High-Protein Chicken Sausage Egg Scramble (Meal Prep Hero!)
Fuel your day with this easy chicken sausage egg scramble! High in protein, full of flavor, and ready in under 20 minutes. Perfect for busy mornings!
👩🍳High-Protein Chicken Sausage Egg White Scramble with Spinach
If you’re trying to lose weight, I highly recommend making your scrambles with egg whites. They’re packed with lean protein and low in fat, making them a perfect choice for a high-protein breakfast or a low-calorie meal prep option. While you do miss out on the vitamin-rich egg yolk, pairing egg whites with nutrient-dense vegetables like spinach easily makes up for it. Plus, it keeps your meal light, filling, and totally satisfying without dragging you down.
This High-Protein Chicken Sausage Egg White Scramble with Spinach is one of my absolute favorites. Not only is it loaded with nutrients, it also delivers a huge 30 grams of protein per serving. As someone who’s 44 years old, I know firsthand how important it is to focus on high-protein meals to maintain energy, build muscle, and stay fuller for longer—especially when life is busy and the snack cravings are real. Protein has been a total game-changer for tackling those last few stubborn pounds, helping me stay lean without feeling like I’m starving all day.
My personal journey includes being hypothyroid for life, after having my thyroid removed in 2008 because of thyroid cancer. With a slower metabolism, I have to be pretty intentional with my food choices if I want to feel my best and keep my clothes fitting the way I like. But I also refuse to be miserable or feel deprived. That’s why I’m kicking off a whole series of high-protein meal prep recipes perfect for busy mornings and healthy lunches that you’ll actually want to eat.
This egg white scramble with chicken sausage and spinach is the real deal. The egg whites give it a light, fluffy texture while loading it up with muscle-building protein. Chicken sausage adds incredible flavor without a ton of extra fat, and fresh spinach sneaks in those vitamins, minerals, and fiber that keep your body humming.
I love mixing in a little cottage cheese too—it’s a cheesy, creamy boost that adds even more protein and makes every bite so satisfying. Honestly, this scramble keeps me full straight through to lunch and helps with post-workout recovery too, which is huge. It’s easy, macro-friendly, and hands-down one of the best healthy breakfast recipes for anyone looking to stay fueled, energized, and ready to crush the day.
Stay tuned — I’ve got even more easy high-protein breakfast ideas coming your way. These recipes are simple, quick, and built for real life—no fancy ingredients, no complicated steps, just real food that works hard for you
🛒 Recipe Ingredient List
🥣 Making This High-Protein Egg White Scramble with Chicken Sausage and Spinach
Slice the chicken sausage into thin slices. Then use a digital scale to weigh it out. Weighing and measuring food is the key to weight loss.
Brown the sausage on both sides. This typically takes a couple minutes per side. Browning it adds a carmalized flavor that takes ordinary sausage up a notch.
Add egg whites to the sausage and cook until done. Sorry the picture is a little steamy.
Next, add the cottage cheese, Strain the whey from the cottage cheese first to remove excess moisture, mix it with the egg whites, and add the whey back in to get maximum protein.
Add hot sauce, salt and pepper. Give it a good stir.
Add spinach and cook until wilted. Stir it into the eggs. This recipe makes two servings, so enjoy immediately or divide into two meal-prep containers.
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High-Protein Chicken Sausage Egg Scramble (Meal Prep Hero!)
Equipment
Ingredients
Instructions
- Place a fine mesh colander over a bowl. Add ½ cup cottage cheese and let it drain out some or most of the liquid. Keep the liquid.
- Weigh out 4 oz chicken smoked sausage, cut into thin slices. Add to a preheated skillet and cook for 3-4 minutes or until they start to brown slightly. Flip and continue to cook another 3-4 minutes on the other side.
- In a bowl, whisk together 1 cup egg whites, the strained cottage cheese and Salt and pepper to taste. Set aside.
- Add 1 tbsp butter with the sausages in the skillet. When that has melted, add the egg mixture. Continue to cook, stirring occasionally, until the egg whites get fluffy and are cooked through. You might need to drain some of the liquid out of the pan to obtain the right consistency.
- Gently stir in 2 tsp Hot sauce if you are using it.
- Add 2 cups fresh spinach and gently stir into the eggs, cooking until the spinach is wilted.
- Pour the whey back into the pan, but avoid stirring. Heat gently for 1-2 minutes. Adding back the whey maintains the protein content of the dish.
- Split into two meal-prep containers and allow to cool completely. Consume within 2-3 days. Heat in the microwave for 1-2 minutes or until warm before consuming.
Notes
Substitutions
Nutrition
FAQs
What are the health benefits of an egg white scramble?
Egg white scrambles are low in calories and fat but high in protein, making them a great option for weight management and muscle building.
Can I use whole eggs instead of just egg whites?
Yes, you can use whole eggs for a richer flavor and additional nutrients, but this will increase the calorie and fat content.
What vegetables can I add to my egg white scramble?
Popular options include spinach, bell peppers, tomatoes, mushrooms, and onions, but feel free to customize with your favorites.
Serving Suggestions
This scramble is plenty filling all on its own, but if you want to add a little something extra, it’s super easy. I usually throw some fresh berries or a banana on the side if I’m in a hurry and want something sweet to balance it out. If I’m feeling a little hungrier, I’ll wrap the scramble in a whole wheat tortilla and turn it into a quick breakfast burrito. Toast with a little butter or smashed avocado is always a good idea too. Some mornings, I’ll sprinkle a little feta or hot sauce over the top just to mix things up. It’s one of those meals that’s easy to keep simple or bulk up depending on what kind of morning you’re having.
Healthy Breakfast Musts
If you’re looking for more healthy breakfast ideas to mix things up, I’ve got a bunch of recipes that are easy, filling, and actually taste good. My Easy Maple Syrup Granola with Oats, Seeds & Protein Powder is great for topping yogurt or grabbing by the handful when you’re running out the door. You can also keep it simple with All Natural Honey Oat Granola — sweet, crunchy, and homemade so you know exactly what’s in it. If you want something warm and cozy, Banana Protein Pancakes and Nutty 9-Grain Pancakes with Flax both hit that “weekend breakfast” feeling without wrecking your goals.
For easy grab-and-go mornings, I love making Egg Muffins — they’re great for meal prep and you can switch up the veggies depending on what’s in your fridge. If you’re craving something a little more fun, the Spiced Buttered Rum Apple Cider Muffins and Healthy Banana Oat Muffins are both perfect for cozy mornings. You can also keep things light and simple with a quick Honey Vanilla Yogurt bowl and call it a day.
If you’re feeling more like a big hearty breakfast, the Fiesta Breakfast Hash or Herbed Breakfast Potatoes would be perfect alongside some eggs or avocado. The Goat Cheese Breakfast Skillet is a little fancier but honestly pretty easy to pull off, and Sourdough Biscuit Breakfast Sandwiches are a must if you want something that feels extra without being complicated. And if you ever need to feed a crowd (or just want leftovers), my Breakfast Casserole and Banana Bread with Zucchini are both great options to have ready and waiting.