What's a good substitute for breakfast sausage?

January 4, 2026 •

3 min read

According to the USDA, Americans consume approximately 17 pounds of pork per person each year, with breakfast sausage being a popular choice. For those looking for what's a good substitute for breakfast sausage, whether for health, dietary restrictions, or taste preferences, a wide range of options exist.

Quick Summary

This guide explores a comprehensive list of high-protein and delicious alternatives to traditional breakfast sausage. It covers lean meat options like turkey and chicken, plant-based choices such as tofu and lentils, and homemade seasoning blends for ground meats.

Key Points

Lean Meat Options: Ground turkey or chicken offer a healthier, lower-fat alternative that can be seasoned with classic breakfast spices.
Plant-Based Alternatives: Tofu and tempeh provide high-protein, meat-free options that can be crumbled or formed into patties.
Hearty Vegan Patties: Lentils and black beans mixed with oats and nuts can create satisfying, high-fiber breakfast patties.
Convenient Commercial Products: For ease, many brands produce realistic vegan sausages, including Beyond and Impossible brands.
Homemade Seasoning: A custom blend of sage, thyme, and spices can be added to any ground meat or protein base to recreate the signature flavor.
Other Options: Consider Canadian bacon, ham, or savory mushrooms as quicker, less traditional substitutes.

Lean Meat Substitutes for a Healthier Breakfast

If your primary goal is a healthier, less fatty breakfast, switching to leaner ground meats is a great start. These can be seasoned with classic breakfast sausage herbs like sage, thyme, and fennel to replicate the traditional flavor profile without the high fat content of pork.

Ground Turkey or Chicken

Ground turkey or chicken breast is an excellent low-fat alternative. When seasoned properly, these can be formed into patties or cooked as crumbles. A common seasoning mix includes sage, thyme, marjoram, ground pepper, and a pinch of brown sugar or maple syrup for sweetness. The result is a flavorful, high-protein component for a breakfast sandwich, scramble, or alongside eggs.

Ground Beef

For those who prefer a red meat option, lean ground beef can also be spiced to create a flavorful sausage-like patty or crumble. It offers a different texture and richness compared to poultry. Season with onion powder, garlic powder, sage, and red pepper flakes for a savory alternative.

Plant-Based Alternatives for Vegan and Vegetarian Diets

With the rise in plant-based eating, many creative and delicious alternatives have emerged. These options often provide high fiber and protein while being completely animal-product-free.

Tofu and Tempeh

Firm or extra-firm tofu can be crumbled and seasoned to create a texture similar to sausage crumbles, perfect for a breakfast scramble or hash. Tempeh, made from fermented soybeans, can be processed into a mixture for sausage patties with a distinct, firm texture. Recipes often include maple syrup, smoked paprika, and sage to mimic the signature taste.

Lentil and Bean Patties

Cooked lentils or black beans can be mashed and combined with oats, nuts, and spices to form hearty, fibrous patties. Recipes might include pecans, walnuts, or oats as a binder, along with spices like sage, fennel, and maple syrup for a savory-sweet flavor profile.

Commercial Vegan Sausages

For convenience, many brands now offer high-quality vegan breakfast sausages. Brands like Beyond Sausage, Impossible, and Field Roast provide plant-based links and patties that closely mimic the taste and texture of traditional sausage.

Comparison of Breakfast Sausage Substitutes


Substitute Type	Key Ingredient(s)	Best for...	Pros	Cons
Lean Ground Meat	Turkey, Chicken, Beef	Healthier, high-protein breakfast	Lower fat, easy to season, mimics traditional taste	Still a meat product, requires seasoning
Tofu/Tempeh	Tofu, Tempeh, Oat Flour	Vegan, high-protein, versatile	High fiber, readily absorbs flavors, good texture	Requires flavor customization, might not perfectly mimic sausage
Lentil/Bean Patties	Lentils, Beans, Oats	Vegan, gluten-free, high fiber	Very healthy, satisfying, customizable	Texture is not meat-like, requires more prep time
Commercial Vegan	TVP, Wheat Gluten	Convenience, realistic flavor	Ready-to-cook, familiar taste/texture, widely available	Can be highly processed, expensive
Other Options	Mushroom, Soyrizo	Flavor variety, non-traditional	Unique flavor profiles, easy to incorporate into recipes	Taste can be very different from sausage

Creative and Easy Substitutes

Beyond the primary alternatives, other ingredients and techniques can stand in for sausage. For example, savory mushroom dishes can offer a meaty texture, or spiced potatoes can serve as a flavorful side. Canadian bacon or ham also work well for a quick, meaty addition to a breakfast plate.

Making Your Own Seasoning Blend

If you have ground meat but are missing the pre-made sausage seasoning, you can create your own. Combine dried sage, thyme, black pepper, and a touch of nutmeg for a classic flavor. Adding a little maple syrup or brown sugar gives it that signature breakfast sausage sweetness.

Incorporating Seasoning into Other Dishes

The savory, herby flavor of breakfast sausage can be added to other dishes without using the meat itself. Consider adding a homemade seasoning blend to scrambled eggs, tofu scrambles, or even a breakfast hash to get the desired flavor.

Conclusion: Finding the Right Alternative for You

There are numerous options for what's a good substitute for breakfast sausage, catering to a wide range of dietary needs and flavor preferences. Whether you're seeking a healthier meal, a plant-based alternative, or simply want to try something new, experimenting with lean meats, vegetable proteins, and homemade seasonings can lead to delicious discoveries. From flavorful ground turkey patties to hearty lentil crumbles, a satisfying breakfast is well within reach without traditional pork sausage.

Frequently Asked Questions

For a lower-fat option, use lean ground turkey, chicken, or lean ground beef. You can season these with classic sausage spices like sage, thyme, and pepper.

Excellent vegan substitutes include crumbled tofu, seasoned tempeh patties, or lentil-based patties. Many commercial brands like Beyond Sausage also offer ready-to-cook plant-based links and patties.

A common homemade seasoning blend includes sage, thyme, black pepper, and a small amount of sweet element like maple syrup or brown sugar. Some people also add paprika, fennel, or red pepper flakes for extra flavor.

It depends on the product. While they are meat-free, many commercial vegan sausages are highly processed and may contain high levels of sodium. Homemade plant-based or lean meat versions are often healthier.

Soyrizo is a plant-based chorizo alternative made from textured soy protein. While it has a different, spicier flavor profile, it works well as a crumble in breakfast burritos or scrambles instead of sausage.

Yes, lean ground beef can be used. Mix it with traditional breakfast sausage spices like sage, onion powder, and red pepper flakes to mimic the flavor.

For a quick alternative, Canadian bacon or slices of ham can be used. These require minimal preparation and can be cooked alongside eggs or in sandwiches.

To make a homemade vegan sausage patty, mash cooked lentils or black beans with rolled oats, spices (like sage and fennel), and a binder. Form into patties and fry or bake until golden brown.