High Protein Egg and Turkey Sausage McMuffin Bowl
A high-protein, McDonald's-inspired breakfast bowl packed with egg whites, turkey sausage, and real cheddar cheese. Perfect for an active lifestyle and powerlifting recovery without extra heavy calories.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Alicia + Lila
Alicia 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
Comfortably 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
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
Time saver
Store cooked sausage and egg whites separately in airtight containers for up to 3 days for quick meal prep.
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 9 steps complete
Next: Heat a non-stick skillet over medium-high heat…
- 01
Heat a non-stick skillet over medium-high heat…
Heat a non-stick skillet over medium-high heat at 350°F (175°C) and coat lightly with cooking spray.
Tap card to mark done - 02
Add ground turkey sausage to the skillet…
Add ground turkey sausage to the skillet and cook for 5 to 6 minutes, breaking it into small crumbles with a spatula until browned and cooked through with no pink remaining.
Look for: browned and cooked through with no pink remaining
Tap card to mark done - 03
Remove turkey sausage from the skillet and…
Remove turkey sausage from the skillet and set aside in a serving bowl.
Tap card to mark done - 04
Lower the heat to medium at 300°F…
Lower the heat to medium at 300°F (150°C) and pour egg whites into the same skillet.
Tap card to mark done - 05
Gently scramble egg whites for 2 to…
Gently scramble egg whites for 2 to 3 minutes until soft curd forms and they are fully set but moist.
Look for: soft curd forms and they are fully set but moist
Tap card to mark done - 06
Transfer scrambled egg whites to the bowl…
Transfer scrambled egg whites to the bowl with turkey sausage.
Tap card to mark done - 07
Top immediately with cheddar cheese
Top immediately with cheddar cheese, allowing it to melt over the warm eggs and sausage for 1 minute.
Allow: 1 minute
Tap card to mark done - 08
Toast English muffin halves in a toaster…
Toast English muffin halves in a toaster for 2 minutes until lightly golden and crispy.
Look for: lightly golden and crispy
Tap card to mark done - 09
Serve the warm high-protein scramble alongside the…
Serve the warm high-protein scramble alongside the toasted English muffin halves.
Ready when: everything is assembled and ready to enjoy
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