High Protein Breakfast: Chicken Sausage Breakfast Skillet Recipe

Chicken sausage, eggs, and veggies in one skillet — a savory high protein breakfast that's more interesting than the same old scramble every morning.

Cook 30 min Difficulty NORMAL 345 kcal
#high protein #mediterranean
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Ingredients
Main ingredients
  • chicken sausage links (fully cooked) 12 oz
  • large eggs 6 pieces
  • red bell pepper 1 medium
  • zucchini 1 medium
  • yellow onion 1 small
  • baby spinach 2 cups
  • olive oil 2 tbsp
Seasonings/Sauce
  • kosher salt 0.5 tsp
  • black pepper 0.25 tsp
  • smoked paprika 0.5 tsp
Nutrition summary
Carbohydrates 13 g 15%
Protein 28 g 32%
Fat 18 g 53%
Serving size 260g
Cooking steps
  1. 1

    Slice the chicken sausage links into 1/4-inch rounds. Dice the red bell pepper, zucchini, and onion into even-sized pieces for uniform cooking.

  2. 2

    Heat 1 tbsp olive oil in a large nonstick skillet over medium heat. Add the sausage slices and cook, stirring occasionally, until lightly browned (about 3–4 minutes). Remove the sausage and set aside.

  3. 3

    Add the remaining 1 tbsp olive oil to the skillet. Increase heat slightly. Add onion and sauté for 2 minutes, then add bell pepper and zucchini. Cook, stirring often, until tender and slightly caramelized, about 6–8 minutes.

  4. 4

    Reduce heat to medium-low. Stir in baby spinach and return sausage to the pan. Cook until spinach is wilted, about 1 minute. Season with kosher salt, black pepper, and smoked paprika.

  5. 5

    Make six small wells in the mixture and crack an egg into each. Cover the skillet and cook gently on low heat until whites are set but yolks are still soft, 5–7 minutes. Serve immediately.

Personalized Q&A
Q. What's the key ingredient in this recipe?
Chicken sausage is the key ingredient, giving the skillet its savory depth and high protein content. Combined with eggs and fresh vegetables, it creates a breakfast that stands out both in flavor and nutrition.
Q. How should I control the heat to avoid overcooking the eggs?
After adding the eggs to the skillet, reduce the heat to low and cover the pan. This gentle heat ensures the egg whites set without overcooking the yolks, delivering a creamy texture. Watch closely during the last few minutes for perfect doneness.
Q. How can I ensure the vegetables stay tender but not mushy?
Dice the vegetables evenly and sauté over medium to medium-high heat until they are just tender and slightly caramelized. Avoid crowding the skillet, stir frequently, and monitor closely, as overcooked veggies can lose their distinct textures.
Q. What are the nutrition highlights of each serving?
Each serving provides approximately 345 kcal, containing 28g protein (32% of calories), 13g carbohydrates (15%), and 18g fat (53%). This balanced profile emphasizes high protein with moderate fat, ideal for an energizing breakfast.
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