Low Fat Scrambled Eggs with Sausage and Vegetables
Start your day with a nutritious and satisfying breakfast featuring Low Fat Scrambled Eggs with Sausage and Vegetables. This protein-packed recipe combines fluffy egg whites, savory low-fat turkey sausage, and a colorful medley of red and green bell peppers, onion, and nutrient-rich baby spinach. Seasoned with a hint of salt, black pepper, and topped with fresh chopped chives, this dish is as flavorful as it is healthy. Ready in just 20 minutes, including prep and cook time, it's perfect for busy mornings and fits seamlessly into a low-fat or high-protein diet. Serve hot and enjoy a wholesome meal that’s bursting with vibrant flavors and ideal for kickstarting your day!
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Recipe Information
Ingredients
- 6 large eggs egg whites
- 4 oz low fat turkey sausage
- 0.5 medium red bell pepper
- 0.5 medium green bell pepper
- 0.5 medium onion
- 2 cups baby spinach
- 1 spray non-stick cooking spray
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon chopped fresh chives
Instructions
Dice the red and green bell peppers, and onion into small, uniform pieces.
Slice the turkey sausage into small rounds.
In a large non-stick skillet, apply a spray of non-stick cooking spray and heat over medium heat.
Add the turkey sausage slices to the skillet. Cook for about 3-4 minutes or until they are browned and cooked through, stirring occasionally.
Add the diced peppers and onion to the skillet with the sausage. Cook for another 3 minutes until the vegetables are tender.
Add the baby spinach to the skillet. Stir gently until the spinach wilts, about 1 minute.
In a bowl, whisk the egg whites until slightly frothy. Pour the egg whites into the skillet and season with salt and black pepper.
Reduce the heat to low and gently stir the mixture until the egg whites are fully cooked and the mixture is heated through for about 3-4 minutes.
Remove the skillet from the heat and sprinkle with chopped fresh chives.
Serve immediately while hot for a nutritious and satisfying breakfast.
Nutrition Facts
Calories |
390 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.7 g | 11% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 1767 mg | 77% | |
| Total Carbohydrate | 24.4 g | 9% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 9.2 g | ||
| Protein | 50.9 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 123 mg | 9% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1037 mg | 22% | |
*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.
