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 quickly becoming one of the most popular alternative protein sources. It’s lower in fat and calories compared to pork or beef sausage, but still packed with flavor. Baking turkey sausage in the oven is one of the easiest, most foolproof cooking methods. The dry ambient heat of the oven ensures the sausages cook up evenly browned juicy, and delicious every time.
In this comprehensive guide, we will walk through everything you need to know to cook turkey sausage to perfection in the oven. Consider this your one-stop resource for achieving sausage success!
Benefits of Cooking Turkey Sausage in the Oven
There are several key advantages to using the oven when preparing turkey sausage:
-
Even heating: The dry, enveloping heat of the oven surrounds the sausages from all sides, preventing cold or underdone spots. Sausages bake up uniformly cooked through.
-
Convenient: Simply place the sausages in the oven and let them bake unattended. No need to constantly monitor and flip as with skillet cooking.
-
Minimal mess: With no spattering oils or splashing grease, oven cooking is neater and requires less cleanup.
-
Healthier: The sausages aren’t sitting in their own fatty drippings, resulting in a lower-fat finished product.
-
Flavor development: The circulated heat gently caramelizes the natural sugars and proteins in the sausage, enhancing flavor.
Clearly, the oven offers major perks for cooking turkey sausage to juicy, savory perfection. Now, let’s get into the nitty gritty of how to do it right.
Picking the Right Turkey Sausage
The first step is selecting quality turkey sausage. Here’s what to look for:
-
Uncured: Opt for fresh, uncured sausage without added nitrates or nitrites when possible. This reduces sodium and preservative content.
-
Minimal ingredients: Choose sausages with a short, recognizable ingredient list for a less processed option.
-
Flavor profile: Consider the seasonings that best suit your tastes. Popular options include maple, apple, Italian, chorizo, andouille, bratwurst, breakfast, and more.
-
Format: Sausages come in links or patties. For oven cooking, links work very well.
With so many turkey sausage options at the grocer, you can easily find one aligning with your dietary needs and taste preferences.
Oven Cooking Equipment
Oven baking turkey sausage requires minimal gear:
-
Rimmed baking sheet: The raised edges prevent drips and splatters. Metal conducts heat well for even cooking.
-
Cooking oil: A high smoke point oil like avocado or grapeseed oil provides a nice sear while avoiding burn. Olive oil works too.
-
Roasting rack (optional): Placing sausages on a rack elevated above the pan allows air circulation for enhanced browning.
-
Meat thermometer: This is vital for gauging doneness of the interior. The sausages should reach 165°F.
-
Tongs or spatula: Use these for safely turning and handling the sausages. Forks pierce the casing, allowing juices to escape.
That covers the basic turkey sausage oven cooking equipment. Now let’s get to the fun part – the actual cooking!
Step-by-Step Oven Cooking Method
Follow these simple steps for flawlessly cooked oven turkey sausage:
1. Preheat Oven and Prep Baking Sheet
-
Preheat oven to 400°F. This high heat helps the sausages get a nice sear.
-
Line a rimmed baking sheet with foil or parchment paper for easy cleanup. For extra browning, elevate the sausages on a rack set inside the sheet.
2. Prep and Arrange Sausages
-
If using links, separate or slice apart. Patties can be left whole. Even sizes promote even cooking.
-
Place sausages in a single layer on the prepared baking sheet without overcrowding. Crowding inhibits browning.
3. Brush or Drizzle Sausages with Oil
- Lightly coat the sausages with oil using a pastry brush or drizzling bottle. Oil enhances browning.
4. Season the Sausages
- Sprinkle sausages all over with desired herbs, spices, salt, and pepper. Get creative with spice mixes!
5. Bake Sausages
-
Place sheet on middle oven rack. Bake for 15-20 minutes, flipping halfway through.
-
Cook until internal temperature reaches 165°F. If browning too quickly, lower heat to 375°F.
-
Let rest 5 minutes before cutting and serving.
That’s all there is to it! With these simple oven baking instructions, you’ll achieve perfection every time.
Cooking Tips for Best Results
Here are some handy turkey sausage oven cooking tips:
-
Brush just a light coating of oil – too much causes sticking.
-
Separate links for more even sizes.
-
Flip only once during baking. Excess handling can lead to dryness.
-
Insert meat thermometer into thickest part. Smaller pieces may cook faster.
-
Let sausages rest before cutting to allow juices to redistribute.
-
Add veggies, potatoes, or other sides for a convenient one-pan meal.
-
Cook multiple batches at once for easy meal prep. Fully cooked sausages keep well.
With a few minor tweaks, you can tailor the technique to suit your needs. But the basic process remains the same.
Serving Suggestions
The possibilities are endless when it comes to serving oven-baked turkey sausage. Here are just a few delicious ideas:
-
Breakfast – Pair with eggs, potatoes, biscuits, pancakes, etc.
-
Lunch/Dinner – Toss with pasta, grains, roasted veggies, greens for a bowl.
-
Pizza/Flatbreads – Use as a protein topping.
-
Appetizers – Slice and arrange on a platter with mustards, cheeses, crackers.
-
Salads – Add crumbled, sliced, or whole as a salad topper.
-
Sandwiches – Layer on rolls or subs for a hearty, portable meal.
However you choose to serve it, oven-cooked turkey sausage makes for a quick, healthy, and tasty meal component.
FAQs
Let’s review some common questions on cooking turkey sausage in the oven:
What temperature should I bake turkey sausage at?
400°F is ideal, producing a nice sear while still cooking through. Reduce to 375°F if browning too quickly.
How long does it take to bake turkey sausage?
Around 15-20 minutes usually does the trick. Always use a meat thermometer to confirm 165°F.
Should I flip the sausages during baking?
Yes, flipping once halfway through prevents one side from over-browning. Use tongs for easy handling.
Can I add other ingredients to the pan while baking?
Definitely! Toss in chopped veggies, potatoes, or other sides for a convenient one-pan meal.
Is baking or pan-frying better?
Baking is healthier, neater, and more hands-off. Pan-frying gives a crispy sear if desired.
The Takeaway
Cooking turkey sausage in the oven is one of the simplest, foolproof cooking methods. With an optimized oven baking process, you can achieve sausage perfection each time. Just a few basic equipment essentials, proper technique, and seasoning creativity are all it takes. In no time, you’ll be whipping up tasty oven-baked turkey sausage for breakfast, lunch, dinner, and everything in between. Ditch the guesswork and embrace oven cooking for your best turkey sausage yet!
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.