Protein Sausage Egg and Avocado Breakfast Scramble
A warm, high-protein breakfast featuring pan-seared chicken sausage, soft eggs, wilted spinach, and creamy avocado. Completely gluten-free and dairy-free for gentle digestion and steady morning energy.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Amy + Lila
Amy 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
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
5 min
Cook
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
For meal prep, slice and brown the chicken sausage ahead of time, then scramble the eggs fresh in under 5 minutes.
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 10 steps complete
Next: Slice 1 fully cooked chicken sausage link…
- 01
Slice 1 fully cooked chicken sausage link…
Slice 1 fully cooked chicken sausage link into 1/2-inch (1.2cm) rounds.
Tap card to mark done - 02
Heat 1 teaspoon of olive oil in…
Heat 1 teaspoon of olive oil in a medium non-stick skillet over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 03
Add the sliced chicken sausage to the…
Add the sliced chicken sausage to the warm skillet and cook for 3 to 4 minutes, turning halfway, until lightly browned on both sides.
Look for: lightly browned on both sides
Tap card to mark done - 04
Crack 2 large eggs into a small…
Crack 2 large eggs into a small bowl and whisk thoroughly with a fork until the yolks and whites are smooth and fully combined.
Look for: the yolks and whites are smooth and fully combined
Tap card to mark done - 05
Add 1 cup of fresh spinach to…
Add 1 cup of fresh spinach to the skillet with the sausage and toss for 1 minute until tender and wilted.
Look for: tender and wilted
Tap card to mark done - 06
Lower the heat to medium-low and pour…
Lower the heat to medium-low and pour the whisked eggs directly into the skillet with the sausage and spinach.
Tap card to mark done - 07
Gently stir and push the eggs across…
Gently stir and push the eggs across the skillet using a spatula for 2 to 3 minutes until soft, moist curds form and no liquid egg remains.
Look for: soft, moist curds form and no liquid egg remains
Tap card to mark done - 08
Remove the skillet from heat immediately to…
Remove the skillet from heat immediately to prevent overcooking.
Tap card to mark done - 09
Transfer the scramble to a plate and…
Transfer the scramble to a plate and top with 1/2 sliced ripe avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Serve warm immediately
Serve warm immediately. Store any leftovers in an airtight container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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