Heart-Healthy Scrambled Eggs with Sausage and Vegetables

Start your day off right with this flavorful and nutritious recipe for Heart-Healthy Scrambled Eggs with Sausage and Vegetables. Packed with lean turkey sausage, protein-rich eggs, and a vibrant medley of red bell peppers, spinach, and onions, this dish delivers a satisfying and low-fat breakfast without compromising on flavor. A splash of low-fat milk keeps the eggs light and creamy, while garlic and fresh parsley enhance the dish with subtle aromatics. Perfectly seasoned with a hint of black pepper and salt, this meal is cooked to perfection in just one skillet for a quick and easy clean-up. Ready in under 30 minutes, this wholesome recipe is ideal for busy mornings, meal prep, or whenever you're craving a healthy and hearty breakfast.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 2

Ingredients

• 4 large eggs
• 2 egg whites
• 2 tablespoons low-fat milk
• 2 links lean turkey sausage
• 1 teaspoon olive oil
• 0.5 cup red bell pepper
• 1 cup spinach
• 0.25 cup onion
• 1 clove garlic
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt
• 1 tablespoon fresh parsley

Directions

Step 1

In a mixing bowl, whisk together the eggs, egg whites, and low-fat milk until thoroughly combined. Set aside.

Step 2

Remove the casings from the turkey sausage links and crumble the meat into small pieces.

Step 3

Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat.

Step 4

Add the crumbled turkey sausage to the skillet and cook, stirring occasionally, until fully browned. Remove the sausage from the skillet and set aside.

Step 5

Dice the red bell pepper and onion, mince the garlic, and roughly chop the spinach.

Step 6

In the same skillet, add the onion and red bell pepper. Sauté for 2-3 minutes until the vegetables start to soften.

Step 7

Add the garlic and spinach to the skillet. Cook until the spinach is wilted, about 2 minutes.

Step 8

Return the browned turkey sausage to the skillet, and combine with the vegetables.

Step 9

Pour the egg mixture over the sausage and vegetables. Season with black pepper and salt.

Step 10

Cook the eggs, gently stirring with a spatula, until they are softly set, about 2-3 minutes.

Step 11

Remove the skillet from the heat and sprinkle fresh parsley over the scrambled eggs before serving.

Step 12

Serve hot and enjoy your heart-healthy scrambled eggs with sausage and vegetables.

Nutrition Facts

Serving size	(625.9g)

Amount per serving	% Daily Value*
Calories	790.9

Total Fat 49.1g	0%
Saturated Fat 12.6g	0%
Polyunsaturated Fat 1.4g
Cholesterol 866.4mg	0%
Sodium 2029.2mg	0%
Total Carbohydrate 19.8g	0%
Dietary Fiber 2.7g	0%
Total Sugars 6.6g
Protein 70.5g	0%

Vitamin D 172.6IU	0%
Calcium 239.6mg	0%
Iron 7.2mg	0%
Potassium 1292.7mg	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: 55.0%

Protein: 35.1%

Carbs: 9.9%