Breakfast sausage and bacon are both beloved morning meats, but when you’re trying to eat a bit healthier, the choice isn’t always obvious. This guide breaks down the nutritional differences, cooking methods, and practical tips so you can decide which one fits your plate best. We’ll give you a clear answer based on calories, fat, sodium, and protein, plus how to make either option a smarter choice.
Ingredients
- 8 slices bacon (about 8 oz / 225 g), or 8 breakfast sausage links (about 8 oz / 225 g)
- 1 tbsp (15 ml) olive oil (only if cooking sausage links in a pan)
- Paper towels for draining
Instructions
- If using bacon, lay the slices in a single layer in a cold skillet. Turn the heat to medium and cook for 4–6 minutes per side, until browned and crisp. Drain on paper towels.
- If using sausage links, heat 1 tbsp (15 ml) olive oil in a skillet over medium heat. Add the links and cook, turning occasionally, until browned on all sides and the internal temperature reaches 160°F (71°C) as measured with a food thermometer (USDA FSIS safe minimum for ground meat). This takes about 10–12 minutes.
- Transfer cooked meat to a plate lined with paper towels to absorb excess fat.
- Serve hot, alongside eggs, toast, or fruit.
Tips
- Choose turkey or chicken versions: Both bacon and sausage come in poultry versions that are significantly lower in saturated fat and calories. They cook faster, so watch closely to avoid drying out.
- Trim the fat: For bacon, look for center-cut slices, which are leaner. For sausage, choose links over patties—they often contain less fat per serving.
- Drain well: Blotting cooked bacon or sausage with paper towels removes a surprising amount of fat—up to 1–2 teaspoons per serving.
- Watch the sodium: Both are high in sodium. If you’re watching your salt intake, look for low-sodium varieties or rinse cooked bacon (briefly) to remove surface salt—though this changes texture slightly.
Serving Suggestions
Serve either meat alongside scrambled eggs, whole-grain toast, and a side of fruit for a balanced breakfast. For a brunch spread, pair with roasted potatoes, sautéed spinach, or a fresh tomato salad. You can also crumble cooked bacon or sausage over pancakes, waffles, or a breakfast burrito.
Variations
- Bacon in the oven: For hands-off cooking, bake bacon on a rack-lined sheet pan at 400°F (204°C) for 15–20 minutes until crisp. This renders more fat and yields flatter, crunchier slices.
- Maple-glazed sausage: Brush cooked sausage links with a little maple syrup and broil for 1–2 minutes for a sweet-savory twist.
- Pepper-crusted bacon: Sprinkle cracked black pepper or a pinch of cayenne on bacon before cooking for a spicy kick.
- Vegetarian options: Plant-based bacon and sausage substitutes are available; cook them according to package directions—they often need less time and no added oil.
Storage and Reheating
Refrigerate leftover cooked bacon or sausage in an airtight container within 2 hours of cooking. They will keep for 3–4 days. To reheat, place on a microwave-safe plate and heat in 30-second bursts until hot, or reheat in a skillet over medium heat for 2–3 minutes per side. For crispy bacon, reheat in a 375°F (190°C) oven for 5–7 minutes. Do not leave cooked meat at room temperature for more than 2 hours.
Frequently Asked Questions
Which is lower in calories: bacon or sausage? Bacon is generally lower in calories per serving—about 42 calories per slice (8 slices = 336 calories) compared to sausage at about 100–150 calories per link (8 links = 800–1200 calories). However, serving sizes differ; a typical breakfast serving is 2–3 slices of bacon or 2 links of sausage.
Is turkey bacon or turkey sausage healthier than pork versions? Yes, turkey bacon has about 30% fewer calories and half the saturated fat of pork bacon. Turkey sausage is also leaner than pork sausage, but it can be higher in sodium, so check labels.
Can I make either at home to control ingredients? Absolutely. Homemade sausage is easy—mix ground pork or turkey with sage, thyme, salt, and pepper. For bacon, you can buy a pork belly and cure it yourself, but that requires special equipment and time; a simpler option is to buy unsliced bacon and slice it thick at home.
Why is bacon often considered less healthy than sausage? Bacon is processed with nitrates and has a higher fat-to-protein ratio. Sausage, while also processed, often contains more protein per serving. However, both are high in sodium and saturated fat, so moderation is key.
Can I eat bacon or sausage on a low-carb diet? Yes, both are naturally low in carbohydrates—zero carbs per serving. They fit well into keto or paleo diets, but be mindful of added sugars in some flavored sausages.
What’s the healthiest cooking method? Baking on a wire rack allows fat to drip away, making it healthier than pan-frying in retained fat. Microwaving between paper towels also reduces fat. Avoid deep-frying.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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