Low Fat Scrambled Eggs with Sausage
Start your day with a protein-packed, guilt-free breakfast using this recipe for Low Fat Scrambled Eggs with Sausage. Featuring a blend of fluffy egg whites, whole eggs, and low-fat milk, this dish combines lean turkey sausage, sautéed green bell peppers, and onions to deliver bold, savory flavors while keeping it light. With just a spritz of olive oil spray and a touch of seasoning, these scrambled eggs come together in under 30 minutes, perfect for busy mornings or a healthy brunch. Garnished with fresh parsley, this meal offers a nutritious, delicious way to fuel your day. Ideal for those seeking low-fat recipes, high-protein breakfasts, and wholesome comfort food.
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Recipe Information
Ingredients
- 8 large egg whites
- 2 large whole egg
- 0.25 cup low-fat milk
- 4 links lean turkey sausage
- 1 medium green bell pepper
- 1 small onion
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 as needed olive oil spray
- 1 tablespoon fresh parsley
Instructions
Chop the green bell pepper and onion into small, uniform pieces.
Remove the casing from the turkey sausage links and crumble the sausage into small pieces.
In a nonstick pan over medium heat, spray a light coating of olive oil spray.
Add the crumbled sausage, chopped bell pepper, and onion to the pan. Sauté for about 5-7 minutes, stirring frequently, until the sausage is cooked through and the vegetables are tender.
While the sausage and vegetables cook, in a mixing bowl, whisk together the egg whites, whole eggs, and low-fat milk until well combined. Add the salt and black pepper to the mixture.
Once the sausage and vegetables are done, reduce the heat to low. Pour the egg mixture into the pan with the sausage and vegetables.
Gently stir the eggs with a spatula, moving from the edges toward the center as the eggs begin to set.
Continue stirring the eggs slowly, allowing them to form soft curds. Cook for about 3-5 minutes until the eggs are just set but still creamy. Avoid overcooking.
Remove the pan from heat and sprinkle the chopped fresh parsley over the scrambled eggs.
Serve immediately, dividing the scrambled eggs with sausage onto four plates.
Nutrition Facts
Calories |
957 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.1 g | 51% | |
| Saturated Fat | 12.1 g | 60% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 617 mg | 206% | |
| Sodium | 3799 mg | 165% | |
| Total Carbohydrate | 35.1 g | 13% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 15.3 g | ||
| Protein | 117.4 g | 235% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 280 mg | 22% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2098 mg | 45% | |
*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.
