Sourdough Toast with Scrambled Cheddar Eggs and Chicken Sausage
A warm, satisfying breakfast of fluffy eggs scrambled with sharp cheddar and baby spinach, served on toasted sourdough alongside a sweet-savory chicken apple sausage.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
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
Oven · Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Meal Prep Friendly: You can cook multiple chicken apple sausages ahead of time and store them in the refrigerator for up to 4 days, slicing and warming them up quickly in the toaster oven or skillet when ready to assemble.
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 8 steps complete
Next: Place a medium non-stick skillet over medium-low…
- 01
Place a medium non-stick skillet over medium-low…
Place a medium non-stick skillet over medium-low heat. Slice the chicken apple sausage diagonally into 1/2-inch (1.25cm) coins.
Tap card to mark done - 02
Add the sausage slices to the dry…
Add the sausage slices to the dry pan. Sear for 2 to 3 minutes per side, or until they develop a rich golden-brown crust. Transfer the sausage to a serving plate and cover with foil to keep warm.
Look for: they develop a rich golden-brown crust
Tap card to mark done - 03
Crack the eggs and whisk vigorously with…
In a small bowl, crack the eggs and whisk vigorously with a fork for 30 seconds until the yolks and whites are completely combined and slightly frothy.
Look for: the yolks and whites are completely combined and slightly frothy
Tap card to mark done - 04
Lightly mist the same skillet with olive…
Lightly mist the same skillet with olive oil spray and return it to medium heat. Add the baby spinach and cook for 1 to 2 minutes, stirring constantly, until the leaves are completely wilted but still bright green.
Look for: the leaves are completely wilted but still bright green
Tap card to mark done - 05
Turn the heat down to low
Turn the heat down to low. Pour the whisked eggs directly over the spinach. Use a heat-safe silicone spatula to gently drag the liquid eggs from the outer edges of the pan to the center, creating soft, pillowy folds.
Tap card to mark done - 06
Sprinkle the shredded sharp cheddar cheese evenly…
When the eggs are mostly set but still slightly wet (about 2 minutes), sprinkle the shredded sharp cheddar cheese evenly over the top. Gently fold one last time to distribute the melting cheese, then remove the pan from the heat.
Allow: 2 minutes
Tap card to mark done - 07
Toast the slice of sourdough bread in…
While the eggs are finishing, toast the slice of sourdough bread in a toaster until golden brown and crisp.
Look for: golden brown and crisp
Tap card to mark done - 08
Place the toasted sourdough on the serving…
Place the toasted sourdough on the serving plate next to the seared chicken sausage. Spoon the warm, cheesy spinach-scrambled eggs directly onto the toast and serve immediately.
Ready when: everything is assembled and ready to enjoy
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