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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Before you start
Your 25-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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.
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.
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).
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.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Buy pre-chopped butternut squash from the…
Buy pre-chopped butternut squash from the produce section or freezer aisle to cut your prep time in half.
Dice the squash into small
Dice the squash into small, uniform 1/2-inch cubes so it cooks quickly and evenly in the skillet without burning.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.