Cozy Chicken Apple Sausage Breakfast Skillet
A warm, comforting breakfast skillet featuring savory chicken apple sausage, sweet potato, and spinach. This simple one-pan meal provides a satisfying balance of protein and complex carbohydrates to support morning energy.
Prep
10 min
Cook
15 min
Total
25 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
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
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
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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Leftovers store wonderfully in an airtight container in the refrigerator for up to 3 days; simply reheat in a dry skillet over medium heat for 3 to 4 minutes before serving.
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 6 steps complete
Next: Heat the olive oil in a medium…
- 01
Heat the olive oil in a medium…
Heat the olive oil in a medium non-stick skillet over medium-high heat for about 1 minute until it shimmers.
Look for: it shimmers
Tap card to mark done - 02
Add the diced sweet potato to the…
Add the diced sweet potato to the skillet. Cook for about 8 to 10 minutes, stirring occasionally, until the sweet potato is tender and lightly browned.
Look for: the sweet potato is tender and lightly browned
Tap card to mark done - 03
Add the sliced chicken apple sausage and…
Add the sliced chicken apple sausage and minced garlic. Sauté for another 3 to 4 minutes until the sausage is heated through and slightly caramelized.
Look for: the sausage is heated through and slightly caramelized
Tap card to mark done - 04
Toss in the fresh baby spinach
Toss in the fresh baby spinach. Stir constantly for 1 to 2 minutes until the spinach is fully wilted.
Look for: the spinach is fully wilted
Tap card to mark done - 05
Crack the egg directly into the skillet…
Crack the egg directly into the skillet over the mixture. Reduce the heat to medium-low, cover with a lid, and let it cook for 3 to 4 minutes until the egg white is completely opaque but the yolk is still soft.
Look for: the egg white is completely opaque but the yolk is still soft
Tap card to mark done - 06
Remove from heat
Remove from heat, slide onto a plate, and season with a pinch of sea salt and freshly cracked black pepper before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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