Homemade Breakfast Plate
Description
A classic, well-rounded breakfast plate that provides protein, healthy fats, fiber, and essential vitamins. Perfect to start your day with energy and nourishment.
Ingredients (Serves 2)
2 large eggs
2 slices whole grain toast
1 cup baby spinach
½ cup cherry tomatoes, halved
½ avocado, sliced
2 turkey sausage links
½ cup mixed fresh fruit (e.g., strawberries, banana, blueberries)
1 tsp olive oil
Salt & pepper to taste
Instructions
Prepare Vegetables:
Heat olive oil in a pan over medium heat.
Add cherry tomatoes and spinach.
Sauté for 2–3 minutes until spinach is wilted and tomatoes are slightly softened.
Cook Sausage:
In the same or separate skillet, cook turkey sausage links according to package directions (usually 6–8 minutes on medium heat, turning frequently).
Toast Bread:
Toast two slices of whole grain bread to your desired crispness.
Cook Eggs:
You can scramble, fry, or poach the eggs. For a sunny-side-up:
Crack eggs into a nonstick skillet over medium-low heat.
Cover with a lid and cook until whites are set, about 3–4 minutes.
Assemble Plate:
Place toast, eggs, sausage, sautéed vegetables, sliced avocado, and fruit on the plate.
Season with salt and pepper as desired.
Nutrition Info (per serving)
Nutrient Amount
Calories 425 kcal
Protein 22 g
Carbohydrates 32 g
Dietary Fiber 6 g
Sugars 7 g
Fat 25 g
Saturated Fat 5 g
Sodium 580 mg
Potassium 720 mg
Cholesterol 210 mg
Values are approximate and may vary depending on exact brands and measurements.
Time Required
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Frequently Asked Questions (Q&A Class)
Q1: Can I use a plant-based alternative to turkey sausage?
A: Yes! You can use soy-based sausages or other plant-based protein options like tempeh or black bean patties.
Q2: How can I make this dairy-free and gluten-free?
A: For gluten-free, use certified GF bread. It’s already dairy-free unless your sausage or bread contains milk ingredients—check labels to confirm.
Q3: Can I prepare this in advance?
A: You can pre-cook the sausage and chop veggies or fruits the night before. Eggs and toast are best made fresh.
Q4: How can I reduce the fat content?
A: Use egg whites instead of whole eggs, limit avocado to ¼ per serving, and opt for low-fat sausage or omit it.
Q5: What drink pairs well with this breakfast?
A: Fresh orange juice, herbal tea, or a protein smoothie pairs wonderfully.