Heart-Healthy Scrambled Eggs with Sausage
Start your day with this vibrant and nutritious recipe for Heart-Healthy Scrambled Eggs with Sausage—perfectly crafted for a balanced, protein-packed breakfast. Made with fluffy egg whites, savory chicken sausage, and a colorful medley of sautéed spinach, cherry tomatoes, onion, and bell pepper, this dish is both light and flavorful. A tablespoon of heart-healthy olive oil ties it all together, while a sprinkle of fresh parsley adds a finishing touch. Ready in just 20 minutes, this quick and easy recipe is low in cholesterol, high in protein, and bursting with wholesome ingredients—making it ideal for a health-conscious lifestyle. Enjoy it as a satisfying morning meal or a wholesome brunch dish!
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Recipe Information
Ingredients
- 6 large egg whites
- 1 tablespoon olive oil
- 2 links chicken sausage
- 1 cup spinach
- 0.5 cup cherry tomatoes
- 0.25 cup onion
- 0.25 cup bell pepper
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon fresh parsley (optional)
Instructions
Begin by preparing the vegetables: wash and cut the spinach into small pieces, halve the cherry tomatoes, and dice the onion and bell pepper into small cubes.
Slice the chicken sausages into bite-sized pieces.
In a non-stick skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and bell pepper, sautéing for about 2-3 minutes until they begin to soften.
Add the sliced chicken sausage to the skillet. Cook for an additional 4 minutes, stirring occasionally until the sausage is browned and heated through.
While the sausage is cooking, beat the egg whites in a bowl until slightly foamy. Season them with a pinch of salt and black pepper.
Remove the sausage and vegetables from the skillet, and set aside on a plate.
In the same skillet, pour the beaten egg whites, allowing them to spread evenly. Let them cook for 1 minute, then gently stir with a spatula, pulling them across the skillet to form large, soft curds.
Add the spinach and cherry tomatoes to the eggs and continue cooking for another 1-2 minutes, stirring occasionally until the spinach wilts and the tomatoes are slightly softened.
Return the cooked sausage and vegetables to the skillet, folding them gently into the scrambled eggs.
Check seasoning, and add more salt and pepper if necessary. Transfer the scrambled eggs with sausage to plates and garnish with fresh parsley if desired. Serve hot.
Nutrition Facts
Calories |
583 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.5 g | 44% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 120 mg | 40% | |
| Sodium | 1954 mg | 85% | |
| Total Carbohydrate | 17.9 g | 7% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 7.0 g | ||
| Protein | 49.7 g | 99% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 100 mg | 8% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 1219 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
