Healthy Breakfast: Scrambled eggs with chicken sausage and avocado

People ask about my diet all the time.  When they do, I tell them, “It’s simple, clean, and tasty.”  

I typically eat my largest meal in the beginning of the day, (kind of like gassing up before a long road trip)  and tapering off as the day goes on. This way, I have more energy throughout the day; I have all day to burn the calories I’ve ingested, AND there’s less chance of late day/evening snacking.   

I start with a healthy breakfast, usually broken down into 3 parts, and eaten 2-3 hours apart.

  • Coffee
  • Low- sugar cereal with almond milk
  • Eggs

Lately, my egg dish of choice, is scrambled eggs with onion, chicken sausage and avocado. Not being a big fan of preservatives, I use Trader Joe’s Jalapeno Chicken sausage, because I like it spicy.  It’s minimally processed and contains no preservatives.

Here are the things you’ll need:

Frying Pan

Heat source

1 TBS sunflower oil

1 fully cooked sausage (diced)

1/3 cup onion (fine dice)

2 egg whites + 1 whole egg (scrambled)

1 large pinch of lite cheese (I like Trader Joe’s lite Mexican Blend)

1/4 avocado diced



Heat the pan on medium high heat.  Once hot, add oil and coat evenly.  Add sausage and sauté until lightly browned (about 2-3 min). Add diced onion to sausage and cook another 2 min or until translucent or lightly browned.  In a small bowl, using a whisk or fork, scramble the eggs and add to pan.  Turn down the heat to lowest setting, and using a spatula, gently stir as the eggs begin to solidify.  Add cheese and continue mixing. Do not over cook!  Remove from heat and serve with avocado.  Salt & Pepper can be added, if you like, or just do what I do, and add hot sauce! YUM 🙂

Ingredients you will need.

Brown the sausage.

Add onion.

Scramble the eggs.

Add eggs to pan and gently stir when they begin to harden.

Add cheese.

Gently stir and remove from heat when cheese is melted & eggs are firm.

Here’s a demo where I actually cooked this on Periscope.  Check it out. 🙂

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  1. Mary

    Thank you for sharing this. I made it about 15 minutes ago and it was amazing. Can’t get Trader Joe’s in UK but managed to find equivalent. Excellent recipe and easy to follow.

  2. Dawn

    Thanks for sharing. I tried this and loved it but I’m sure yours taste way better

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