Healthy Protein-Rich Breakfast Recipe
created by
Theresa R. 07/22/2024
"2 boiled herbs spinach onions peppers and turkey sausage patty"
Ingredients
- 4 boiled eggs
- 2 cups fresh spinach
- 1 cup mixed bell peppers (red, yellow, green), diced
- 1 cup onions, diced
- 4 turkey sausage patties
- 1 tablespoon olive oil
- Black pepper to taste
Instructions
- 1. Begin by boiling the eggs. Place them in a pot, cover with water, and bring to a boil. Once boiling, reduce heat and simmer for 9-12 minutes. Remove and cool in cold water.
- 2. In a large skillet, heat olive oil over medium heat. Add diced onions and sauté for 3-4 minutes until translucent.
- 3. Add the mixed bell peppers and spinach to the skillet. Cook for another 5 minutes until the spinach wilts and the peppers soften.
- 4. While the vegetables are cooking, heat the turkey sausage patties in a separate pan according to package instructions.
- 5. Once everything is cooked, slice the boiled eggs in half and arrange them on a plate with the sautéed vegetables and turkey sausage. Season with black pepper to taste.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 15g |
| Fiber | 5g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 20g |
| Saturated Fat | 5g |
Health Benefits
This Protein-Rich Breakfast is loaded with lean proteins from turkey sausage and eggs, which help keep you full and satisfied. Spinach and bell peppers provide essential vitamins and minerals, while being low in calories. This dish fits well into various diets, including Mediterranean and low-carb, making it a versatile choice for anyone looking to maintain a healthy lifestyle. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of fresh fruit for added fiber and vitamins.
- Serve with a glass of unsweetened almond milk or herbal tea.
- Garnish with fresh herbs like parsley or cilantro for extra flavor.
Recipe Variations and Adjustments
lean protein breakfast
Focus on using only lean proteins like egg whites and turkey sausage to reduce fat content.
healthy breakfast
Incorporate whole grains like quinoa or brown rice as a base for added fiber.
high protein breakfast
Increase the number of turkey sausage patties or add a scoop of protein powder to the sautéed vegetables.
FAQs About This Recipe
Can I prepare this breakfast in advance?
Yes, you can prepare the vegetables and cook the sausage in advance. Store them separately in the fridge and reheat in the morning.
Is this recipe suitable for meal prep?
Absolutely! This recipe can be made in bulk and stored in individual portions for quick breakfasts throughout the week.
Can I use frozen vegetables instead of fresh?
Yes, frozen vegetables can be used. Just make sure to thaw and drain any excess water before cooking.
How can I make this recipe spicier?
Add diced jalapeños or a sprinkle of red pepper flakes to the sautéed vegetables for an extra kick.
What can I substitute for turkey sausage?
You can use chicken sausage, plant-based sausage, or even skip the sausage altogether for a vegetarian option.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Protein-Rich Breakfast Recipe for its perfect balance of lean proteins and vibrant vegetables, making it a satisfying start to your day. Packed with nutrients, it helps keep you full and energized, supporting your weight loss goals without sacrificing flavor. Plus, it's quick to prepare, making it ideal for busy mornings or travel. Enjoy a nutritious meal that feels indulgent yet aligns with your health objectives.
Recipe created by Fitmate Coach; inspired by Theresa R.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (1)
"2 boiled herbs spinach onions peppers and turkey sausage patty"