Recipes

Egg White Sausage Scramble and Asparagus

This breakfast meal prep has been my go-to for the past month and I love it. Every once in a while I get into the habit of having vegetables with my breakfast and it’s one of the best dieting hacks I’ve done. If you’re planning to have a low-carb day or know that you have plans in the evening where you’ll be snacking, this is the perfect breakfast prep. Most days of the week I workout in the evenings, so I don’t need a lot of carbs early in the morning so this breakfast also works great for that. Also, salsa on eggs and in wraps is my new favorite thing, and a good alternative to adding cheese to your eggs if you’re low on fat macros during a cut – only 10 calories a serving!

Other breakfast meal preps for the work week include overnight oats (here’s my previous recipe, but I’ve update it since then) or a protein waffle. If you’re not into traditional breakfast foods or you have leftovers you want to eat instead, do that! I find that just about any leftover is pretty tasty scrambled up with eggs and wrapped in a tortilla.

what you’ll need

  • 139 grams egg whites (3 servings)
  • 1 Morningstar veggie sausage or your favorite lean sausage
  • 100 gramsasparagus
  • lemon pepper seasoning
  • salsa

Spray a small skillet with cooking spray to prevent the egg whites from sticking and heat to a low-medium heat. Pour in the egg whites. If you’re using a frozen sausage option, cook it in the microwave until it’s thaw but not cooked through. Cut into smaller pieces for the scramble. Next prep your asparagus – I like to steam mine when I’m in a pinch for time. Chop off the bottom ends and then cut in half again – rinse thoroughly. I like to sprinkle mine with lemon pepper season and steam in the microwave between two and three minutes, depending on how much I’m cooking.

Go back to the egg whites and begin to scramble. Once the eggs start to cook add in the sausage and continue to scramble. Cook until sausage is fully cooked and eggs are at a desired state – I like mine a little more fluffy than I do crisp. Once the eggs are done, top off with one serving of salsa which in my case is 32 grams for 10 calories. Serve warm with the asparagus spears!

Egg White Sausage Scramble and Asparagus

Calories and macros for this breakfast meal prep: 185kcal / 8C / 27P / 3F. The best part about the recipe besides the macros is that it’s filling! Having high volume foods when you’re cutting helps you feel satisfied and feel full, butĀ for some reason we tend to omit volume foods from our breakfasts. Swap out toast, bagels and other higher carb foods we’re used to having with breakfast for asparagus, broccoli, or your favorite veggie – you’ll thank me later!

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