Turkey Sausage Spinach and Mushroom Scramble
A savory, high-protein skillet breakfast featuring ground turkey sausage, earthy mushrooms, fresh spinach, and soft eggs served with creamy sliced avocado. Designed to keep carbs low and energy steady without complex preparation.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Tracey + Lila
Tracey 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
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
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
Time saver
Store cooked sausage and mushrooms in advance for quick 3-minute assembly on busy mornings.
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 a nonstick skillet over medium heat…
- 01
Heat a nonstick skillet over medium heat…
Heat a nonstick skillet over medium heat (350°F / 175°C) and add 1 tsp (5ml) of olive oil.
Tap card to mark done - 02
Add 4 oz (115g) of ground turkey…
Add 4 oz (115g) of ground turkey sausage to the pan, breaking it into smaller pieces with a wooden spoon as it cooks for 4 to 5 minutes until browned throughout.
Look for: browned throughout
Tap card to mark done - 03
Add 0
Add 0.5 cup (35g) of chopped cremini mushrooms to the skillet with the sausage and cook for 2 to 3 minutes until tender and moisture has evaporated.
Look for: tender and moisture has evaporated
Tap card to mark done - 04
Add 1 cup (30g) of fresh spinach…
Add 1 cup (30g) of fresh spinach to the skillet and stir for 1 minute until soft and fully wilted.
Look for: soft and fully wilted
Tap card to mark done - 05
Whisk 2 large eggs in a small…
Whisk 2 large eggs in a small bowl, lower skillet heat to medium-low, and pour the eggs over the sausage and vegetable mixture.
Tap card to mark done - 06
Gently stir with a spatula for 2…
Gently stir with a spatula for 2 to 3 minutes until the eggs are set softly to your desired consistency.
Look for: the eggs are set softly to your desired consistency
Tap card to mark done - 07
Transfer the scramble to a plate
Transfer the scramble to a plate, top with 0.5 diced avocado, and serve immediately.
Ready when: everything is assembled and ready to enjoy
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