Not exactly a health food, sausage is typically heavy in calories, fat, preservatives, and fillers. However, there is good news: for a healthier meal, choose turkey sausage rather than beef or pork sausage.
Krista King, RDN, tells LIVESTRONG that “minimally processed turkey sausage can be a great source of protein at meals.” com. Additionally, she claims that it has less calories and saturated fat than pork sausage. A bun-sized (2. A 6-ounce serving of turkey sausage has 176 calories and 13 grams of fat, compared to 297 calories and 27 grams of fat in a similar serving of pork and beef sausage.
Turkey sausage is a quick, simple, and convenient way to add protein to your breakfast or other dishes because it’s already assembled and seasoned. “Because it’s ground and compact, it cooks quickly and is delicious and lean,” ButcherBox head chef Yankel Polak says. All you need to do is finish cooking the sausage, which can be done by baking it in the oven with the least amount of mess and difficulty.
Looking for a healthier alternative to traditional sausage? Turkey sausage is a delicious and versatile option packed with flavor and lower in fat and calories. Cooking turkey sausage in the oven is a simple and convenient method that ensures even browning and thorough cooking.
In this guide, we’ll walk you through the entire process, from prepping the sausage to achieving perfect results.
Ingredients:
- Turkey sausages
- Olive oil or cooking spray
- Seasonings of your choice (garlic powder, onion powder, paprika, etc.)
Instructions:
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easy cleanup.
- Place the turkey sausages on the baking sheet, ensuring they are evenly spaced.
- Drizzle a bit of olive oil over the sausages or spray them with cooking spray. This helps them brown and prevents sticking.
- Season the sausages with your desired spices and herbs. Get creative! Garlic powder, onion powder, paprika, or dried herbs like thyme or oregano work great with turkey sausage.
- Pop the baking sheet into the preheated oven.
- Bake the sausages for 20-25 minutes, or until cooked through and nicely browned. Use a meat thermometer inserted into the thickest part of the sausages to ensure they reach an internal temperature of 165°F (74°C).
- Once done, remove the sausages from the oven and let them rest for a few minutes before serving.
Tips:
- For extra flavor, broil the sausages for 2-3 minutes after baking. This caramelizes the sausage for a delicious finish.
- Experiment with different seasonings and serving ideas. Enjoy them for breakfast, lunch, or as a topping for pizzas and pastas.
- If adding vegetables to the baking sheet, cut them into even-sized pieces for even cooking.
- Preheating the oven is generally recommended for even cooking and achieving the desired texture and taste. However, if short on time, you can cook the sausage in a non-preheated oven, but the cooking time might be slightly longer.
FAQs:
Q: What temperature should I set the oven to for cooking turkey sausage?
A: Preheat your oven to 375°F (190°C) for even cooking and juicy results.
Q: How do I prepare the turkey sausage for oven cooking?
A: Brush the sausage with a little oil or cooking spray to enhance browning and prevent sticking. Season it with your desired herbs and spices for extra flavor.
Q: How long does it take to cook turkey sausage in the oven?
A: The cooking time varies depending on the thickness and size of the sausages. On average, it takes about 20-25 minutes for fully cooked turkey sausage. Use a meat thermometer to ensure an internal temperature of 165°F (74°C).
Q: Should I flip the turkey sausage while cooking in the oven?
A: Flipping the turkey sausage halfway through the cooking process is recommended for even browning and proper cooking on both sides. Use tongs or a spatula to flip the sausages carefully.
Q: Can I add vegetables or other ingredients to the turkey sausage while it cooks in the oven?
A: Yes! Adding vegetables like bell peppers, onions, or sliced potatoes alongside the turkey sausage can create a delicious one-pan meal. Simply arrange them around the sausages on a baking sheet, drizzle with oil, and season to taste. Ensure the vegetables are cut into even-sized pieces for even cooking.
Q: Can I cook turkey sausage in the oven without preheating?
A: Preheating the oven is generally recommended for even cooking and achieving the desired texture and taste. However, if short on time, you can still cook the sausage in a non-preheated oven, but the cooking time might be slightly longer.
With this guide, you’re ready to cook delicious and healthy turkey sausage in the oven. Experiment with different flavors and enjoy this versatile protein option for breakfast, lunch, or dinner!
How to Serve Your Baked Turkey Sausage
Sausage made from turkey makes a great breakfast side or sandwich filler. But those arent the only two ways to serve it.
“I adore using turkey sausage as the foundation for easy pasta recipes,” Polak says. He suggests baking the sausage whole in sauce to keep them moist, then letting them rest before severing the link. This is a flavorful, easy-to-make dinner that comes together with a little olive oil, garlic, tomatoes, fresh herbs, and my favorite pasta. “.
An additional choice is to spread a layer of chopped red onion and bell pepper on a baking sheet that has been lightly oiled. Coat them with a little cooking oil and balsamic vinegar, season with salt and pepper, and arrange the sausages on top. Bake at the time and temperature specified above.
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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.