Description
A quick, 3-ingredient breakfast bowl featuring eggs, turkey sausage, and cheese. It is high in protein, low in carbs, and takes only about 10 minutes to prepare, making it perfect for busy mornings.
Ingredients
Scale
- 2 large eggs
- 2 links turkey sausage (or ½ cup crumbled)
- ¼ cup shredded cheese (Cheddar, Pepper Jack, or Mozzarella)
- 1 teaspoon cooking oil or butter
- 1 cup fresh spinach (optional)
- 2 tablespoons diced onion (optional)
- Black pepper to taste
- Hot sauce to taste (optional)
Instructions
- If using sausage links, remove the casing and chop the meat into small, bite-sized pieces.
- Heat an 8-inch non-stick skillet over medium heat and add oil or butter.
- Add the sausage to the skillet and cook for 3-4 minutes, stirring occasionally, until browned and cooked through.
- If using vegetables, add spinach or onions to the skillet and cook for 1 minute until wilted or softened.
- While the sausage cooks, crack the eggs into a small bowl, add salt and black pepper, and whisk until uniform.
- Push the sausage and vegetables to one side of the pan or make a well in the center. Pour the beaten eggs into the empty space.
- Let the eggs sit for 30 seconds, then gently push the cooked edges toward the center to create soft curds. Cook for 2-3 minutes until mostly set but still glossy.
- Sprinkle the shredded cheese over the eggs.
- Cover the pan with a lid for 30-60 seconds to melt the cheese using steam, or turn off the heat and let residual heat melt it.
- Slide the mixture onto a plate or bowl and serve immediately with hot sauce if desired.
Notes
Do not overcook the eggs; they will continue to cook from residual heat. Ensure the sausage is browned for texture. This recipe is naturally gluten-free, but check sausage labels for fillers. Do not freeze leftovers as eggs become grainy when thawed. Store leftovers in an airtight container in the fridge for up to 3 days.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 1 bowl with 2 eggs a
- Calories: 375
- Sugar: 1
- Sodium: 600
- Fat: 27.5
- Saturated Fat: 8
- Carbohydrates: 3
- Fiber: 1.5
- Protein: 27.5
Keywords: high protein breakfast, turkey sausage bowl, quick breakfast, keto breakfast, gluten-free breakfast, egg bowl, healthy morning meal