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You can love turkey sausage without loving the sodium, additives and preservatives usually found in store-bought versions. How? Make your own sausage patties with this lower-sodium recipe! Pair each patty with a whole-grain English muffin and tomato slices for a complete breakfast. To save time in the morning, prep sausage patties and freeze until you’re ready to serve.

Active time: 8 minutes Total time: 30 minutes

Egg & Turkey Sausage Breakfast Sandwich

Ingredients

• 2 tsp olive oil
• 1 small onion, finely diced
• 1 garlic clove, minced
• 2 tsp fennel seed
• 1 lb (450g) 99% lean ground turkey
• 1/2 tsp salt, divided
• 1/2 tsp pepper, divided
• 1 tsp oregano
• 1 tbsp red wine vinegar
• Cooking spray
• 6 eggs
• 6 whole-grain English muffins
• 3 small tomatoes, sliced

Directions

Heat a nonstick skillet over medium-low heat. Add olive oil, onion and garlic. Stir frequently until onion is soft and translucent, about 5 min. Add fennel seeds, and stir for another min. Allow mixture to cool and transfer to a mixing bowl.

Add ground turkey, ¼ tsp salt, ¼ tsp pepper, oregano and red wine vinegar to the onion mixture. Using a fork or fingers, mix the ingredients until well combined. Form the meat mixture into six patties.

Heat a nonstick skillet over medium-low heat, and spray the surface with cooking spray. Cook in batches of 2 or 3 patties for about 5 minutes on each side until meat forms a brown crust, or until the sausage reaches an internal temperature of 165°F. Transfer patties to a separate plate.

Crack the eggs into the same skillet, spacing at least 1 inch (2.54cm) apart, and cook over moderate heat until the whites begin to set, about 3 minutes. Gently flip each egg and cook until the whites are just set and the yolks are still runny, about 2 minutes. Transfer one egg to top each patty and season with salt and pepper. Do this in batches.

Toast English muffin, and assemble sandwich with the sausage patty, fried egg and sliced tomatoes.

MAKE-AHEAD TIP: If you want to freeze these turkey sausage patties for a later meal, place a square of parchment paper between each patty to keep them from sticking together. Then, place them in a ziplock bag and freeze.

Serves: 6 |  Serving Size: 1 patty (about 100 grams each) + 1 egg + 1 English muffin + 1/2 small tomato

Nutrition (per serving): Calories: 309; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 246mg; Sodium: 526mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 3g; Protein: 29g

Nutrition Bonus: Potassium: 417mg; Iron: 16%; Vitamin C: 13%; Calcium: 13% 

Originally published October 13, 2016; Updated February 2026

The post Egg & Turkey Sausage Breakfast Sandwich appeared first on MyFitnessPal Blog.

Frozen pineapple is a great fruit for smoothies, making the mixture thick and delicious. Adding turmeric and black pepper makes it an anti-inflammatory superfood that helps to protect brain health. (1, 2) A pineapple turmeric smoothie bowl is a breakfast that seems like a bowl of ice cream, but it packs enough protein and fiber to keep you full for hours.

Try this smoothie bowl with collagen powder in place of the protein powder. Collagen has been shown to improve joint pain and joint function when taken along with exercise. (3)

Active time: 10 minutes Total time: 10 minutes

Pineapple Turmeric Smoothie Bowl

Ingredients

• 1 5.3-oz. container (143g) nonfat plain Greek Yogurt
• 1 medium banana
• 1 cup (165g) frozen pineapple chunks
• 1/2 tsp turmeric
• 1/8 tsp ground black pepper
• 2 tbsp chia seeds
• 2 scoops whey protein powder
• 1 cup ice cubes
• 1 1/2 cups unsweetened soy milk
• 1 cup (150g) fresh raspberries, for garnish

Directions

Place all ingredients into a high powered blender and blend until smooth.

Pour 1 cup of the smoothie into each bowl, then top each with 1/2 cup raspberries.

Serves: 2 | Serving Size: 1 cup smoothie with 1/2 cup raspberries

Nutrition (per serving): Calories: 339; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 4g; Cholesterol: 7mg; Sodium: 112mg; Carbohydrate: 46g; Dietary Fiber: 12g; Sugar: 24g; Protein: 27g

Nutrition Bonus: Calcium: 25%; Iron: 15%; Potassium: 749 mg; Vitamin C: 107%

Originally published February 2, 2021; Updated February 2026

The post Pineapple Turmeric Smoothie Bowl appeared first on MyFitnessPal Blog.

These hearty pancakes combine oats and white whole-wheat flour for 100% whole-grain goodness. They cook up fluffy, yet somehow maintain a beguiling creamy texture inside. A little shredded apple goes into the batter for sweetness, but the majority of the apple is cooked down for the sweet, fruity topping.

 We serve these pancakes with ¼ cup plain 0% Greek yogurt as additional topping to get this breakfast up to 19g of protein. Which should help keep you full for hours. These pancakes are sweet enough and shouldn’t need syrup if you want to start your day off with a balanced meal.

Active time: 33 minutes Total time: 33 minutes

Whole-Grain Cinnamon-Apple Pancakes

Ingredients

• 2 medium gala or Honeycrisp apples, peeled and cored
• 2 tbsp unsalted butter
• 2 tbsp maple syrup
• 1 1/4 tsp ground cinnamon, divided
• 3/4 cup (90g) white whole-wheat flour
• 2/3 cup (60g) quick-cooking oats
• 2 tsp baking powder
• 2 tsp sugar
• 1/4 tsp salt
• 1/4 tsp baking soda
• 2 cup (235g) plain 0% Greek yogurt, divided 
• 1 tsp vanilla extract
• 1 large egg

Directions

Cut one apple in half; shred half of the apple and set aside. Dice remaining 1 1/2 apples. In a small saucepan over medium heat, melt butter. Stir in diced apple and 1/4 cup (59ml) water; cover and cook until the apple is tender, 10–12 minutes. Stir in maple syrup and 1/4 tsp cinnamon.

Meanwhile, in a large bowl, stir together flour, oats, baking powder, sugar, salt, baking soda and the remaining 1 tsp cinnamon. In a medium bowl, whisk together yogurt, remaining 1/2 cup (118ml) water, vanilla and egg. Add yogurt mixture and shredded apple to flour mixture; stir until just combined.

Heat a large non-stick griddle or non-stick skillet over medium heat. Spoon a scant 1/4 cup batter per pancake onto a hot griddle. Cook until tops are dotted with bubbles and edges look cooked, 3–4 minutes. Turn and cook 2–3 minutes on the other side, or until cooked through. Top pancakes with ¼ cup Greek yogurt and apple mixture.

Serves: 4 | Serving Size: 3 pancakes, topped with ¼ cup Greek yogurt and ¼ cup apple topping

Nutrition (per serving): Calories: 357; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 73mg; Sodium: 532mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 21g; Protein 19g

Nutrition Bonus: Potassium: 442mg; Iron: 11%; Calcium: 31%

Originally published November 2020; Updated February 2026

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The post Whole-Grain Cinnamon-Apple Pancakes appeared first on MyFitnessPal Blog.