Looking to elevate your lunch with something quick and full of flavor? This chicken sausage lunch recipe is loaded with protein and perfectly seasoned, making it a versatile addition to sandwiches, wraps, salads, or pasta. In just 25 minutes, you can whip up this easy recipe and create a tasty meal in a hurry.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Calories: 250 per serving
Table of Contents
Benefits of Making Chicken Sausage for Lunch
Making chicken sausage at home is a healthier and tastier option than store-bought versions, which can be high in preservatives. By preparing it yourself, you control the ingredients and seasonings, creating a fresh, high-protein, low-fat choice that’s satisfying and versatile.
Ingredients List for Chicken Sausage Lunch Recipe
| Ingredient | Quantity |
|---|---|
| Ground chicken | 1 lb |
| Garlic powder | 1/2 tsp |
| Smoked paprika | 1/2 tsp |
| Italian seasoning | 1 tsp |
| Red pepper flakes (optional) | 1/4 tsp |
| Salt | 1/2 tsp |
| Black pepper | 1/4 tsp |
| Olive oil (for frying) | 1 tbsp |
| Fresh parsley (chopped, optional) | 1 tbsp |
Essential Kitchen Tools
- Mixing bowl
- Measuring spoons
- Large skillet or grill pan
- Spatula
- Tongs
Step-by-Step Instructions for Making Chicken Sausage
- Prepare the Sausage Mixture
In a mixing bowl, combine ground chicken with garlic powder, smoked paprika, Italian seasoning, red pepper flakes (if desired), salt, and black pepper. Mix until evenly blended.
- Form the Sausages
Divide the mixture into four equal parts, shaping each into a sausage link or patty based on your preference.
- Cook the Sausages
Heat olive oil in a large skillet over medium heat. Add the sausages and cook for 6–8 minutes on each side until browned and the internal temperature reaches 165°F (74°C).
- Serve and Garnish
Place the cooked sausages on a plate, garnish with fresh parsley if desired, and serve in wraps, on sandwiches, or with your favorite sides.
Tips for the Best Chicken Sausage
- Don’t Overmix: Avoid overmixing to maintain a tender texture.
- Use Fresh Herbs: Fresh basil or rosemary adds extra flavor.
- Cook at Medium Heat: Medium heat ensures even cooking and prevents burning.
Suggested Sides and Serving Ideas
- Whole Grain Wrap: Slice the sausage and wrap with fresh veggies and mustard or mayo.
- Roasted Veggies: Serve with roasted sweet potatoes, bell peppers, and zucchini for a balanced meal.
- Pasta Bowl: Add sliced chicken sausage to pasta with olive oil and sautéed veggies for a satisfying lunch.
Storage and Reheating Tips
- Storage: Keep leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze for up to 2 months, and thaw overnight in the fridge.
- Reheating: Warm in a skillet over medium heat or microwave for 1–2 minutes.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 250 |
| Protein | 22g |
| Fat | 15g |
| Carbohydrates | 2g |
| Fiber | 0g |
Frequently Asked Questions
Q1: Can I use ground turkey instead of chicken?
Yes, ground turkey can be used with the same seasonings.
Q2: Can I bake the sausages instead of frying?
Yes, bake at 400°F (200°C) for 20–25 minutes, until the internal temperature reaches 165°F.
Q3: What can I use if I don’t have Italian seasoning?
Mix dried basil, oregano, and thyme as a substitute.
Q4: How do I keep the sausages moist?
Using ground chicken with a bit of fat (like 93% lean) keeps them juicy, and avoiding overcooking prevents dryness.
Q5: Can I add cheese or extra herbs?
Absolutely! Adding grated Parmesan or fresh basil enhances flavor and gives it a unique twist.
Conclusion
This chicken sausage lunch recipe is a quick, tasty way to bring fresh flavors to your meal. With minimal prep and endless serving options, it’s ideal for anyone wanting to spice up their lunch routine. Give it a try and enjoy the homemade taste of chicken sausage today!