The Power of Simple: Egg & Turkey Sausage Plate
When mornings get busy (and let’s be real—they usually do), having a go-to breakfast that’s both deeply nourishing and fast to make is a game-changer. Enter: the Egg & Turkey Sausage Plate.
This meal is simple, satisfying, and totally customizable. It’s packed with high-quality protein and healthy fats to support lean muscle, balanced hormones, and that grounded energy you need to take on your day.
💪 Why We Love It
This plate doesn’t mess around. You’re getting 40+ grams of protein, clean animal fats, and nearly zero sugar or carbs. That means:
No mid-morning crashes
Stable blood sugar
And fuel that actually lasts through your workouts, meetings, and mom-life madness
Plus, it's just really good. Crispy sausage, golden eggs, a sprinkle of sea salt? Yes, please.
🔥 Make It Yours
This plate is endlessly flexible:
Toss on a handful of sautéed spinach if you're feeling veggie love
Add roasted sweet potatoes post-workout for a clean carb boost
Need extra protein? Add a third egg or bump up the sausage
And if you're deep in carnivore mode—this is one of those meals that just works. No frills, no fuss. Just fuel.
🍽️ Here’s the Basic Formula:
2 pasture-raised eggs
4 oz turkey sausage (seasoned your way)
Cooked in ghee, tallow, or olive oil
Optional: sea salt, red pepper flakes, garlic powder, rosemary
Takes 10 minutes max and tastes like a hug in skillet form.
🧬 Macros (Because We Love Data):
Protein: 40g
Fat: 33g
Carbs: 1g
Calories: ~465
✨ Ritualize It
Light a candle. Brew a cup of nettle tea. Take 3 deep breaths before you eat.
This isn’t just a breakfast plate—it’s a reminder that you’re worth slowing down for.
Egg & Turkey Sausage Plate
When mornings get busy (and let’s be real—they usually do), having a go-to breakfast that’s both deeply nourishing and fast to make is a game-changer. Enter: the Egg & Turkey Sausage Plate.
This meal is simple, satisfying, and totally customizable. It’s packed with high-quality protein and healthy fats to support lean muscle, balanced hormones, and that grounded energy you need to take on your day.
Ingredients
- 2 large pasture-raised eggs
- 4 oz ground turkey sausage (or 2 pre-cooked turkey sausage links)
- 1 tsp ghee, tallow, or olive oil
- Sea salt + cracked black pepper
- Optional: pinch of red pepper flakes, rosemary, or garlic powder
Instructions
- Cook the turkey sausage:
- If using ground turkey, season lightly with salt, pepper, and herbs.
- Heat a skillet over medium heat and add a bit of ghee or tallow.
- Cook turkey for 5–7 minutes, breaking it up and browning until fully cooked.
- If using links, sear on all sides until heated through and lightly crisped.
- Fry the eggs:
- In a separate pan (or the same one), fry 2 eggs in ghee or olive oil to your desired doneness—sunny side up, over easy, or even scrambled.
- Plate it up:
- Serve sausage and eggs side by side.
- Sprinkle with sea salt and red pepper flakes, or drizzle with hot sauce if you like heat.
Notes
Optional Add-Ons (if not strict carnivore):
- A few avocado slices for healthy fats
- A side of roasted potatoes or sautéed spinach
- Fermented sauerkraut for gut health boost
Swap Options:
- Turkey sausage → chicken sausage (for a leaner option)
- Fried eggs → poached or soft-boiled for less added fat
- Add ½ avocado for an extra 120 kcal and 3g fiber (if you want more staying power or post-workout fuel)
- Low-carb add-on: serve over sautéed spinach or kale with garlic and olive oil
Boost Flavor Without Carbs:
- Add dried rosemary, fennel seed, or paprika to turkey sausage
- Drizzle with hot sauce, Dijon mustard, or a touch of tamari
Muscle-Gain Variation:
- Add 1 extra egg or increase turkey to 5–6 oz for 50–55g of protein
- Serve with roasted potatoes for carb-fueled training support (+25g carbs per 1 cup)
Nutrition Facts
Calories
465Fat
33 gCarbs
1 gFiber
0 gNet carbs
1 gSugar
0 gProtein
40 gSodium
816 mg