Breakfast sausage patties

Breakfast sausage patties

Reduced carb breakfasts don’t have to be limited to just smoothies and smoothie bowls.

These little patties may just revolutionise your breakfast routine.

They’re great batch prepared and frozen for when you need them, and cook them the night before to make your breakfast time even quicker!


This is one of the many recipes I created when I followed the 90 Day Plan by The Body Coach. Simply use your plans ingredient amounts instead of those shown in the recipe. There are 220 Create Your Own (CYO) friendly recipes in my app and on this website.

Ingredients for 1 serving

176 g extra lean beef mince
46 g onions, diced
1 tsp dried sage
6 g olive oil
116 g mushrooms, sliced
39 g cheddar cheese, grated
149 g spinach
48 ml sweet chilli sauce
0.5 grated apple
salt and pepper

Method

  • Take a mixing bowl and add the mince, diced onion, optional grated apple, dried sage and season with salt and pepper.
  • Give the mince a good mix until all the ingredients are well incorporated.
  • Using wet hands shape the mixture into patties, 2 or 3 but don’t make them too thick as they will take longer to cook.
  • Put a frying pan on a medium heat and wilt the spinach. ¬†Once wilted, put the spinach to one side, give the pan a wipe to remove any left over liquid.
  • Add the oil to the pan and when it’s hot add the patties.
  • Half way through cooking add the sliced mushrooms to the pan and add a little sprinkling of salt to release a little of their natural liquid (saves you adding more oil).
  • The patties are cooked when they are firm to the touch and at this point top them with the grated cheese and cover them for a minute with a lid to melt the cheese.
  • Plate up by placing the mushrooms on the wilted spinach, arrange the patties and add the sweet chilli to the side for dipping.

Recipe Notes

  • Make sure your mince is extra lean, less than 5% of fat per 100g.
  • These are also lovely if made using turkey breast mince.
  • To give you a juicier pattie add half a grated apple to your mince mixture and reduce your sweet chilli sauce by half of the amount shown so as not to affect the macros.
  • Adding a little salt to the mushrooms will eliminate the need to add any more oil to the pan as the salt will draw out the mushrooms natural juices.
  • Wetting your hands before forming your patties will stop the mince sticking to them.
  • The thicker the burger pattie, the longer it will take to cook!
  • For those on 2018 BC plans, sweet chilli sauce is a swap for other side sauces provided you choose one with equivalent macros.

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