High-Protein Maple Turkey Sausage Crumbles — 262 kcal, 31g Protein

Ingredients (1 serving)

• Turkey
• extra lean ground turkey113 g
• Seasoning
• salt1.5 g
• black pepper0.6 g
• red pepper flakes0.5 g
• smoked paprika0.6 g
• ground sage0.1 g
• allspice0.1 g
• Glaze
• maple syrup20 g
• chicken broth15 g
• Cooking
• olive oil1.1 g

Instructions

1. Prep & seasoning In a small bowl, combine the salt, black pepper, red pepper flakes, smoked paprika, ground sage, and allspice. Tip: Whisk briefly with a fork so the spices mix evenly.
2. Prep & seasoning In a separate small bowl, stir the maple syrup and chicken broth together to make the glaze. Tip: Water works fine if you don't have broth on hand.
3. Brown & glaze Heat the olive oil in a large skillet over medium-high heat until shimmering. Tip: A non-stick or well-seasoned cast-iron pan works best for crumbles.
4. Brown & glaze Add the ground turkey to the pan in one mound and let it cook undisturbed for 3 to 4 minutes. Tip: Letting it sit untouched builds the golden crust that gives the sausage its flavour.
5. Brown & glaze Break the turkey apart with a wooden spoon or spatula and continue cooking for another 3 to 4 minutes until no pink remains. Tip: Aim for pea-sized crumbles — large enough to bite, small enough to scatter on toast or eggs.
6. Brown & glaze Confirm the turkey is fully cooked — internal temperature should read 74°C. Tip: Use an instant-read thermometer in the thickest crumble for safety.
7. Brown & glaze Sprinkle the spice mix over the cooked turkey and stir to coat every crumble. Tip: Toasting the spices in the hot pan briefly deepens their aroma.
8. Brown & glaze Pour in the maple-broth glaze and stir to combine.
9. Brown & glaze Cook for another 2 to 3 minutes, stirring often, until the liquid reduces and slightly caramelizes around the crumbles. Tip: You want the pan almost dry with a glossy coating on the meat.
10. Brown & glaze Remove from heat and serve immediately, or cool and pack into containers for meal-prep. Tip: Great with scrambled eggs, breakfast burritos, or on top of a sweet-potato hash.