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Day 7 Breakfast: Scrambled Eggs + Diced Sausage & Green Onions

Prep Time:

5 minutes

Cook Time:

5-7 minutes

Serves:

1

Level:

Beginner

About the Recipe

Fluffy scrambled eggs packed with savory diced sausage and fresh green onions. This easy, protein-rich breakfast is quick to prepare and full of flavor, making it an ideal low-carb start to the day.

Ingredients

Scrambled Eggs:

  • 3 large eggs (pasture-raised preferred)

  • 1 tablespoon heavy cream (optional for fluffier eggs)

  • ¼ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper


Filling:

  • 2 small sausage links (sugar-free, nitrate-free preferred), diced

  • 1 tablespoon butter or olive oil (for cooking)

  • 1 tablespoon chopped green onions (green and white parts)

  • ¼ teaspoon garlic powder (optional for added depth)

Preparation

Prepare the Sausage and Green Onions:

  1. Dice the Sausage:

    • Slice the sausage links into small, bite-sized pieces.

    • If the sausages are pre-cooked, set them aside. If raw, cook them fully before adding to the eggs.

  2. Chop the Green Onions:

    • Chop the green onions, separating the green tops from the white base.

    • Set aside for garnish or to add during cooking.


Prepare the Eggs:

  1. Whisk the Eggs:

    • In a medium bowl, whisk together the eggs, heavy cream (if using), sea salt, and black pepper.

    • Whisk until smooth and slightly frothy.

  2. Heat the Skillet:

    • Heat a non-stick skillet over medium heat.

    • Add 1 tablespoon of butter or olive oil to the skillet.

  3. Sauté the Sausage and Green Onions:

    • Add the diced sausage to the skillet.

    • Cook for 2-3 minutes, stirring occasionally, until browned and heated through.

    • Add the chopped white parts of the green onions and sauté for another 1 minute.


Cook the Scrambled Eggs:

  1. Add the Eggs:

    • Pour the whisked eggs into the skillet over the sausage and green onions.

    • Gently stir with a spatula, bringing the edges of the eggs toward the center as they begin to set.

  2. Scramble the Eggs:

    • Continue stirring gently for 2-3 minutes until the eggs are softly set but still slightly creamy.

  3. Add Green Onion Tops:

    • Add the green onion tops during the last 30 seconds of cooking for a burst of freshness.

  4. Remove from Heat:

    • Remove the eggs from heat while they’re still slightly glossy, as they will continue cooking in the residual heat.


Assemble and Serve:

  1. Plate the Scrambled Eggs:

    • Transfer the scrambled eggs to a plate.

  2. Optional Garnish:

    • Garnish with additional green onions or a sprinkle of shredded cheese for extra flavor.


Tips to Make It Even Easier:

  • Use Pre-Cooked Sausage: Go for pre-cooked sausage links to save time. Simply dice and heat before adding to the eggs.

  • Batch Cook Sausage for the Week: Cook extra sausage ahead of time and store in the fridge for quick breakfasts throughout the week.

  • Microwave Eggs for Speed: For a faster option, whisk the eggs and microwave in 30-second intervals, stirring in between, until cooked.

  • Chop Ingredients Ahead of Time: Dice sausage and chop green onions the night before to save time in the morning.

  • Add Frozen Onions for Convenience: If you’re out of fresh green onions, use frozen chopped onions instead.


Quick and Simple Flavor Boost Options (Optional):

  • Add Shredded Cheddar or Parmesan: Stir in a handful of shredded cheese during the last 30 seconds of cooking for extra richness.

  • Spicy Kick with Jalapeños: Add finely diced jalapeños for a bit of heat.

  • Avocado Slices for Creaminess: Serve with sliced avocado on the side for healthy fats and creaminess.

  • Crumbled Bacon for Extra Crunch: Add crispy crumbled bacon to the scrambled eggs for added texture.

  • Hot Sauce for Spice: Drizzle sugar-free hot sauce over the eggs for a flavorful kick.

  • Chili Flakes for Heat: Add crushed red pepper flakes for a subtle spicy twist.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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