High Protein Breakfast Scramble with Chicken Sausage
A protein-packed breakfast featuring a whole egg, egg whites, and savory chicken sausage served with fresh berries.
Prep
5 min
Cook
10 min
Total
15 min
Makes about
1 serving
Created together. Shared with you.
Made by Heather + Lila
Heather 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 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
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
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
Before you start
Know the plan before you begin
Set your servings, gather everything, then tap ingredients and steps as you go.
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
Measure everything before you start so this quick recipe moves without pauses.
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
One clear step at a time
0 of 6 steps complete
Next: Heat the coconut oil in a non-stick…
- 01
Heat the coconut oil in a non-stick…
Heat the coconut oil in a non-stick skillet over medium heat.
Tap card to mark done - 02
Add the chicken sausage to the pan…
Add the chicken sausage to the pan and cook for 3-5 minutes, turning occasionally, until browned and heated through.
Look for: browned and heated through
Tap card to mark done - 03
Whisk the egg and egg whites together…
While the sausage cooks, whisk the egg and egg whites together in a small bowl.
Tap card to mark done - 04
Push the sausage to one side of…
Push the sausage to one side of the pan and pour the egg mixture into the other side.
Tap card to mark done - 05
Gently scramble the eggs with a spatula…
Gently scramble the eggs with a spatula until just set, about 2-3 minutes.
Look for: just set
Tap card to mark done - 06
Plate the eggs and sausage
Plate the eggs and sausage, and serve immediately with the fresh berries on the side.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
The nutrition underneath
Why this bowl holds together
For extra flavor without added calories
For extra flavor without added calories, season your eggs with black pepper or a pinch of smoked paprika.
If you're in a rush
If you're in a rush, you can slice the chicken sausage into rounds to speed up the browning process.
Choose organic
Choose organic, nitrate-free chicken sausage to reduce inflammatory additives.
Cooked by the community
Made it? Help the next woman.
Share what worked, what you changed, or the one thing you wish you had known before starting. Practical notes make this recipe better for everyone.
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Your symptoms change. Your plan should too.
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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.