What's the Lowest Calorie Breakfast Meat?

December 11, 2025 •

4 min read

Two pan-fried slices of turkey bacon contain roughly half the calories and fat of traditional pork bacon. If you're asking what's the lowest calorie breakfast meat, comparing lean poultry and pork options is the first step toward a healthier morning meal and better weight management.

Quick Summary

A comprehensive guide comparing lean poultry choices like turkey bacon and chicken sausage with lean pork options such as Canadian bacon to help you find the lowest calorie breakfast meat for a nutritious start.

Key Points

Lean Chicken Sausage: Offers as few as 80 calories per serving (2 links) with 13g of protein, making it the top contender for the lowest calorie breakfast meat.
Canadian Bacon: A lean pork loin cut with 60-80 calories per 2-3 slices and 10-12g protein, providing a satisfying, lower-fat alternative to traditional bacon.
Turkey Bacon: A popular choice for a low-calorie alternative to pork bacon, providing 80 calories and 12g of protein per 2 slices, though often higher in sodium.
DIY Lean Sausage: Making your own sausage patties with lean ground turkey or chicken allows for complete control over calories, fat, and sodium, as shown in homemade recipes.
Cooking Method: Healthy cooking methods like grilling, broiling, or using non-stick spray are crucial for keeping calories low and avoiding excess added fats.
Read Labels: Always check product labels, as nutritional information, especially sodium, can vary significantly between brands, even for the 'same' type of meat.

Lean Poultry Options: A Lighter Start

When it comes to cutting calories, switching from traditional pork products to lean poultry is one of the most effective strategies. Turkey and chicken offer excellent alternatives, providing high-quality protein with significantly less fat and fewer calories. However, understanding the processing and additives is key to making the best choice.

Turkey Bacon vs. Pork Bacon

For many, turkey bacon is the most recognizable low-calorie swap. Unlike traditional bacon from a pig's fatty belly, turkey bacon is made from finely chopped or ground turkey, which is then seasoned, smoked, and pressed into strips. This process results in a product that is generally much leaner and lower in calories.

According to nutritional data, two pan-fried slices of turkey bacon contain approximately 80 calories and 3g of fat, compared to 140 calories and 14g of fat in a similar serving of pork bacon. While a compelling choice for calorie counters, it's worth noting that some turkey bacon brands may have higher sodium levels due to the curing and seasoning process. Always check the nutrition label to find lower-sodium versions. For texture, turkey bacon tends to be chewier than pork bacon but can be cooked to a pleasing crispiness.

The Versatility of Chicken Sausage

Chicken sausage is another phenomenal low-calorie breakfast meat, especially when made from lean ground chicken breast. Pre-made, low-fat chicken breakfast links can have as few as 80 calories for two links. Beyond pre-made links, you can make your own patties or crumbles with ground chicken and a blend of herbs and spices. This DIY approach gives you complete control over the ingredients, allowing you to create low-sodium, low-fat sausage packed with flavor. Homemade turkey sausage crumbles, for example, use lean ground turkey with spices like sage, thyme, and paprika for a savory, low-fat option.

Reasons to choose chicken or turkey sausage:

Higher protein-to-fat ratio than traditional sausages.
Versatile in recipes like scrambles, omelets, and casseroles.
Can be made at home to control sodium and preservatives.
Readily available in a variety of flavors, including apple and sage.

Lean Pork Alternatives: Not All Pork is Created Equal

For those who prefer pork but want a leaner option, Canadian bacon is the clear winner. Unlike regular bacon, which comes from fatty pork belly, Canadian bacon is a lean cut from the pork loin. This makes it a great source of protein with a fraction of the calories and fat.

Canadian Bacon: The Lean Pork Contender

As a processed meat, Canadian bacon should still be consumed in moderation, but its nutritional profile is far superior to traditional breakfast sausage or bacon. A typical serving of Canadian bacon (2-3 slices) contains just 60-80 calories and around 2-3g of total fat, while delivering 10-12g of protein. Its lower fat content also makes it a heart-friendly option. Because it's pre-cooked, Canadian bacon only needs to be lightly pan-fried to warm it through and brown the edges, making it a quick and easy breakfast addition.

Best ways to enjoy Canadian bacon:

Breakfast Sandwiches: Pair with a whole-grain English muffin, egg, and a slice of avocado.
Pizza Topping: A classic choice for a protein boost.
Egg Dishes: Diced and added to scrambles, frittatas, or omelets.

Cooking Methods Matter

Regardless of which meat you choose, how you prepare it can make or break its low-calorie status. Frying meats in excessive oil or butter can add unnecessary calories. To keep your meal light and healthy, consider these cooking methods:

Grilling or Broiling: Excellent for cooking sausage links or patties without added fats.
Pan-Frying with a Non-Stick Spray: Use a non-stick pan and a light spritz of cooking spray instead of oil.
Baking: Cooking sausage patties on a parchment-lined baking sheet is a great option for meal prepping large batches, like the herb-crusted lean turkey patties recipe.

Comprehensive Nutritional Comparison


Breakfast Meat	Serving Size	Calories (approx.)	Total Fat (approx.)	Protein (approx.)
Lean Chicken Sausage	2 links (68g)	80	2.5g	13g
Canadian Bacon	2-3 slices	60-80	2-3g	10-12g
Turkey Bacon	2 slices	80	3g	12g
Lean Ground Turkey (DIY)	3 oz. (85g)	113	~3g	~18g
Pork Bacon	2 slices	140	14g	4g
Pork Sausage Link	2 links (68g)	140	10g	12g

Note: Nutritional information can vary significantly by brand and preparation. Always check the label. For more detailed insights into Canadian bacon, you can explore resources like the Red Field Ranch blog for a deeper understanding of its nutritional facts and benefits.

Conclusion: Which Meat is Right for You?

The lowest calorie breakfast meat depends on your taste and dietary goals. For those seeking the lowest calories overall, pre-made lean chicken sausage links or homemade sausage patties from lean ground turkey are excellent choices. Both offer a high protein-to-calorie ratio, keeping you full and satisfied. Canadian bacon is a close competitor, especially for those who prefer pork, but pay attention to sodium levels.

The key to a healthy breakfast is moderation and mindful preparation. By opting for leaner meats and healthier cooking methods, you can enjoy a delicious, protein-packed breakfast without sabotaging your health goals. Remember to pair your meat with nutrient-dense additions like eggs, vegetables, and whole grains for a well-rounded and satisfying start to your day.

Frequently Asked Questions

Turkey bacon is generally considered healthier than traditional pork bacon as it contains fewer calories and less fat per serving. However, it often has a higher sodium content, so it should still be consumed in moderation.

Yes, making your own breakfast meat with lean ground poultry (like turkey or chicken) is a great way to control calories, fat, and sodium. You can season it with herbs like sage, thyme, and paprika for delicious homemade patties.

Canadian bacon is a very lean cut from the pork loin, offering significantly less fat and fewer calories than traditional bacon, while being high in protein. A typical serving provides 60-80 calories and 10-12g of protein.

Lean chicken sausage is an excellent, low-calorie breakfast meat. Pre-made chicken breakfast links can be found with as few as 80 calories for two links, and they provide a great source of protein.

Most turkey bacon is lower in calories than pork bacon, but nutritional content can vary by brand. Some brands may add more salt or other additives, so it's always best to check the specific nutrition label before purchasing.

Plant-based alternatives include options like tofu scrambles, lentils, or beans, which are high in protein and fiber while being low in calories. Tofu is particularly versatile and can be seasoned to resemble sausage.

Yes, the cooking method significantly impacts the final calorie count. Frying in oil or butter adds extra calories and fat. Opting for leaner cooking methods like baking, grilling, or using a non-stick pan with cooking spray is best for a low-calorie meal.