Description
A hearty, savory, and protein-packed breakfast bowl that takes less than 15 minutes to make. This simple recipe combines turkey sausage, scrambled eggs, and fresh vegetables for a meal that keeps you full and energized until lunch.
Ingredients
Scale
- 8 oz turkey sausage (mild or Italian-style, crumbled)
- 3 large eggs
- 1 medium bell pepper (diced)
- 1/2 medium yellow onion (diced)
- 1 cup fresh spinach
- 1 clove garlic (minced, optional)
- 1 tablespoon olive oil
- 1/2 medium avocado (sliced)
- 2 tablespoons feta or goat cheese (crumbled)
- 1 tablespoon fresh herbs (parsley or chives, chopped)
- Salt and black pepper to taste
- Pinch of red pepper flakes (optional)
Instructions
- Prep ingredients: Dice bell peppers and onion, mince garlic, and whisk eggs with salt and pepper in a small bowl.
- Heat a 10-inch non-stick skillet over medium heat. Add crumbled turkey sausage and cook for 5-6 minutes, breaking it up with a spatula until browned and cooked through.
- Push sausage to one side or remove to a plate. Add olive oil to the pan, then add diced peppers and onions. Sauté for 3-4 minutes until softened and slightly charred.
- Add minced garlic to the vegetables and cook for the last 30 seconds.
- Toss in fresh spinach and stir for 30 seconds until just wilted.
- Pour whisked eggs over the sausage and vegetable mixture. Let sit for 10 seconds, then gently push around the pan until eggs are softly set but still creamy. Remove from heat immediately.
- Scoop the mixture into a bowl. Top with sliced avocado, crumbled cheese, and fresh herbs. Serve immediately.
Notes
Do not overcook the eggs; remove from heat while slightly wet as they will continue to cook from residual heat. For meal prep, chop veggies and cook sausage ahead of time, but scramble eggs fresh each morning for best texture. This recipe does not freeze well due to the eggs.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 3
- Sodium: 580
- Fat: 24
- Saturated Fat: 6
- Carbohydrates: 8
- Fiber: 3
- Protein: 28
Keywords: high protein breakfast, turkey sausage, egg bowl, quick breakfast, healthy morning meal, gluten-free breakfast, low carb breakfast