Healthy Sausage

Recipe & More Here:

Today I do the impossible! I show you how to make Healthy Sausage! Now by healthy sausage, I mean it tastes like sausage and it has the same texture as sausage. It is however made from Textured Vegetable Protein instead of pork and the other random things you find in unhealthy sausage.

My healthy sausage patties are 158 calories each. They have 9 Grams of Fiber (50% requirements), 14 Grams of Protein (30% requirements) and only 3 Grams of Fat (.05% requirements). Your average unhealthy sausage patty is 230 Calories with 198 of those Calories coming from Fat! My sausages are even healthier than normal veggie patties!!!

Recipe for Healthy Sausage

Add 1/2 Cup of Textured Vegetable Protein with 1/2 Cup of Hot Water and let sit for 5 minutes after stirring.

Combine the following in a bowl and stir:

1/4 Cup Wheat Bran
1/2 Cup Whole Wheat Flour
1 TB Nutritional Yeast
1 TB Milled Flax Seed
1 tsp Garlic Powder
1/2 tsp Fennel Seeds (More for Heat)
1/2 tsp Pepper
1/2 tsp Cayenne Pepper (More for Heat)

Combine the Following in a separate bowl and stir:

1/4 Cup Warm Water
1/2 tsp Liquid Smoke
3 TB Liquid Aminos, Tamari or Soy Sauce
1 tsp Vermont Sugar Free Syrup or Normal Maple Syrup
1/4 tsp Molasses

After everything above is mixed together (Makes 4 Big Patties), fry each patty on 60% for 2 to 3 minutes per side.


  1. You are insulting vegans I hope you realize that. I have no whole wheat flour and I have no wheat bran I have no reason to keep them in my home. So I will Blitz up some oats and make the equivalent amount of the wheat bran and the flour in oat flour. I don’t put fennel seed in breakfast sausage either. I’m actually also out of fennel seed I have 900 spices and herbs and no fennel seed.

  2. No such allergy exists for MSG. My mother was always allergic to MSG and she broke her hip a year ago. I cook with MSG and gave her meals with MSG in all three pots and she never had any sort of a reaction. For decades there has been no study to prove any links between MSG and allergies or intolerances. For my money Chinese food is no longer as tasty as it used to be when it contained MSG. MSG is found in nearly every food that we eat naturally and can easily be used to replace 3/4 of your salt in a recipe. Soy sauce and tamari do not have MSG. Elizabeth md-phd specialized nutrition science and vegan

  3. Fascinating! Something that you may find interesting as an add-in is urad dal, a musky, chewy little black bean which, in combination with this, can mimic some of the irregular gristly texture of sausage.

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