Gentle Sourdough Plate with Soft Scrambled Eggs
A comforting, moderate-portion breakfast featuring soft scrambled eggs folded with baby spinach, paired with savory chicken apple sausage, toasted sourdough, and sweet fresh berries.
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
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep Ahead: You can slice your sausage and pre-wash your spinach the night before to make this breakfast assemble in under 10 minutes 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 8 steps complete
Next: Slice the chicken apple sausage diagonally into…
- 01
Slice the chicken apple sausage diagonally into…
Slice the chicken apple sausage diagonally into bite-sized coins.
Tap card to mark done - 02
Place a small non-stick skillet over medium…
Place a small non-stick skillet over medium heat and add a portion of the olive oil. Once warm, add the sliced chicken apple sausage and cook for about 3 to 4 minutes, turning once, until beautifully browned and heated through. Remove the sausage from the skillet and set aside on your serving plate.
Look for: beautifully browned and heated through
Tap card to mark done - 03
Crack the large eggs and whisk thoroughly…
In a small bowl, crack the large eggs and whisk thoroughly with a fork until the yolks and whites are completely blended and slightly frothy.
Look for: the yolks and whites are completely blended and slightly frothy
Tap card to mark done - 04
Reduce the skillet heat to medium-low
Reduce the skillet heat to medium-low. Add the remaining olive oil, then add the fresh baby spinach. Stir constantly for 1 minute until the spinach is just wilted.
Look for: the spinach is just wilted
Tap card to mark done - 05
Pour the whisked eggs directly over the…
Pour the whisked eggs directly over the spinach. Using a heat-resistant spatula, gently pull the eggs from the edges to the center, creating soft curds.
Tap card to mark done - 06
Sprinkle the cheddar cheese over them
When the eggs are mostly set but still slightly wet (about 2 minutes), sprinkle the cheddar cheese over them. Fold gently once more to incorporate, then slide the eggs immediately onto your plate next to the sausage.
Allow: 2 minutes
Tap card to mark done - 07
Place the sourdough bread into a toaster…
Place the sourdough bread into a toaster or onto a dry pan over medium heat for 1 to 2 minutes per side until light golden brown.
Look for: light golden brown
Tap card to mark done - 08
Arrange the toasted sourdough and fresh raspberries…
Arrange the toasted sourdough and fresh raspberries on your plate alongside the soft scramble and sausage. Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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