Meat and cheese are staples of any Italian meal. From the first course to the cheese board, Italian cuisine focuses on using lean meats and cheeses to build a variety of flavors. For many Italian cooks, the key to Italian sausage is making sure that the sausage is not over-seasoned, and that the sausage is well-balanced so that it does not overpower the other flavors of a dish.

If you are a meat lover, you must have tasted Italian sausage at least once in your life. Italian sausages are the cheapest and most popular type of sausage sold in the United States and worldwide. This food is widely consumed in many different countries of the world. However, what many people don’t know is that this type of sausage may contain excessive salt and sugar, which is why the consumption of low-salt and low-sugar versions of this food is more popular today.

I always hear people say they are trying to eat healthier. But when you ask them what types of foods they are eating, they can’t answer. Most people have a vague idea of what’s good for them. But they are out of the loop when it comes to what’s actually good for them and when it comes to knowing about healthier foods, they tend to lean towards the wrong side.. Read more about low sodium italian sausage recipes and let us know what you think.

Breakfast is lacking something for me without sausage; after all, it’s hard enough not to have bacon, right? So all I had to do was make a low-sodium Italian sausage from scratch to go with my eggs and toast. By removing the salt from sausage, it becomes considerably more heart-healthy. It also reduces saturated fat by more than half when compared to a recipe using healthier meat. It may also be less expensive and devoid of preservatives than store-bought alternatives.


Total Sodium 232 mg – Sodium per Serving 29 mg – Calories per Serving 119

Scrambled eggs with sausage patties


The greatest thing about creating your own sausage is that you may choose components that suit your preferences and health needs. It’s enough to spoil your morning when store-bought sausage has almost 400 mg of salt per 2 oz. patty. To compensate for the decreased salt, use a little more spicy peppers and fresh ground fennel than normal. And when the fennel and green spices are freshly ground, the flavor hits your taste receptors like a ton of bricks!


You have full control over the ingredients you use when you make your own low sodium sausage. One of the main reasons salt has traditionally been utilized in sausage production is because of its storing value. Fortunately, this criterion isn’t as stringent these days. Sausage can now be preserved indefinitely by freezing or refrigerating it, and the salt in most recipes is used to (overly?) improve the taste.

You may not like it, but there is no such thing as a fat-free sausage. If even this is too much for you, you should probably avoid it entirely. While pork is often used in the preparation of handmade Italian sausage, it is not required. If you want, you may also use ground turkey. Simply coat the skillet beforehand with cooking spray since turkey has such a low fat content that it will cling to the pan if not.

You may use it crumbled in the ubiquitous sausage gravy in addition to creating breakfast patties. Mix in another pound of ground chicken or turkey and shape into meatballs for Italian sausage meatballs with spaghetti. Cook until crumbly, then spread over a low-sodium pizza prepared from scratch. Use where a pre-made processed sausage would normally be used.


Use a mason jar lid to create a perfect sausage patty. When the lid rim is level with the meat, it contains approximately 1.5 oz. Simply smush it in until it’s level with the rim, then pull the lid’s center out from the rear. Perfect in appearance and size for cooking!

  • 1629419963_378_Low-Sodium-Italian-Sausage-HomemadeFor the ideal patty, use the lid of a mason jar.
  • 1629419965_923_Low-Sodium-Italian-Sausage-HomemadeSmush in, smush out
  • 1629419966_595_Low-Sodium-Italian-Sausage-HomemadeSausage patties that are perfect

Make careful to really get in there and smush everything together while combining the meat and seasonings. The previous time I prepared these, I was lazy and ended up with a few of spice pockets that didn’t get blended in. When it’s concentrated like that when chewing, it’s not very nice!

While you’re mixing everything together with your hands, try to keep the sausage as chilled as possible. If the current fat “melts,” a dry sausage patty emerges, according to my understanding. It’s better to mix it cold and refrigerate it once you’ve formed the patties until ready to cook.

This is why I add a little amount of olive oil to the mix to increase the fat content. Before adding a fresh batch of patties, I coat the pan well with olive oil cooking spray.


After all of that, and with your mouth watering, you’ll be unhappy that you won’t be able to prepare and eat it right immediately. To allow the spices to mix, place the sausages in the refrigerator overnight or for at least 8 hours before cooking. It is, nevertheless, definitely worth the wait. Another recipe that may be made in a big quantity is this one. Form the uncooked patties and freeze them to be thawed and cooked later.

1629419967_627_Low-Sodium-Italian-Sausage-HomemadeStacks of breakfast sausage patties

It’s simple to make this delicious spicy Italian sausage dish. It’s just as good as the saltier store-bought versions. You won’t miss the salt, and you’ll enjoy a low-sodium, low-fat sausage that you’ll want to eat again and again.


Italian Sausage with Low Sodium

Make your own delicious low-sodium Italian sausage and enjoy your morning sausage patty and eggs once again. Fat has also been reduced!

Mode of Preparation Stop your screen from turning black.

15-minute prep time

Time to cook: 10 minutes

25 minutes total

Breakfast and Main Course

American cuisine

8 servings (2 oz. each)

Calories (kcal): 119

  • 1 pound lean pork ground
  • 1 tablespoon extra virgin olive oil
  • red wine vinegar, 2 tbsp
  • 1/2 teaspoon fennel seed, crushed
  • smoked paprika, 1/2 teaspoon
  • a half teaspoon of garlic powder
  • 1 tsp black pepper, ground
  • a half teaspoon of red pepper flakes if you want it hot, add extra
  • 1 teaspoon oregano
  • 1/2 teaspoon sage powder
  • 1 tsp basil (dried)
  • a half teaspoon of dried thyme
  • a quarter teaspoon of mace
  • Optional: 1-2 slices no-salt-added dry or toasted bread
  • Optional: 1 beaten egg
  • In a spice grinder or mortar and pestle, grind or gently powder the “leafy” basil, sage, oregano, pepper flakes, and fennel seed until finely ground.

  • In a small mixing bowl, combine the ground spice with all of the other spices and whisk thoroughly to eliminate any clumps.

  • Knead the ground beef with the spice combination and other ingredients until the spices are equally spread throughout the flesh.

  • Refrigerate the meat overnight to allow the spice flavors to permeate. The meat will have very little taste if you attempt to cook it right away since the spices require time to develop.

  • Regular sausage patties may also be bulked up by adding an egg and a piece of dry breadcrumbs.

  • Make patties, links, or crumbles out of the mixture.

  • Cook, stirring occasionally, until the internal temperature reaches 160°F and the outer surface is light to medium brown. It took around 8 to 9 minutes in total, and there is no pink left. Because it’s lean, don’t overcook it or the flesh will be dry. Fat provides it a “moistness” that aids in taste transmission.

The sausage may be stored in the refrigerator for 2-3 days or frozen for up to 3 months if securely wrapped.

Calories: 119 kilocalories



After a long day at work, nothing seems more delicious than a juicy sausage. What makes it even better is that it’s been made with much less sodium. In fact, it’s probably the least salty link in your grocery cart—and it tastes just as yummy as the real thing. Not convinced? Try this recipe for Low Sodium Italian Sausage.. Read more about low sodium sausage brands and let us know what you think.

Frequently Asked Questions

Which sausage has the least sodium?

The sausage with the least sodium is a bratwurst.

Does Italian sausage have a lot of sodium?

Yes, Italian sausage is very high in sodium.

Is there a low sodium smoked sausage?

Yes, there is a low sodium smoked sausage.