Paleo Diet Sausage: Ingredients and Recipes for a Healthier Breakfast

For those following a paleo diet, finding suitable breakfast options can sometimes be a challenge, especially when it comes to processed meats like sausage. Many store-bought sausages contain additives, sugars, and preservatives that are not compliant with the paleo lifestyle. Fortunately, making your own paleo-friendly sausage at home is not only easy but also allows you to control exactly what goes into your food. This article explores the ingredients for paleo diet sausage and provides recipes to get you started.

The Problem with Store-Bought Sausage

A major concern with commercially available breakfast sausages is the inclusion of undesirable ingredients. Many brands contain MSG (monosodium glutamate), which can trigger migraines in sensitive individuals. Added sugars, artificial flavors, and preservatives are also common. For example, a typical brand like Banquet Brown ‘N Serve Maple Sausage Links includes ingredients like:

• Pork
• Mechanically Separated Turkey
• Water
• Soy Protein Concentrate
• Salt
• Sugar
• Dextrose
• Flavoring
• Maple Flavor (Natural Flavor, Caramel Color, Maple Syrup)
• Brown Sugar
• Maple Sugar
• Natural Flavor
• Citric Acid
• BHA
• BHT

These additives are far from ideal for those seeking a clean, healthy diet.

Core Ingredients for Paleo Sausage

The beauty of making paleo sausage at home is its simplicity. The base typically consists of ground meat and a blend of dried spices. Here’s a breakdown of the key ingredients:

• Ground Meat: The most common choice is ground pork, but you can also use ground turkey (preferably dark meat), lean ground beef, or even ground chicken. ButcherBox is a provider of high-quality meats that can be used for this purpose.
• Spices: A variety of spices can be used to achieve different flavor profiles. Common spices include:
  • Salt
  • Black pepper
  • Dried rosemary (or sage as a substitute)
  • Paprika
  • Ground mustard
  • Garlic powder
  • Onion powder
  • Basil
  • Dried oregano
  • Red pepper flakes (for a spicy kick)
  • Fennel seeds (especially for Italian sausage)

Paleo Breakfast Sausage Recipe

This recipe is easy, quick, and perfect for a weekend breakfast or Sunday brunch.

Read also: Paleo Granola Recipes

Ingredients:

• 1 lb ground pork (or other ground meat)
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp dried rosemary
• 1 tsp paprika
• 1/2 tsp ground mustard

Instructions:

1. Add all ingredients to a medium-sized mixing bowl.
2. Mix until evenly combined.
3. Divide the mixture into 8-12 equal-sized balls, depending on your preferred size.
4. Roll each portion into a ball, then flatten into a patty about 1/2 inch thick.
5. Heat your chosen cooking fat (like coconut oil or olive oil) in a skillet over medium-high heat.
6. Add the patties and cook for about 3-4 minutes per side, until browned and cooked through.

These paleo breakfast sausage patties can be stored in the fridge for up to 5 days or frozen for longer storage. To freeze, place the cooked patties on a parchment-lined baking sheet and freeze until solid, about 2-3 hours. Then, transfer them to an airtight container or freezer bag. They can be frozen for up to 3 months.

Paleo Italian Sausage Recipe

For those who enjoy Italian sausage, this recipe provides a Whole30-compatible option by replacing sugar with unsweetened applesauce and using a flavorful dried herb and spice blend.

Ingredients:

• 1 lb ground pork
• 2 tablespoons unsweetened applesauce
• 1 teaspoon salt
• 2 teaspoons toasted fennel seeds, crushed
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried basil
• 1/4 teaspoon red pepper flakes
• 1/2 teaspoon black pepper
• 1 teaspoon dried oregano

Instructions:

1. Toast the fennel seeds in a small skillet over medium heat until fragrant, about 3 minutes. Transfer to a plate to cool, then crush them using a mortar and pestle or by placing them in a ziptop bag and crushing them with a heavy object.
2. In a large bowl, combine the ground pork, applesauce, salt, crushed fennel seeds, garlic powder, onion powder, basil, red pepper flakes, black pepper, and dried oregano.
3. Use your hands (or a stand mixer with a paddle attachment) to combine everything until the mixture is sticky and tacky.
4. Form a tiny patty and cook it in the microwave (about 30 seconds on high) or fry it in a skillet. Taste it for seasoning and adjust if necessary.
5. Cover the sausage and chill in the fridge for at least one hour and up to 2 days before cooking.

Variations and Substitutions

One of the advantages of making your own sausage is the ability to customize the recipe to your liking. Here are some ideas for variations and substitutions:

• Meat: Use ground turkey (dark meat), lean ground beef, or ground chicken instead of pork.
• Spices: Experiment with different spices like cumin, coriander, garlic, or ginger.
• Sweetness: If you prefer a touch of sweetness, use different varieties of apples or a small amount of maple syrup.
• Heat: Add ground cayenne pepper or red pepper flakes for a spicier sausage.
• Fat: Lard can be added to the mixture for added moisture and flavor.

Serving Suggestions

Paleo sausage can be enjoyed in a variety of ways:

• Breakfast: Serve it alongside eggs, avocado, and your favorite paleo-friendly sides.
• Meal Prep: Make a batch of sausage patties at the beginning of the week for quick and easy breakfasts or lunches.
• Omelets: Crumble the sausage into omelets for a protein-packed meal.
• One-Skillet Dinners: Combine sliced sausage with vegetables like onions, garlic, bell peppers, and cauliflower rice for a quick and easy weeknight dinner. Season with salt, pepper, and paprika. Garnish with cilantro.
• Pasta Dishes and Soups: Use Italian sausage in paleo-friendly pasta dishes or soups.
• Pizza: Add sausage to homemade paleo pizza.
• Sandwiches: Enjoy sausage in a paleo-friendly sandwich or lettuce wrap.

Additional Tips

• Toasting fennel seeds before crushing them enhances their flavor.
• Kneading the sausage mixture until it is sticky and tacky helps to bind the ingredients together.
• Cooking a small patty to taste for seasoning allows you to adjust the flavors before cooking the entire batch.
• When cooking sausage in a skillet, avoid overcrowding the pan to ensure even browning.

Benefits of Homemade Paleo Sausage

Making your own paleo sausage offers numerous benefits:

Read also: Paleo Diet Delivered: What You Need to Know

• Control over Ingredients: You can avoid unwanted additives, sugars, and preservatives.
• Customization: You can adjust the flavors and ingredients to suit your preferences.
• Healthier Option: You can use high-quality meats and healthy fats.
• Cost-Effective: Making your own sausage can be more affordable than buying pre-made paleo-friendly options.

Read also: Paleo Mayonnaise Recipe

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