Next time you are at the grocery store, take a look at the ingredients on packages of breakfast sausage. As someone who suffers from migraines induced by MSG (monosodium glutamate), I’ve had to be very selective when buying any type of sausage. It can be nearly impossible to find any breakfast sausage (fresh or pre-cooked) that has only “clean” ingredients and no added sugar. The good news is it’s actually quite easy to make paleo breakfast sausage yourself at home. Simply invest in a few key ingredients and you can add homemade, paleo-friendly breakfast sausage to your morning meal rotation as often as you like!
Breakfast Sausage Ingredients
The state of typical store-bought sausage is pretty depressing. It’s genuinely difficult to find anything free of MSG and/or other, less-than-ideal ingredients. Check out some of the most common brands:
Jimmie Dean Premium Pork Regular Sausage: PORK, WATER, CONTAINS 2% OR LESS OF THE FOLLOWING: CORN SYRUP, SALT, SPICES, SUGAR, MONOSODIUM GLUTAMATE, FLAVORINGS.
Johnsonville Original Recipe Breakfast Sausage Links: Pork, water, corn syrup and less than 2% of the following: pork broth with natural flavorings, salt, dextrose, monosodium glutamate, lemon juice powder (corn syrup solids, lemon juice solids, natural flavors), flavorings, BHA, propyl gallate, citric acid, collagen casing.
Bob Evans: Their website does not provide a list of ingredients but show “may contain MSG” under “allergen information”. The Bob Evans “Naturally” brand does not have MSG.
Banquet Brown ‘N Serve, Maple Sausage Links: Pork, Mechanically Separated Turkey, Water, Soy Protein Concentrate, Contains less than 2% of: Salt, Sugar, Dextrose, Flavoring, Maple Flavor (Natural Flavor, Caramel Color, Maple Syrup), Brown Sugar, Maple Sugar, Natural Flavor, Citric Acid, BHA, BHT. CONTAINS: SOY.
If you’re like me and want and NEED to avoid those awful sausage additives, take heart, it’s simple to make your own at home! To make this paleo breakfast sausage all you need is some ground pork (or other ground meat of choice) and some dried spices from your pantry. If you have the time and the ingredients you can always substitute fresh garlic and fresh sage for the dried varieties.
After mixing all the ingredients together, I like to divide the sausage mixture into 8-12 balls of equal size depending on how big you like them. Flatten each sausage ball into a patty and fry in a bit of fat of choice (olive oil, lard, ghee, etc…) To keep them moist before serving I sometimes add a little water into the hot pan to deglaze it at the end of the cooking process.
Another great thing about this sausage recipe is it works great for anyone doing the Whole30 or the 21 Day Sugar Detox.
Paleo Breakfast Sausage Recipe
- 1 tablespoon fat (olive oil, coconut oil, ghee)
- 1 pound ground pork
- 1 teaspoon fennel seeds
- 1 teaspoon dried sage (or 2 teaspoons chopped fresh sage)
- 1 teaspoon onion powder
- 1 teaspoon salt
- ½ teaspoon garlic powder (or one teaspoon chopped fresh garlic)
- ½ teaspoon black pepper - omit for AIP
- ¼ teaspoon red pepper flakes (optional) - omit for AIP
- 1 tablespoon water (optional)
- Combine the pork and all spices in a mixing bowl, mixing until it reaches an even consistency. Don't over mix.
- Form pork mixture into patties (8-12 patties depending on how large you like them).
- Heat a skillet to medium heat with 1 tablespoon of oil of choice.
- Cook the patties for approximately 3-4 minutes per side until browned and cooked through.
- Deglaze the pan at the very end by adding a little water to the hot pan
If you want to make healthy keto coffee you may wish to add a few ingredients:
Buy MCT Oil here
Buy Cacao butter here