What is the Healthiest Type of Sausage? A Complete Guide

Sausages are a beloved staple in many cuisines around the world. From breakfast links to hot dogs at a summer BBQ, their versatility and flavor make them a go-to protein source for many. However, traditional sausages can also be high in fat, sodium and preservatives – which may raise some health concerns when consumed regularly.

So which types of sausage are healthier, and how can you pick the best option when scanning the shelves at the grocery store? In this comprehensive guide, we’ll break down the healthiest sausage varieties and brands, discuss how to shop for better-for-you links, and even provide a recipe to make your own healthy homemade sausage.

How to Choose a Healthier Sausage

When browsing the sausage section, keep these tips in mind to opt for the healthiest variety:

• Check the Ingredients List Look for sausages with a short simple list of recognizable ingredients. Avoid those with excessive preservatives like nitrites or nitrates.

• Opt for Poultry Chicken and turkey sausages tend to be leaner than pork and beef, Make sure the poultry is skinless for maximum leanness,

• Consider the Fat Content: Check the nutrition label and look for less than 5g of saturated fat per 100g.

• Watch the Sodium Levels: Pick sausages with less than 600mg sodium per serving.

• Go Preservative-Free: Choose products without artificial preservatives whenever possible.

• Select Natural Casing: Sausages encased in natural intestine tend to contain fewer additives.

Following these guidelines can help you identify healthier sausages among the sea of links at the supermarket. But which specific brands and varieties shine as better-for-you options? Let’s explore some of the healthiest sausage picks below.

The Healthiest Store-Bought Sausages

1. Al Fresco Chicken Sausages

Al Fresco makes a line of flavorful chicken sausages using premium ingredients like maple syrup and apple. With just 2g fat and 150mg sodium per link, flavors like Apple Maple Chicken Breakfast Sausage are dietitian-approved picks. Their Tennessee Hot Chicken Sausage also impresses with 1.5g saturated fat and 420mg sodium.

2. Aidells Fully Cooked Chicken Sausage

Aidells uses quality poultry and spices to craft their plump and savory chicken apple sausage. A single link contains 2.5g saturated fat and 580mg sodium. For a spicy kick, try varieties like Chicken Southwestern Style or Chicken Chorizo with Pepper Jack Cheese.

3. Bilinski’s Organic Chicken Sausage

Bilinski’s uses organic chicken and vegetables to produce their line of artisanal sausages. With 0.5g saturated fat and 510mg sodium per link, flavors like Apple Ginger Chicken Sausage make nutritious additions to any meal. Those avoiding gluten will appreciate Bilinski’s gluten-free varieties too.

4. Applegate Organics Chicken & Apple Sausage

Applegate Farms’ organic chicken and apple sausage links contain 2.5g saturated fat and 740mg sodium each. While not as low in sodium as some options, Applegate’s clean ingredient list and use of humanely raised poultry earn this brand high marks.

5. Field Roast Plant-Based Italian Sausage

For a vegan sausage packed with protein, Field Roast’s Plant-Based Italian Sausage impresses with 23g of protein from wheat gluten and just 0.5g saturated fat per link. Those avoiding soy will also appreciate that Field Roast’s sausages are soy-free.

6. MorningStar Farms Original Sausage Patties

MorningStar Farms makes a convenient option for anyone seeking a quick vegetarian sausage fix. Their Original Sausage Patties are made with soy protein, mushrooms, and just 1.5g saturated fat each. Warm them up in the microwave for a fast breakfast sandwich.

7. Naked Glory Vegan Breakfast Sausage

Naked Glory crafts their Breakfast Sausage Links with a short list of wholesome, plant-based ingredients like chickpeas and sunflower seeds. Each link contains 0g saturated fat and just 390mg sodium. The savory sage and black pepper seasoning makes this vegan sausage hard to distinguish from pork.

8. Tofurky Plant-Based Chorizo Style Sausage

Tofurky adds smoky paprika and chili pepper to their Plant-Based Chorizo Style Sausage for a flavorful meatless option. With 1g saturated fat and 450mg sodium per link, this sophisticated soy-based sausage makes an easy weeknight dinner when paired with veggies and grains.

9. Beyond Meat Beyond Breakfast Sausage

Beyond Meat churns out juicy, savory sausage from a blend of pea and rice proteins. With 0g saturated fat and 350mg sodium per patty, their Beyond Breakfast Sausage offers the sizzling satisfaction of pork without the grease.

Tips for Cooking Healthy Sausage

Once you’ve selected a quality healthier sausage, use these cooking methods to keep it nutritious:

• Cook thoroughly to 165 ̊F internal temperature to eliminate bacteria. Take the sausage’s temperature with a food thermometer.

• Reduce fat by baking, grilling or broiling instead of frying in oil. This allows excess fat to drain away.

• Blot cooked sausages with a paper towel to absorb extra grease.

• Avoid charring or burning which can form carcinogens.

• Pair with plenty of vegetables like peppers, onions, broccoli, greens, etc.

• Choose whole grains like brown rice, quinoa, or whole wheat buns to add fiber.

• Watch portion sizes, as even healthy sausages are high in protein and calories when consumed in large amounts.

How to Make Your Own Healthy Sausage

For the ultimate in freshness and ingredient control, make your own sausage at home. This allows you to personalize flavors and leanness to suit your taste and dietary needs.

Follow this basic process:

1. Select the Meat

Opt for lean ground chicken, turkey or fish like tilapia or cod. Grass-fed lean ground beef or lamb work too. For vegetarian sausage, use soy protein crumbles.

2. Choose Binders

Eggs, breadcrumbs or oats help bind the sausage.

3. Add Flavorings

Herbs, spices, garlic, onion, apple, lemon, etc infuse sausage with flavor.

4. Mix Thoroughly

Use clean hands to evenly distribute ingredients. Chill mixture before grinding.

5. Grind the Mixture

For proper texture, grind chilled meat mixture through a meat grinder on medium setting.

6. Form into Patties or Links

Shape mixture into patties or stuff into casings if making links.

7. Cook Sausages

Cook to 165 ̊F internal temperature. Then store cooked sausages in the refrigerator for 5-7 days or freezer for 2-3 months.

Here is a sample recipe for easy Homemade Chicken Apple Sausage:

Ingredients:

• 1⁄4 cup apple juice concentrate
• 1 lb ground chicken (99% lean)
• 1 apple, grated
• 2 tbsp breadcrumbs
• 1 egg
• 1⁄4 tsp dried sage
• 1⁄4 tsp salt
• 1⁄4 tsp black pepper

Instructions:

1. In a small saucepan, simmer apple juice concentrate until reduced by half, about 5 minutes. Let cool.

2. In a large bowl, mix together ground chicken, apple, breadcrumbs, egg and seasonings until thoroughly combined.

3. Pour in reduced apple juice concentrate. Mix again until uniform in texture.

4. Form into patties or links and cook through to 165 ̊F internal temperature.

Making your own healthy sausage isn’t difficult, and allows complete control over the quality of ingredients. For best results, opt for lean meats, natural flavorings and minimal added fat.

The Bottom Line on Healthy Sausage

While fresh sausage made at home is often the most nutritious option, store-bought varieties using quality lean meats, minimal additives and natural casings can also fit into a healthy diet when consumed in moderation.

Look for sausages with less than 5g saturated fat and 600mg sodium per serving for a better-for-you choice. Organic chicken, turkey and plant-based sausages tend to be lighter and lower in sodium than traditional pork links.

With so many delicious options for healthy sausage these days, there’s no need to shy away from these savory links completely. Just be mindful of labels, ingredients and cooking methods to optimize nutrition in every bite. Used as part of an overall balanced diet, healthier sausages can add flavorful protein to breakfast, lunch, dinner and everywhere in between.