Heart-Healthy Scrambled Eggs with Sausage

Start your day on a nutritious and flavorful note with this Heart-Healthy Scrambled Eggs with Sausage recipe—an irresistible combination of protein-packed egg whites, savory chicken sausage, and vibrant vegetables like spinach, cherry tomatoes, bell peppers, and onions. Lightly cooked in heart-friendly olive oil, this dish offers soft, fluffy scrambled eggs loaded with wholesome ingredients that make every bite a delight. Perfect for a quick, healthy breakfast or brunch, it’s ready in just 20 minutes and brimming with nutrients and bold flavors. Garnish with fresh parsley for an added touch of freshness before serving, and enjoy this guilt-free, satisfying meal designed to support your heart health!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 6 large egg whites
• 1 tablespoon olive oil
• 2 links chicken sausage
• 1 cup spinach
• 0.5 cup cherry tomatoes
• 0.25 cup onion
• 0.25 cup bell pepper
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon fresh parsley (optional)

Directions

Step 1

Begin by preparing the vegetables: wash and cut the spinach into small pieces, halve the cherry tomatoes, and dice the onion and bell pepper into small cubes.

Step 2

Slice the chicken sausages into bite-sized pieces.

Step 3

In a non-stick skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and bell pepper, sautéing for about 2-3 minutes until they begin to soften.

Step 4

Add the sliced chicken sausage to the skillet. Cook for an additional 4 minutes, stirring occasionally until the sausage is browned and heated through.

Step 5

While the sausage is cooking, beat the egg whites in a bowl until slightly foamy. Season them with a pinch of salt and black pepper.

Step 6

Remove the sausage and vegetables from the skillet, and set aside on a plate.

Step 7

In the same skillet, pour the beaten egg whites, allowing them to spread evenly. Let them cook for 1 minute, then gently stir with a spatula, pulling them across the skillet to form large, soft curds.

Step 8

Add the spinach and cherry tomatoes to the eggs and continue cooking for another 1-2 minutes, stirring occasionally until the spinach wilts and the tomatoes are slightly softened.

Step 9

Return the cooked sausage and vegetables to the skillet, folding them gently into the scrambled eggs.

Step 10

Check seasoning, and add more salt and pepper if necessary. Transfer the scrambled eggs with sausage to plates and garnish with fresh parsley if desired. Serve hot.

Nutrition Facts

Serving size	(577.7g)

Amount per serving	% Daily Value*
Calories	582.9

Total Fat 34.5g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 1.4g
Cholesterol 120.0mg	0%
Sodium 1954.5mg	0%
Total Carbohydrate 17.9g	0%
Dietary Fiber 2.9g	0%
Total Sugars 7.0g
Protein 49.7g	0%

Vitamin D 0IU	0%
Calcium 99.8mg	0%
Iron 2.3mg	0%
Potassium 1218.9mg	0%

*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.

Source of Calories

Fat: 53.5%

Protein: 34.2%

Carbs: 12.3%