Chicken Sausage and Berry Breakfast Plate
A savory homemade chicken patty served alongside creamy dairy-free cottage cheese and sweet fresh berries. It is a satisfying, low-glycemic morning meal designed for lasting energy.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by ERNESTINE + Lila
ERNESTINE 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
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Prep sausage patties in advance and store in an airtight container in the refrigerator for up to 3 days for quick weekday 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 6 steps complete
Next: Combine ground chicken
- 01
Combine ground chicken
In a medium bowl, combine ground chicken, sage, thyme, garlic powder, salt, and black pepper using a fork until evenly mixed.
Look for: evenly mixed
Tap card to mark done - 02
Shape the chicken mixture into 2 flat…
Shape the chicken mixture into 2 flat patties, about 0.5 inch (1.3cm) thick.
Tap card to mark done - 03
Heat olive oil in a non-stick skillet…
Heat olive oil in a non-stick skillet over medium heat.
Tap card to mark done - 04
Add patties to the skillet and cook…
Add patties to the skillet and cook for 4 to 5 minutes per side, until browned and cooked through with an internal temperature of 165°F (74°C).
Look for: browned and cooked through with an internal temperature of 165°F (74°C)
Tap card to mark done - 05
Transfer chicken patties to a serving plate…
Transfer chicken patties to a serving plate alongside dairy-free cottage cheese and fresh blueberry.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately while patties are warm
Serve immediately while patties are warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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