and mixing it into a pasta salad tossed with veggies like italian peppers and onions.
You can also bake italian chicken sausage into casseroles with beans, spinach or lentils for added nutrients. Grilling chicken sausage links and serving in a bed of roasted sweet potatoes and green beans maximizes your meal’s nutrients.
Pairing chicken sausage with a fiber-rich whole grain like brown rice is also satisfying and complete. The extra filling ingredients help you feel full from a lower calorie chicken sausage option.
Conclusion
In closing, I hope this guide on reduced calorie chicken sausage options has inspired you to make delicious and healthy choices.
While sausage is always a tasty treat, now you know how to pick varieties that support your wellness goals without sacrificing incredible flavors. Keeping heart health and balanced nutrition in mind, chicken sausage acts as a prime swap for higher fat pork.
The protein-packed meat empowers lasting fullness and boosts weight management naturally. Recipes shared make it easy to creatively enjoy this great alternative.
My personal favorite is simply pan frying links and serving alongside roasted veggies – the flavors really compliment each other! Going forward, be sure to utilize the shopping tips and nutritious brands recommended.
With mindful selections catering to individual dietary needs and tastes, chicken sausage offers versatile satisfaction any day. Don’t be afraid to experiment with new seasonal favorite recipes too. Stay tuned for more chances to discover reduced calorie inspirations.
You’ve got this – trusting the guidelines outlined sets you up magically for lifelong success. Let me know if you have any other questions!
References
- https://homekitchentalk.com/pork-sausage-vs-chicken-sausage/
- https://www.zorabian.com/blogs/the-5-best-things-about-chicken-sausage-for-healthy-you/
- https://facts.net/chicken-sausage-nutrition-facts/
Related Articles
- https://milkwoodrestaurant.com/chicken-breakfast-sausage/
- https://milkwoodrestaurant.com/chicken-sausage-health-benefits-nutrition/
- https://milkwoodrestaurant.com/how-to-make-sausage-with-chicken/
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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.
