Low Sodium Homemade Italian Sausage

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This Low Sodium Homemade Italian Sausage recipe gives you all the flavor of regular Italian sausage with only a fraction of the sodium. It’s easy to prepare and freezes beautifully with only 63 mg of sodium per serving.

low sodium homemade Italian sausage in a saute pan

If you’ve been living a low sodium lifestyle, sausage may be one of the foods you’ve abandoned to cut your sodium. This Low Sodium Homemade Italian Sausage makes it possible to put sausage back on your table! 

Italian sausage, like most sausages, is typically extremely high in sodium. One Italian sausage link can contain more than 500 mg of sodium. This low sodium version is full of flavor, and you can prepare it easily with your choice of ground meat or poultry and a few spices. 

The Low Sodium Ingredients You’ll Need

ground pork, garlic, spices, red wine vinegar and olive oil in bowls

You’ll need these ingredients to make low sodium Italian sausage from scratch.

  • Ground Pork, Turkey or Chicken
  • Garlic 
  • Italian Seasoning
  • Onion Powder
  • Red Wine Vinegar
  • Dried Parsley
  • Paprika
  • Salt-Free Seasoning
  • Black Pepper
  • Fennel Seeds
  • Red Pepper Flakes
  • Olive Oil

 Tools You Need to make Low Sodium Homemade Italian Sausage

Small & Large Bowls

Sauté Pan

Spatula or Wooden Spoon

How to Make Low Sodium Homemade Italian Sausage

I love it you can transform a handful of ingredients into something as delicious as this sausage. Sausage, in general, is simple to make. Mix your spice mix into your ground meat. Let it rest in the fridge for at least 4 hours (but overnight is better), brown it up, and serve!

Step by Step Instructions

  1. Combine pork, spices and vinegar in a large bowl.
  2. Mix until spices are evenly-distributed and well-mixed.
  3. Cover with plastic wrap and place in the fridge for at least 4 hours.
  4. Heat olive oil in large pan and add sausage.
  5. Cook sausage over medium-high heat until evenly browned, and serve.
step by step photos of low sodium homemade Italian sausage, ground pork in bowl with spices and garlic, mixing the ingredients, sausage ready to marinate, sausage in pan, cooked sausage
low sodium homemade Italian sausage in a bowl

The Fennel Factor

Fennel seeds are the seeds of the fennel plant, the root vegetable that tastes like black licorice. They’re also the ingredient that gives Italian sausage its unique flavor. I am not a lover of the taste of black licorice but trust me when I tell you not to skip the fennel in this recipe. It calls for a half teaspoon of whole fennel seeds, and just that tiny bit gives this sausage its signature flavor. 

Ground fennel will also work in this recipe, but whole fennel seeds can be easier to find in the supermarket. I like to chop the seeds coarsely, so I still get the flavor without biting into the larger, whole seeds.

How can I use Italian sausage?

You can use this sausage as you would regular Italian sausage. Use it to fill an omelet, stir it into soups or stews for added flavor or add it to your pizza. It makes an excellent filling for tacos, and you can shape it into patties and serve it up as a breakfast sausage.

Can I freeze Italian sausage?

Yes, you can freeze it before or after cooking by placing it in a freezer bag. It will stay fresh in the freezer for three months. Thaw it in the fridge overnight before cooking or serving.

Can I use ground meat other than pork?

Yes, this recipe works well with any ground meat, so feel free to swap the ground pork for ground turkey, chicken, or beef.

low sodium homemade Italian sausage in a bowl, overhead shot

Did You Make This Italian Sausage?

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  1. Good evening Chef Danielle
    made my 1st batch of low sodium ital sausage. It turned out dry and bland. I definitely followed the recipe. After mixing, it was allowed to sit covered in frig for 12+ hours. It was cooked then I drained in collider.

    I’m thinking of adding horseradish sauce when I use sausage in omelet for flavor. Do you think my draining sausage after cooking caused the dryness?

    Even if I can’t overcome bland and dry, I’ll continue to make and use bec of the low sodium protein aspect. So thanks for the recipe.

    • Thanks for visiting the site! You definitely want to skip draining the sausage once you’re done. Ground turkey is fairly lean so there shouldn’t be a ton of fat/oil left after cooking and what is left adds flavor and moisture. Make sure you’re cooking it just until the turkey is cooked through because overcooking can also lead to dryness. Try doubling the spices next time if you’d like more flavor. You don’t have to settle for bland because you’re low sodium. Play with the spice amounts to create a version that suits your taste. I’m going to give horseradish a try next time. That sounds delicious!

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