Low Fat Scrambled Eggs with Spinach and Sausage
Start your day with a nutritious and flavorful twist on a breakfast favorite with our Low Fat Scrambled Eggs with Spinach and Sausage. This protein-packed dish combines fluffy scrambled eggs and egg whites with vibrant fresh spinach and savory lean turkey sausage for a lighter, satisfying meal. Seasoned with hints of garlic and onion powder, and cooked with a touch of olive oil, this recipe is a health-conscious choice without sacrificing taste. Perfect for busy mornings, it comes together in just 25 minutes and delivers hearty portions for two. Enjoy this easy, low-fat scrambled eggs recipe as a standalone breakfast or pair it with whole-grain toast for a balanced, energizing start to your day!
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Recipe Information
Ingredients
- 4 pieces large eggs
- 2 pieces egg whites
- 2 cups fresh spinach
- 2 links lean turkey sausage
- 2 tablespoons milk
- 1 teaspoon olive oil
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon onion powder
- 0.25 teaspoon garlic powder
Instructions
Crack the eggs into a bowl and add the egg whites. Whisk in milk, salt, black pepper, onion powder, and garlic powder until well combined.
Remove the casings from the turkey sausage and crumble the sausage into small pieces.
Heat olive oil in a non-stick skillet over medium heat. Add the turkey sausage and cook until browned and cooked through, about 5 to 7 minutes, stirring frequently.
Add the fresh spinach to the skillet with the sausage and cook until the spinach wilts, about 2 minutes.
Reduce the heat to low and pour the egg mixture into the skillet. Let it sit for about 30 seconds without stirring.
Using a spatula, gently stir the eggs, moving them from the edge of the skillet to the center. Continue cooking and stirring until the eggs are softly set and slightly runny in places, about 2 to 3 minutes.
Remove the skillet from the heat and let the eggs stand for a moment to finish cooking off the heat. Serve immediately while hot.
Nutrition Facts
Calories |
756 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.7 g | 62% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 867 mg | 289% | |
| Sodium | 2038 mg | 89% | |
| Total Carbohydrate | 12.5 g | 5% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 1.9 g | ||
| Protein | 69.7 g | 139% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 256 mg | 20% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 949 mg | 20% | |
*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.
