Sweet and Savory Breakfast Patties


Getting protein first thing in the morning is a great way to keep your energy high and hunger low. For those who work out first thing, even better. Protein is a critical part of building muscle. 

Ingredients –

  • 1 lb Ground Chicken, Turkey or Bison
  • 2 tsp pure Maple Syrup or Coconut Nectar
  • 1 tsp ground sage
  • 1/2 tsp dried parsley
  • 1/2 tsp garlic powder
  • 1 tsp Himalayan Pink Salt
  • 1/2 tsp ground black pepper
  • 1/4 tsp Red Pepper Flake
  • 1 tsp dehydrated onion flakes
  • 1/2 tsp fennel seed
  • Small amount of coconut oil

Directions –

Put dry ingredients into a bowl and stir to mix.

Add meat and syrup/nectar and knead until thoroughly combined to spread the flavor consistently through the meat.


Using a kitchen scale or just eyeballing it, measure out 6 equal amount of the meat mixture. Cut 8 small squares of parchment paper and place each of the 7 on a square, using the 8th to press down the form into a patty.  You can use your hands, but it can create a sticky mess, losing precious amounts on your hands.

Using a spatula, peel the meat away from the paper onto a hot pan. I use coconut oil for added flavor, but olive or avocado oil is fine, too.  To avoid adding fat, use a non-stick pan and brown without the oil.  When cooked through, either serve or set aside to cool.  Store a few days in the fridge and add the rest to your freezer to rotate into weekly breakfasts.  Enjoy!  ~Lorrie

Without added oil, 1 patty : calories-112, carbs-2, fat-7, protein-12, sugar 1g.  Serves 7.


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