Scrambled Egg and Chicken Sausage Bowl
A quick, high-protein breakfast bowl with savory chicken chipolatas, warm quinoa, wilted spinach, fluffy scrambled eggs, and crunchy mixed seeds. Completely dairy-free and full of steady energy for your morning.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
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
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
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
Time saver
Store leftover cooked sausages in an airtight container in the fridge for up to 3 days.
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 5 steps complete
Next: Place a medium skillet over medium heat
- 01
Place a medium skillet over medium heat
Place a medium skillet over medium heat, 350°F (175°C), and add the olive oil. Add the chicken chipolatas and cook for 6 to 8 minutes, turning occasionally, until golden brown and cooked through to an internal temperature of 165°F (74°C).
Look for: golden brown and cooked through to an internal temperature of 165°F (74°C)
Tap card to mark done - 02
Warm the pre-cooked quinoa in a small…
While the sausages cook, warm the pre-cooked quinoa in a small heatproof bowl in the microwave for 45 to 60 seconds until steaming.
Look for: steaming
Tap card to mark done - 03
Remove the cooked sausages from the skillet…
Remove the cooked sausages from the skillet and set aside on a plate. Reduce heat to medium-low, 300°F (150°C), and add the baby spinach to the same skillet. Toss for 1 to 2 minutes until just wilted, then transfer to the bowl with the quinoa.
Look for: just wilted, then transfer to the bowl with the quinoa
Tap card to mark done - 04
Crack the eggs into a small bowl
Crack the eggs into a small bowl, add the black pepper, and whisk gently until combined. Pour the eggs into the skillet over medium-low heat and gently fold with a spatula for 2 to 3 minutes until soft curds form and they are just set.
Look for: combined
Tap card to mark done - 05
Assemble your bowl by topping the warm…
Assemble your bowl by topping the warm quinoa and spinach with the chicken chipolatas and scrambled eggs. Sprinkle the toasted mixed seeds over the top and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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