Butternut Squash and Sage Egg Hash
A comforting, single-skillet breakfast featuring sweet butternut squash, savory chicken sausage, and perfectly runny eggs. Seasoned with fresh sage for a warming, nutrient-dense start to your day.
Prep
10 min
Cook
15 min
Total
25 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 HealthSteadier 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
Comfortably 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Prep oz fully cooked chicken sausage (sliced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Heat the olive oil in a skillet…
- 01
Heat the olive oil in a skillet…
Heat the olive oil in a skillet over medium heat. Add the diced butternut squash, season generously with salt and black pepper, and cook for 8 to 10 minutes until tender and lightly browned.
Look for: tender and lightly browned
Tap card to mark done - 02
Stir in the sliced chicken sausage and…
Stir in the sliced chicken sausage and fresh chopped sage. Cook for another 2 to 3 minutes until the sausage is heated through and the sage is fragrant.
Look for: the sausage is heated through and the sage is fragrant
Tap card to mark done - 03
Create two small wells in the hash…
Create two small wells in the hash and crack an egg into each. Lower the heat to medium-low, cover the skillet with a lid, and cook for 3 to 5 minutes until the egg whites are set but the yolks remain runny (or to your desired doneness).
Look for: the egg whites are set but the yolks remain runny (or to your desired doneness)
Tap card to mark done - 04
Remove from heat
Remove from heat, sprinkle with a pinch of red pepper flakes if you like a little heat, and serve warm right from the skillet.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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