Turkey Sausage Egg and Spinach Hash
A savory, protein-packed breakfast hash served with toasted gluten-free bread. Rich in lean protein and anti-inflammatory greens to support steady morning energy.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Nanners + Lila
Nanners 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 HealthEveryday 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
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
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
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
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Pre-cook ground turkey in batches early in the week to assemble this breakfast in under 5 minutes on busy 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: Heat 1 tsp (5ml) of olive oil…
- 01
Heat 1 tsp (5ml) of olive oil…
Heat 1 tsp (5ml) of olive oil in a medium nonstick skillet over medium-high heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 100g of ground turkey sausage to…
Add 100g of ground turkey sausage to the skillet and break it into small crumbles using a wooden spoon. Cook for 5 to 6 minutes, stirring occasionally, until browned throughout and internal temperature reaches 165°F (74°C).
Look for: browned throughout and internal temperature reaches 165°F (74°C)
Tap card to mark done - 03
Add 1 cup (30g) of fresh spinach…
Add 1 cup (30g) of fresh spinach to the skillet and cook for 1 to 2 minutes until wilted.
Look for: wilted
Tap card to mark done - 04
Crack 2 large eggs into the skillet…
Crack 2 large eggs into the skillet alongside the sausage and spinach mixture. Reduce heat to medium and cook for 3 to 4 minutes until egg whites are set and yolks reach your desired firmness.
Look for: egg whites are set and yolks reach your desired firmness
Tap card to mark done - 05
Meanwhile
Meanwhile, place 1 slice (30g) of gluten-free bread into a toaster for 2 minutes until light golden brown.
Look for: light golden brown
Tap card to mark done - 06
Plate the turkey
Plate the turkey, spinach, and egg hash alongside the toast and serve immediately. Store any leftover cooked turkey sausage in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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