Heart-Healthy Scrambled Eggs with Sausage and Vegetables
Start your day on a nutritious note with this Heart-Healthy Scrambled Eggs with Sausage and Vegetables recipe, a flavorful and wholesome twist on a breakfast classic. Featuring protein-packed eggs and egg whites, these scrambled eggs are enriched with lean turkey sausage and a medley of vibrant veggies like red bell pepper, spinach, and onion, ensuring every bite is as nourishing as it is delicious. Lightly seasoned with garlic, black pepper, and a sprinkle of fresh parsley, this quick and easy dish, ready in just 25 minutes, is perfect for busy mornings or a post-workout meal. With the use of olive oil and low-fat milk, it’s tailored for health-conscious eaters seeking a balanced option without compromising on flavor. Whether served solo or with whole-grain toast, this heart-healthy breakfast is destined to become your go-to recipe!
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Recipe Information
Ingredients
- 4 large eggs
- 2 egg whites
- 2 tablespoons low-fat milk
- 2 links lean turkey sausage
- 1 teaspoon olive oil
- 0.5 cup red bell pepper
- 1 cup spinach
- 0.25 cup onion
- 1 clove garlic
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 1 tablespoon fresh parsley
Instructions
In a mixing bowl, whisk together the eggs, egg whites, and low-fat milk until thoroughly combined. Set aside.
Remove the casings from the turkey sausage links and crumble the meat into small pieces.
Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat.
Add the crumbled turkey sausage to the skillet and cook, stirring occasionally, until fully browned. Remove the sausage from the skillet and set aside.
Dice the red bell pepper and onion, mince the garlic, and roughly chop the spinach.
In the same skillet, add the onion and red bell pepper. Sauté for 2-3 minutes until the vegetables start to soften.
Add the garlic and spinach to the skillet. Cook until the spinach is wilted, about 2 minutes.
Return the browned turkey sausage to the skillet, and combine with the vegetables.
Pour the egg mixture over the sausage and vegetables. Season with black pepper and salt.
Cook the eggs, gently stirring with a spatula, until they are softly set, about 2-3 minutes.
Remove the skillet from the heat and sprinkle fresh parsley over the scrambled eggs before serving.
Serve hot and enjoy your heart-healthy scrambled eggs with sausage and vegetables.
Nutrition Facts
Calories |
791 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.1 g | 63% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 866 mg | 289% | |
| Sodium | 2029 mg | 88% | |
| Total Carbohydrate | 19.8 g | 7% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 6.6 g | ||
| Protein | 70.5 g | 141% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 240 mg | 18% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1293 mg | 28% | |
*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.
