TL;DR: A glorious meatless breakfast protein bomb that comes together quickly and keeps you full for a hot minute.
For when you want something hearty AF that’s also packed to the brim with protein and nutritional goodness. If you have veggies, faux-sausage (or the real stuff if that’s your thing), and eggs laying around begging to be devoured, this will get your day going without the inevitable crash and blah that follows a typical morning carb gorge. And while this meatless breakfast bowl is a stellar way to kick the morning off, I’m strictly in the breakfast anytime camp and will eat this whenever.
Another awesome thing is that this comes together really quickly and easily, which is particularly excellent for those what-happened-last-night mornings. I like to make this on days where I’m extra lazy and have diced veggies from a previous meal prep. Sauté the veggies with the sausage, add to a bowl, top with a fried egg and some sour cream and herbs — so easy even I can’t mess it up.
Tools & Tips: Quality meatless protein, quality non-stick pan.
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The bulk of this meatless breakfast bowl is the veggie sausage that you use. With that in mind make sure to use a product that tastes great and is in line with your health and fitness goals. For the version in the photos in this post, I used Tofurkey Adouille Sausage, which has 29 grams of protein per serving and a pretty pleasing taste and texture when sautéed. I also really love Field Roast Mexican Chipotle Sausage as well, which has slightly less protein (23 grams) but IMO even more appealing flavor and texture (it’s less dense and more moist). Both have really solid ingredient profiles, but if you’re watching your sodium intake be aware they both have over 500mg of the stuff.
If you have a quality non-stick pan in your kitchen arsenal, it will help this dish come together quicker and with less oil than a regular skillet. And if you’re feeling extra lackadaisical, you could toss the egg right into the pan with everything else at the end and have one less thing to clean up. I personally swear by my Scanpan Ceramic ProIQ pan for this recipe, and even more so for omelettes, scrambles, etc. It’s not cheap, but after using many other non-stick pans it’s well worth the money in my opinion; I can’t say enough good things about it. Lifetime warranty too!
The Process: Sauté a few things, throw a fried egg on top.
Get the stuff together. I had leftover chopped onions and peppers in the fridge which was nice.
Sauté the onions and peppers until softened, then stir in the cumin and oregano.
Next, get the sausage and mushroom working in there until browned to your liking, mixing occasionally.
Then add the tomatoes and spinach until cooked through and the greens are wilted. Adding the tomatoes towards the end (instead of earlier like in most other such dishes) to ensure they don’t become mush.
Last step, fry the egg! I’m using an egg frying pan here but you can use whatever you’d like. Using the same pan as you used for the sausage stuff is probably easiest.
Dump sausage stuff into a bowl, slide egg on top, add dollop of sour cream (or greek yogurt) and cilantro. And of course, douse with hot sauce if you really want to live life.
Vik Hebbar
Yields 1
A protein-packed meatless breakfast bowl with veggie sausage and fried egg that will get your day going. Quick and easy to make!
5 minPrep Time
15 minCook Time
20 minTotal Time
Save Recipe
Ingredients
- 1 tsp olive oil
- 1 Tofurkey Andouille Sausage
- 1/2 medium onion, sliced
- 1/2 bell pepper, sliced
- 1 serrano pepper, diced
- 1/4 cup mushrooms, cleaned and sliced
- 1 roma tomato, diced
- 1/2 cup spinach, chopped
- 1/8 cup cilantro, chopped
- 1/2 tsp cumin powder
- 1/4 tsp dried oregano
- 1 egg
- 1 tbsp fat-free sour cream
- salt and pepper to taste
Instructions
- Heat oil in pan on medium-high and add onions, bell peppers and serranos and saut? until softened and slightly browned
- Add cumin powder and oregano and cook for a minute
- Add sausage and mushrooms, cook for about 5-7 minutes or until browned to your liking
- Add tomatoes and spinach and cook for a couple of minutes until tomatoes are cooked through and spinach is wilted, season to taste and put in a bowl
- Fry egg in pan until whites are just set and add to bowl
- Spoon a dollop of sour cream and garnish with cilantro
Notes
Macros per serving: 39g protein, 28g carbohydrates (12g fiber), 25g fat; 482 calories
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