High-Protein Chicken Sausage Egg White Scramble with Spinach
Need an easy breakfast meal-prep idea? Try my High-Protein Chicken Sausage Egg White Scramble with Spinach—keeps you full for hours!
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 protein and low in fat, making them a perfect choice for a lean, nutritious meal. While you do miss out on the vitamin-rich egg yolk, pairing egg whites with other nutrient-dense vegetables like spinach more than makes up for it.
This High-Protein Chicken Sausage Egg White Scramble with Spinach is not only loaded with nutrients but also delivers an impressive 30 grams of protein per serving! As someone who’s 44 years old, I know how important it is to prioritize protein to maintain energy, build muscle, and stay fuller for longer. Protein is a game-changer for tackling those last few stubborn pounds.
My personal journey includes being hypothyroid for life, as I had my thyroid removed in 2008 due to thyroid cancer. With a slower metabolism, I can’t afford extra calories if I want to feel my best and keep my clothes fitting well. But I don’t want to feel like I am starving all day. That’s why I’m starting a series of high-protein meal-prep recipes perfect for busy mornings and work lunches.
Here’s why I love this high-protein egg white scramble with chicken sausage and spinach!
- Egg Whites: Low in calories and high in protein, they’re excellent for weight loss. If you’re looking to maintain or build muscle, feel free to use whole eggs instead for the added nutrients.
- Chicken Sausage: Adds incredible flavor while boosting the protein content.
- Spinach: A powerhouse vegetable that’s nutrient-packed and may even help boost metabolism.
- Cottage Cheese: I love mixing in cottage cheese for a cheesy flavor and an extra protein punch—it’s so satisfying!
This scramble keeps me full until lunchtime and helps with post-workout recovery. It’s easy to make, nutrient-packed, and perfect for meal prep.
Stay tuned—I’ll be sharing more high-protein breakfast options in the coming weeks. These recipes are simple, delicious, and will become your go-to arsenal for starting the day strong!
Making This High-Protein Egg White Scramble with Chicken Sausage and Spinach
Step 1
Weigh Your Chicken Sausage
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.
Step 2
Brown the Sausage
Brown the sausage on both sides.
Step 3
Cook Egg Whites
Add egg whites to the sausage and cook until done. Sorry the picture is a little steamy.
Step 4
Add Cottage Cheese
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.
Step 5
Add Hot Sauce, Salt and Pepper
Hot Sauce is optional but highly recommended.
Step 6
Spinach
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 White Scramble with Spinach
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.
