Chicken Sausage and Avocado Breakfast Bowl
A comforting, fish-free savory breakfast bowl featuring sliced chicken sausage, poached or scrambled eggs, and rich avocado over warm wilted spinach.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Tracy + Lila
Tracy 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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy 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 · Knife and cutting board
Time saver
Meal prep tip: Slice and sear the chicken sausage ahead of time and store in an airtight container for up to 3 days to speed up weekday morning 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 1 tsp (5ml) olive oil in…
- 01
Heat 1 tsp (5ml) olive oil in…
Heat 1 tsp (5ml) olive oil in a medium nonstick skillet over medium heat (350°F / 175°C).
Tap card to mark done - 02
Add 3
Add 3.5 oz (100g) sliced chicken sausage to the pan and cook for 4 to 5 minutes, turning occasionally until golden brown and heated through to an internal temperature of 165°F (74°C).
Look for: golden brown and heated through to an internal temperature of 165°F (74°C)
Tap card to mark done - 03
Transfer the sausage to a bowl and…
Transfer the sausage to a bowl and set aside.
Tap card to mark done - 04
Add 2 cups (60g) fresh spinach and…
In the same skillet over medium-low heat, add 2 cups (60g) fresh spinach and cook for 1 to 2 minutes until just wilted.
Look for: just wilted
Tap card to mark done - 05
Transfer the wilted spinach into your serving…
Transfer the wilted spinach into your serving bowl as the base.
Tap card to mark done - 06
Crack 2 large eggs into the skillet…
Crack 2 large eggs into the skillet and cook to your preference (fried, scrambled, or poached) for about 3 to 4 minutes.
Allow: 3 to 4 minutes
Tap card to mark done - 07
Slice 0
Slice 0.5 medium avocado.
Tap card to mark done - 08
Arrange the cooked chicken sausage
Arrange the cooked chicken sausage, cooked eggs, and sliced avocado on top of the wilted spinach.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Season with a small pinch of salt…
Season with a small pinch of salt and fresh black pepper before serving immediately.
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