These chicken sausages are juicy and herby with a touch of sweetness from maple syrup. They’re made without salt or preservatives, making them perfect for those following a DASH diet or looking to reduce blood pressure. The combination of sage, thyme, and nutmeg gives them that classic breakfast sausage flavor—sodium-free and heart-healthy.

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Table of Contents

Ingredients Needed:

1 pound ground chicken: lean protein, low sodium base.
2 tablespoons pure maple syrup: adds light sweetness.
1 teaspoon dried sage: classic sausage flavor.
½ teaspoon garlic powder: aromatic depth.
½ teaspoon onion powder: savory flavor.
½ teaspoon dried thyme: earthy and mild.
½ teaspoon ground black pepper: gentle spice.
¼ teaspoon nutmeg: subtle warmth.
½ teaspoon smoked paprika (optional): adds smoky richness without salt.
1 tablespoon olive oil: for cooking, heart-healthy fat.

How To Make Low Sodium Chicken Sausage:

Combine Ingredients:
In a large bowl, mix ground chicken, maple syrup, sage, garlic powder, onion powder, thyme, black pepper, nutmeg, and optional paprika. Use your hands for even blending.

Form Patties:
Divide mixture into 12 small balls and flatten into patties. Wet hands slightly to prevent sticking.

Cook the Sausages:
Heat olive oil in a large non-stick pan over medium heat. Cook patties 2–3 minutes per side until golden and cooked through (165°F internal temperature).

Serve Warm:
Transfer to a plate and serve with scrambled eggs, veggies, or whole-grain toast for a complete low sodium breakfast.

Recipe Tips:

Add salt-free seasoning for more depth (like Mrs. Dash or homemade herb mix).
Avoid store-bought chicken sausage—they’re often high in sodium.
These patties freeze well—great for meal prep.
Use lean ground chicken breast for lower fat content.

How to Store & Reheat:

Fridge: Store in airtight container up to 3 days.
Freezer: Freeze cooked patties up to 3 months. Reheat in skillet or microwave until warm.
Reheat Tip: Add a splash of water when reheating to keep them moist.

Nutrition Facts (Approximate per sausage):

Calories: 95
Sodium: 35 mg
Protein: 10 g
Fat: 5 g
Carbs: 2 g
Fibre: 0 g
Sugar: 1 g

FAQs:

Are chicken sausages high in sodium?
Store-bought ones are, but this homemade version is no added salt and heart-healthy.

How can I add flavor to sausage without salt?
Use herbs like sage and thyme, and seasonings like garlic, onion, and smoked paprika.

Can I bake instead of pan-fry?
Yes, bake at 400°F for 12–15 minutes or until fully cooked (165°F inside).

Is ground chicken good for low sodium diets?
Yes, it’s naturally low in sodium and high in lean protein.

Can I freeze low sodium chicken sausage?
Absolutely—freeze cooked or uncooked patties for up to 3 months.

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