Protein Packed Breakfast!

Today I whipped up my Dad’s sausage scramble, we used some of it for breakfast burritos this morning and I’ll save the rest for quick breakfasts over the next few days. Basically, it’s just eggs, sausage, and peppers all scrambled together. Really simple, doesn’t take long, but can make fitting in breakfast quite easy! You can make it healthier too by subbing in turkey sausage or adding more veggies (my dad prefers to throw some onion in too)! We only had white tortillas, but I would normally use whole wheat for more fiber (gotta love the mom & pop grocery store here, not a great selection).

All you need is:

  • 1 package Jimmy Dean Reduced Fat Sausage
  • 12 Eggs
  • 1 each of Red, Green, & Yellow Bell Pepper

Crumble and Brown the sausage. Once browned, add the peppers, diced, and allow to soften.

While you’re waiting, crack all the eggs into one bowl and beat with a wire whisk. I add a little water to help thin the mix. Pour eggs over sausage and peppers.

Scramble like you would scrambled eggs until all eggs have cooked. Done!!

The way I prepped them this morning was simple. Heat the tortillas, scoop some of the scramble onto them, top with 1/4 cup grated real sharp cheddar cheese and 2 Tbsp Salsa of your choice. Yum!

Nutrition Facts for just the scramble (there are 12 servings, 2/3 cup each in one batch, roughly) so for one serving

Calories- 166 Carbs- 4 Protein- 13 Fat- 10 Fiber- 1 Sodium- 248

Nutrition Facts for my prep method (breakfast burrito with cheese & salsa)

Calories- 332 Carbs- 16 Protein- 21 Fat- 20 Fiber- 4 Sodium- 673

Yes, that fat is rather high but most of it is coming from the eggs and I’m not going to sacrifice the yolk (ie the most vitamin and mineral packed part of the egg) because of their fat content. I buy a brand that has higher omega-3s than the generic egg anyways. Plus, FAT DOES NOT MAKE YOU FAT! Excess calories from either carbs, fat, or protein will make you store fat. The only thing I’m truly not proud of with this breakfast is the sodium content. I normal healthy individual can handle that just fine, but I’d rather find a low-sodium salsa or make a fresh salsa out of tomatoes, onions, and a little jalapeno with some lime juice to tie it all together. But remember, everything is ok in moderation, don’t feel guilty for a healthy breakfast because one mineral component is higher than desired. Enjoy the food and move on. Add some fruit as a side and water, milk, or juice and you’re set!


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