Sausage isnt exactly a health food — its usually high in calories and full of fat, preservatives and fillers. But its not all bad news: You can opt for turkey sausage instead of beef or pork sausage for a healthier meal.
“Minimally processed turkey sausage can be a great protein source at meals,” Krista King, RDN, tells LIVESTRONG.com. Plus, its lower in saturated fat and calories compared to pork sausage, she says. A bun-sized (2.6-ounce) turkey sausage link boasts 176 calories and 13 grams of fat while the same serving of pork and beef sausage has 297 calories and 27 grams of fat.
Since its already assembled and seasoned, turkey sausage is an easy, convenient way to add protein to your breakfast or other dishes. “Its lean, delicious and cooks quickly because its ground and compact,” says Yankel Polak, head chef at ButcherBox. All you have to do is cook the sausage completely through, and you can do that with minimal mess and trouble by baking it in the oven.
Turkey sausage is growing in popularity as a leaner, healthier alternative to pork or beef sausage With fewer calories, less fat, and plenty of protein, turkey sausage can be a tasty and nutritious addition to any meal when prepared properly. But the low fat content means it can easily dry out if overcooked Follow these tips to learn how to cook various types of turkey sausage to juicy, flavorful perfection.
Choosing the Best Turkey Sausage
Turkey sausage comes in a wide variety of flavors spice levels and meat blends. Here are some of the most common types
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Breakfast sausage – Sage-seasoned and perfect for breakfast dishes. This was referenced 2 times.
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Andouille – Cajun-inspired seasoning with plenty of heat. This was referenced 1 time.
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Bratwurst – Delicate flavoring like caraway, nutmeg, garlic. This was referenced 1 time.
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Italian sausage – Robust blend of fennel seed, garlic, paprika. This was referenced 1 time.
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Chorizo-style – Hearty chili powder and paprika flavor. This was referenced 1 time.
For the juiciest, most flavorful result, look for turkey sausage that has a fat content around 10-15%. This adds moisture and flavor that 100% lean turkey sausage can lack.
Pan-Frying Turkey Sausage
One of the quickest and easiest ways to cook turkey sausage is right on the stovetop in a skillet. Here are some tips:
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Use a heavy pan like cast iron or stainless steel to evenly brown the sausage. Nonstick is not ideal as it won’t develop fond.
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Heat the pan over medium-high heat before adding oil. Use just enough oil to prevent sticking, about 1 tsp per sausage link.
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Brown the sausages on one side, about 2-3 minutes. Then flip and cook 2 minutes on the second side.
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Lower heat if sausages are browning too quickly. You want them to fully cook through without burning.
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Insert an instant read thermometer to check for doneness. Turkey sausage should reach 165°F internally.
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Let sausage rest 1-2 minutes before slicing and serving. This allows juices to redistribute.
Baking Turkey Sausage
The oven yields evenly cooked turkey sausage with just a touch of crisping:
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Preheat oven to 400°F. Line a baking sheet with parchment paper for easy cleanup.
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Arrange sausages on sheet with even space between each. Brush lightly with oil if desired.
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Bake 15-18 minutes, flipping halfway through. Turkey sausage is done at 165°F.
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Add sliced peppers, onions, potatoes alongside sausage for a one-pan meal!
Grilling Juicy Turkey Sausage
Grilling brings out delicious smoky flavor in turkey sausage. Be sure to:
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Oil the grill grates well so sausages don’t stick. Use a grill brush.
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Grill over direct medium heat. The temperature inside the grill should be 350-400°F.
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Rotate sausages every 2-3 minutes to prevent burning. Cook until 165°F internally.
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Move sausages to indirect heat if flare ups occur or they are browning too fast.
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Allow to rest 5 minutes before slicing into grilled sausage.
Cooking Sausage Links vs. Patties
Turkey sausage comes in link form or pre-made patties. Cook them as follows:
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Sausage links – Follow pan frying, baking, or grilling steps above. This was referenced 3 times.
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Sausage patties – Cook like you would a burger patty in a skillet or on the grill. Look for internal temp of 165°F. Patties typically cook quicker than links. Watch closely to prevent overcooking. This was referenced 2 times.
Tips for Perfect Turkey Sausage Every Time
Always use a meat thermometer for doneness, not just time. 165°F is ideal. Avoid poking or pricking sausages while cooking to prevent juices escaping. Here are some other useful tips:
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Add spices, herbs, onions, peppers to ramp up flavor.
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Prevent sausages from curling by making shallow slits on underside before cooking.
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Cook links whole, then slice after. Patties can be halved before cooking if desired.
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Allow sausage to rest 2-3 minutes after cooking for juiciest result.
Common Mistakes and How to Avoid Them
It’s easy to dry out or undercook turkey sausage if you aren’t careful. Here are some common pitfalls and prevention tips:
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Undercooked or raw inside – Use thermometer to confirm 165°F internal temperature.
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Dried out, tough texture – Don’t overcook – 165°F max internal temp.
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Not enough flavor – Boost flavor with extra spices, herbs, garlic, etc.
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Too much charring – Use lower heat setting and watch closely when cooking.
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Curled or warped – Score underside of links before cooking to prevent curling up.
Cooking Different Types of Turkey Sausage
Andouille sausage is well-suited to grilling or baking. It’s delicious in jambalaya, gumbo, shrimp creole. Pair it with Cajun seasonings and heat.
Italian sausage excels when pan-fried or baked. It shines in pasta sauces, pizzas, subs, egg dishes. Finish with fresh basil, oregano, Parmesan.
Bratwurst is usually pan-fried or grilled. It’s great in sandwiches, with sauerkraut, tossed in pasta. Complement it with mustard, caraway, beer.
Breakfast sausage is made for breakfast tacos, scrambles, sandwiches. It’s delicious with eggs, cheese, peppers, potatoes. Season it with sage, garlic, pepper.
5 Delicious Ways to Use Turkey Sausage
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Breakfast tacos – Scrambled eggs, cheese, potato, turkey sausage crumbles.
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Sausage ragu – Simmer crumbled sausage in chunky tomato sauce. Toss with pasta.
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Sausage sandwiches – Grilled sausage patties with peppers, onions, mustard on rolls.
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Sausage balls – Combine sausage, cheddar, biscuit mix. Bake into flavorful bites.
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Sausage gravy – Make a flavorful milk gravy with crumbled sausage. Serve over biscuits.
With the right techniques and recipes, turkey sausage can be just as flavorful and satisfying as traditional pork varieties. Follow these tips on choosing quality sausage, proper cook times, doneness cues, and flavor boosting to enjoy juicy, well-seasoned turkey sausage every time.
How to Buy Turkey Sausage
“All types of sausage can be high in sodium,” King notes. A turkey sausage link contains 479 milligrams of sodium, which is about 20 percent of the maximum amount of sodium the American Heart Association recommends per day (2,300 milligrams). Look for low-sodium options in the grocery store, advises King.
And seek out nitrite- and nitrate-free options, she suggests. These food additives are associated with increased cancer risk, according to a December 2015 meta-analysis published in the journal Nutrients. In general, King says, look for a short ingredient list that contains items that you recognize and can pronounce — thats a sign that the sausage does not contain additives or preservatives.
Read more: The Harmful Effects of Sodium Nitrite in Food
“Look for labels that read free-range and all-vegetarian feed,” recommends Polak. Check if the sausage has a Global Animal Partnership (GAP) certification label, which means that the turkey was raised on a vegetarian diet without any antibiotics or added hormones. These elements may require more time and expense from the farmer, Polak says, but theyll result in a more delicious turkey with higher quality meat.
How to Bake Turkey Sausages
What Youll Need
- Knife
- Cooking brush
- Cooking oil or melted butter (optional)
- Roasting pan or baking tray and aluminum foil
- Meat thermometer
- Tongs
How to Do It
- Preheat the oven to 350 degrees Fahrenheit for about 20 minutes.
- Cut turkey sausage links apart with a sharp knife. To help the sausages brown as they cook, you can brush them with a little cooking oil or melted butter — preferably unsalted, since sausage is usually fairly salty.
- Grease the rack of a roasting pan, oven-safe casserole or baking sheet and line the sausages without letting them touch each other.
- Put the sausages in the center of the oven. Turn them over using tongs after about 15 minutes to aid even cooking and to prevent burns from the roasting pans rack.
- Bake the turkey sausages until they reach an internal temperature of 165 degrees Fahrenheit. It should take approximately 25 minutes, and the juices should run clear when you cut into a fully cooked sausage. When the sausage is firm throughout, thats another sign that its completely cooked, says Polak.
1. Don’t bump the temperature higher than 350 degrees Fahrenheit, even if you’re in a hurry, says Polak. “With turkey sausage links, chances are they are in a casing and if the moisture inside begins to boil, the casing will burst and you’ll lose all the delicious juices,” he says. Plus, it’s messy.
2. Don’t use a fork to flip the sausages, since that could result in puncturing the casing and losing the moisture and flavor from the links. “Use tongs and be careful to keep the sausage intact,” says Polak.
How To Cook Turkey Sausages
FAQ
How long should turkey sausage be cooked?
- Preheat grill to medium direct-heat
- Spray or brush sausages with non-stick cooking spray or vegetable oil
- Cook for 10–12 minutes, turning frequently
What is the best way to cook sausage?
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Baking:Great for achieving a crispy crust while minimizing added fat; prick the sausages with a fork before baking to allow fat to drain.
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Boiling:A good option for pre-cooking sausages before finishing them on the grill or in a pan; helps cook them evenly and can be a healthier choice.
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Pan-frying:Popular method for quick browning, but requires attention to prevent burning; use a little oil and cook over medium heat.
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Grilling:Produces delicious grill marks and a slightly smoky flavor, but can easily burn if not monitored closely.
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Air-frying:Can achieve a crispy exterior while retaining moisture, considered one of the fastest and most energy-efficient methods.
How do you cook turkey sausage without drying it out?
- Cook the sausages over medium-high heat, which allows the sausage to cook through without drying out.
- Once the sausage is done cooking, make sure to drain the excess oil from the sausage on a plate or baking sheet covered with paper towels, so that they don’t turn out too greasy.
Do you cook sausage in the oven or stove?
Loose bulk sausage is usually browned in a skillet before being added to a dish, like Ree Drummond’s delicious stuffed peppers or baked ziti. Whole or sliced sausage links enclosed in casing can be cooked in the oven, skillet, or on a grill. (Try Ree’s grilled sausage at your next cookout!)