Low Iodine Whole30 Chicken Apple Breakfast Sausage
Breakfast sausage is one of those morning staples that can be surprisingly tricky to navigate when you're watching iodine intake ā commercial versions often contain iodized salt, dairy fillers, or additives that make label-reading a chore. This homemade version puts you fully in control, using plain salt and clean, whole-food ingredients so you know exactly what's going into every bite. Ground chicken gets mixed with freshly grated apple, warm spices like cinnamon and nutmeg, and fragrant herbs for a patty that's savory, subtly sweet, and genuinely satisfying. The technique here is what makes these patties shine. Squeezing the moisture out of the grated apple before mixing ensures the patties brown properly in the skillet rather than steaming through ā you get that deep golden crust that makes breakfast feel like a real event. A short chill in the fridge before cooking helps them hold their shape, and avocado oil gives you a clean, high-heat sear without any dairy or iodine concerns. Whether you're meal-prepping for the week or cooking a fresh batch on a slow morning, these come together with minimal fuss and maximum flavor.
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Learn more āIngredients
4 servings
- 1 lb ground chicken
- Ā½ cup apple, peeled and finely grated (about 1 small apple)
- 2 tsp fresh sage, finely chopped
- 1 tsp fresh thyme leaves
- Ā½ tsp garlic powder
- Ā½ tsp onion powder
- Ā½ tsp ground black pepper
- Ā¼ tsp ground cinnamon
- Ā¼ tsp ground nutmeg
- Ā¼ tsp red pepper flakes (optional)
- Ā¾ tsp salt
- 1 tbsp avocado oil
Instructions
- 1
Grate the apple on the fine holes of a box grater, then squeeze the grated apple firmly in a clean kitchen towel or several layers of paper towel until most of the liquid is removed ā the apple should feel nearly dry. This keeps the patties from steaming instead of browning.
- 2
Combine the ground chicken, squeezed apple, sage, thyme, garlic powder, onion powder, black pepper, cinnamon, nutmeg, red pepper flakes (if using), and salt in a large mixing bowl. Mix with your hands until the seasonings are evenly distributed, about 30 seconds ā do not overwork the mixture.
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