Turkey Sausage and Pepper Scramble
A quick, protein-packed breakfast featuring savory ground turkey sausage, sweet bell peppers, and fluffy eggs. Ready in just 15 minutes to kickstart your day.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
To make mornings even faster, pre-chop your vegetables or pre-cook the sausage and pepper mixture in batches. You can just reheat the base and scramble fresh eggs in under 3 minutes.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Dice the bell pepper and yellow onion…
- 01
Dice the bell pepper and yellow onion…
Dice the bell pepper and yellow onion into roughly 1/2-inch pieces.
Tap card to mark done - 02
Heat a skillet over medium heat with…
Heat a skillet over medium heat with a light drizzle of olive oil. Add the ground turkey sausage, breaking it apart with a wooden spoon until browned and fully cooked.
Look for: browned and fully cooked
Tap card to mark done - 03
Toss the diced bell pepper and onion…
Toss the diced bell pepper and onion into the skillet with the sausage. Sauté for about 4 to 5 minutes until the vegetables soften and lightly caramelize.
Look for: the vegetables soften and lightly caramelize
Tap card to mark done - 04
Whisk the eggs vigorously until frothy
In a small bowl, whisk the eggs vigorously until frothy, seasoning them with a pinch of sea salt and black pepper.
Look for: frothy, seasoning them with a pinch of sea salt and black pepper
Tap card to mark done - 05
Pour the beaten eggs into the skillet…
Pour the beaten eggs into the skillet over the meat and vegetables. Stir gently and continuously for 1 to 2 minutes until the eggs are just cooked through, then remove from heat to prevent overcooking.
Look for: the eggs are just cooked through, then remove from heat to prevent overcooking
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