Mediterranean Diet Scrambled Eggs with Sausage and Vegetables

Start your day with this flavor-packed Mediterranean Diet Scrambled Eggs with Sausage and Vegetables—a wholesome, protein-rich breakfast that balances taste and nutrition effortlessly. Featuring lean turkey sausage, vibrant veggies like red bell pepper, zucchini, and cherry tomatoes, and a touch of creamy feta cheese, this one-pan dish is elevated further with fresh oregano and a drizzle of heart-healthy extra virgin olive oil. The combination of tender scrambled eggs, sautéed vegetables, and savory sausage delivers vibrant Mediterranean-inspired flavors in every bite. Quick to prepare in just 25 minutes, this recipe is perfect for busy mornings, offering a satisfying and nutrient-dense start to your day. Serve it warm and enjoy a breakfast that embodies the essence of the Mediterranean lifestyle!

Nutriscore Rating: 61/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 tablespoons extra virgin olive oil
• 4 links lean turkey sausage
• 1 medium red bell pepper
• 1 medium zucchini
• 1 cup cherry tomatoes
• 2 cups baby spinach
• 6 whole eggs
• 1 tablespoon skim milk
• 1 cup feta cheese, crumbled
• 1 teaspoon fresh oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Heat a large non-stick skillet over medium heat and add 1 tablespoon of olive oil.

Step 2

Cut the turkey sausage links into small round slices. Add them to the skillet and cook for about 5 minutes, turning occasionally, until they are browned and cooked through. Remove from the skillet and set aside.

Step 3

In the same skillet, add the remaining tablespoon of olive oil. Chop the red bell pepper and zucchini into small bite-sized pieces.

Step 4

Add the chopped red bell pepper and zucchini to the skillet and sauté for 3-4 minutes until they begin to soften.

Step 5

Halve the cherry tomatoes and add them to the skillet along with the baby spinach. Cook for another 2 minutes, stirring frequently until the spinach wilts. Remove the vegetables from the skillet and set aside with the sausage.

Step 6

In a large bowl, whisk together the eggs, skim milk, salt, and black pepper until well combined.

Step 7

Pour the egg mixture into the same skillet over medium heat, stirring gently and continuously with a spatula until they start to set.

Step 8

When the eggs are halfway cooked, stir in the sausage, cooked vegetables, and crumbled feta cheese. Continue cooking the scrambled eggs to your desired consistency.

Step 9

Sprinkle with fresh oregano before serving. Enjoy your Mediterranean Diet Scrambled Eggs hot as a nutritious and filling breakfast option.

Nutrition Facts

Serving size	(1453.4g)

Amount per serving	% Daily Value*
Calories	2027.1

Total Fat 137.8g	0%
Saturated Fat 55.3g	0%
Polyunsaturated Fat 0.1g
Cholesterol 1556.5mg	0%
Sodium 8063.3mg	0%
Total Carbohydrate 46.7g	0%
Dietary Fiber 7.7g	0%
Total Sugars 27.6g
Protein 149.8g	0%

Vitamin D 252.7IU	0%
Calcium 1509.5mg	0%
Iron 14.7mg	0%
Potassium 2642.6mg	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: 61.2%

Protein: 29.6%

Carbs: 9.2%