Protein Packed Sausage and Zucchini Breakfast Bowls

BySara on Updated on
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This Sausage and Zucchini breakfast bowl is a delicious way to start your morning off with a protein packed meal. You get a blend of sweet with the chicken apple sausage and gently caramelized zucchini and savory with the salty feta and spices.

overhead photo of sausage and zucchini breakfast in a bowl - there are two sunny side eggs on top along with fresh dill and spices

Why You Will Love This Recipe

This has been one of my favorite breakfasts for a long time. It is high in protein and lower in carbs but is loaded with so much flavor. You will love the mildly sweet, savory combo and the protein will help keep you full and energized until your next meal.

Overhead photo of the ingredients for this sausage and zucchini breakfast. each ingredient is labeled

Ingredients

  • Chicken Apple Sausage – you can switch this up and use your preferred flavor of sausage
  • Zucchini
  • Eggs
  • Feta Crumbles – can also buy a block and crumble it yourself
  • Avocado Oil – you can also use olive oil if your prefer
  • Seasonings
    • Salt
    • Pepper Flakes
    • Garlic Powder
    • Paprika
    • Everything Bagel Seasoning
  • Fresh Herbs – this is optional but I love adding fresh dill or parsley on top
sausage and zucchini breakfast in a serving bowl with two bright orange egg yolks on top - there is fresh dill and spices over the top

Let’s Make a High Protein Breakfast Bowl

This is a brief rundown of the recipe, complete measurements and instructions can be found in the recipe card at the end of the post

Step One: sauté the sliced chicken apple sausage in a pan over medium heat until lightly browned and heated through. Remove from pan.
Step Two: toss the zucchini with salt, garlic powder and paprika and sauté in the pan over medium heat until just slightly caramelized and softened.
Step Three: combine the zucchini and chicken apple sausage together and set aside.
Step Four: cook the eggs in a small pan over low/medium heat until cooked to desired doneness. Serve the eggs over the sausage zucchini mixture and top with crumbled feta, fresh herbs and seasonings.

Recipe Notes

  • You can change up the type or flavor of sausage to your preferences
  • On days when you are in a rush, you can quickly scramble the eggs instead of doing sunny side up
  • I personally love fresh dill on top of this breakfast bowl but feel free to use your favorite herbs and spices
  • For storage, put the sausage and zucchini in an airtight container in the fridge for up to 4 days. Keep the feta and herbs separate and top when ready to enjoy. Cook the eggs fresh for serving.

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Protein Packed Sausage and Zucchini Breakfast Bowl

Sara
This Sausage and Zucchini breakfast bowl is a delicious way to start your morning off with a protein packed meal. You get a blend of sweet with the chicken apple sausage and gently caramelized zucchini and savory with the salty feta and spices.
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Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast
Cuisine American, Mediterranean
Servings 3 servings
Calories 426 kcal

Ingredients
  

  • 2 tsp Avocado Oil divided
  • 4 links Chicken Apple Sausage cut into slices
  • 1 medium Zucchini cubed
  • 1/2 tsp Salt
  • 1/2 tsp Garlic Powder
  • 1/4 tsp Paprika
  • 6 Eggs
  • 1/4 tsp Crushed Red Pepper Flakes
  • 1 tsp Everything Bagel Seasoning
  • 1/4 cup Feta Cheese
  • Cooking Oil Spray
  • Fresh Dill

Instructions
 

  • Heat 1 tsp of the avocado oil in a large pan over medium heat
    Add the sliced chicken apple sausage and cook until the sausage is evenly browned and completely warmed through (about 5-10 minutes)
    Remove from pan
  • Toss the cubed zucchini with the salt, garlic powder and paprika
    Heat the remaining tsp of oil in the pan over medium heat and add the seasoned zucchini
    Saut̩ for 5-7 minutes until the zucchini is lightly caramelized and just soft Рcareful not to overcook, the zucchini can get soggy
  • Stir the sausage and zucchini together in the pan and remove from heat
  • Spray a small non-stick pan with oil spray of choice and heat to medium/low
    Crack the eggs in ( I do 2 at a time) and cook for about 3-5 minutes, covering with a lid the last few minutes – cook the eggs to your preferred doneness (you can also scramble them)
  • Add roughly 1 cup of sausage and zucchini mixture to each plate with 2 eggs on top per serving (makes about 3 servings)
    Top with feta crumbles, *pepper flakes and bagel seasoning along with optional fresh dill

Notes

*Nutrition facts are auto calculated and can vary based on ingredients or brands used
*Serving size for this dish is about 1 cup of sausage and zucchini mixture with 2 eggs per serving
*leave off pepper flakes if you don’t like spice
    • You can change up the type or flavor of sausage to your preferences
    • On days when you are in a rush, you can quickly scramble the eggs instead of doing sunny side up
    • I personally love fresh dill on top of this breakfast bowl but feel free to use your favorite herbs and spices
    • For storage, put the sausage and zucchini in an airtight container in the fridge for up to 4 days. Keep the feta and herbs separate and top when ready to enjoy. Cook the eggs fresh for serving.

Nutrition

Calories: 426kcal | Carbohydrates: 9g | Protein: 31g | Fat: 30g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 419mg | Sodium: 1909mg | Potassium: 313mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1190IU | Vitamin C: 13mg | Calcium: 123mg | Iron: 3mg
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