Low Sodium Scrambled Eggs with Sausage
Start your day with a nutritious and flavorful breakfast featuring Low Sodium Scrambled Eggs with Sausage. This heart-healthy recipe combines fluffy scrambled eggs, made with low sodium milk, and savory turkey sausage for a guilt-free yet satisfying morning meal. Cooked in unsalted butter and seasoned with freshly ground black pepper, these creamy eggs are perfectly complemented by the browned sausage bites that add a burst of protein. Lightly garnished with fresh parsley for a vibrant finish, this dish is easy to whip up in just 20 minutes, making it ideal for busy mornings. With a focus on low sodium and balanced flavors, this breakfast is a great choice for anyone seeking a wholesome way to start the day. Perfect to serve alongside whole-grain toast or a fresh fruit salad!
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Recipe Information
Ingredients
- 4 large eggs
- 2 links low sodium turkey sausage
- 2 tablespoons low sodium milk
- 1 tablespoon unsalted butter
- 0.25 teaspoon freshly ground black pepper
- 1 tablespoon chopped fresh parsley
- 1 as needed cooking spray
Instructions
Start by preparing the low sodium turkey sausage. Slice the sausage links into bite-sized pieces.
In a non-stick skillet, lightly coat with cooking spray and place over medium heat.
Add the sausage pieces to the skillet and cook for about 3-4 minutes, stirring occasionally, until they are browned and cooked through. Remove from the skillet and set aside.
In a medium bowl, crack the eggs and add the low sodium milk. Whisk together until the yolks and whites are well combined and the mixture is a uniform color.
Add the freshly ground black pepper to the egg mixture and whisk again.
In the same skillet used for the sausage, melt the unsalted butter over medium-low heat. Ensure the entire surface is coated.
Once the butter is melted and starting to bubble, pour in the egg mixture.
Using a spatula, gently push the eggs from the edges towards the center as they begin to set, forming soft curds. Continue this process until the eggs are mostly set, but still slightly runny, about 3-4 minutes.
Add the cooked sausage pieces to the eggs and gently fold them in to combine.
Remove the skillet from the heat. The residual heat will finish cooking the eggs to a creamy consistency.
Transfer the scrambled eggs and sausage to serving plates.
Garnish with freshly chopped parsley before serving. Enjoy!
Nutrition Facts
Calories |
620 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.1 g | 54% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 866 mg | 289% | |
| Sodium | 671 mg | 29% | |
| Total Carbohydrate | 5.4 g | 2% | |
| Dietary Fiber | 0.5 g | 2% | |
| Total Sugars | 2.4 g | ||
| Protein | 53.6 g | 107% | |
| Vitamin D | 4.5 mcg | 22% | |
| Calcium | 207 mg | 16% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 718 mg | 15% | |
*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.
