Mediterranean Beef Sausage and Egg Scramble
A high-protein breakfast scramble packed with savory grass-fed beef sausage, wilted spinach, fresh cherry tomatoes, and tangy feta cheese. Ready in under 15 minutes to keep your morning smooth and energizing.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Veronica + Lila
Veronica created this recipe with Lila and shared it with the perimenopause community.
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
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
Prep ahead: Slice your cherry tomatoes and pre-measure beef sausage the night before for a faster prep.
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
Cook along
Instructions
0 of 7 steps complete
Next: Heat olive oil in a non-stick skillet…
- 01
Heat olive oil in a non-stick skillet…
Heat olive oil in a non-stick skillet over medium heat for 1 to 2 minutes until hot.
Look for: hot
Tap card to mark done - 02
Add diced grass-fed beef sausage and cook…
Add diced grass-fed beef sausage and cook for 3 to 4 minutes, stirring occasionally, until thoroughly browned.
Look for: thoroughly browned
Tap card to mark done - 03
Add halved cherry tomatoes and baby spinach…
Add halved cherry tomatoes and baby spinach to the skillet, cooking for 2 minutes until the spinach is fully wilted.
Look for: the spinach is fully wilted
Tap card to mark done - 04
Whisk together the egg and egg whites…
In a small bowl, whisk together the egg and egg whites until uniform.
Look for: uniform
Tap card to mark done - 05
Pour the egg mixture into the skillet…
Pour the egg mixture into the skillet with the beef sausage and vegetables, lowering heat to medium-low.
Tap card to mark done - 06
Gently stir with a spatula for 2…
Gently stir with a spatula for 2 to 3 minutes until eggs are soft and cooked through.
Look for: eggs are soft and cooked through
Tap card to mark done - 07
Remove from heat
Remove from heat, fold in crumbled feta cheese, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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