Cheesy Turkey Sausage Egg Scramble with Fresh Salad

A quick, protein-forward breakfast or light dinner: fluffy eggs and lean turkey sausage with just a touch of cheese, served alongside a crisp salad for fiber and volume—balanced for steady blood glucose.

Ingredients (with estimated Glycemic Index)

• 3 large eggs — GI: 0
• 2 links (about 4 oz / 115 g) turkey sausage, cooked and sliced — GI: 0
• 1/4 cup (28 g) reduced-fat shredded cheddar cheese — GI: 0
• 1 tsp olive oil or 1 tsp cooking spray — GI: 0
• Salt, to taste — GI: 0
• Freshly ground black pepper, to taste — GI: 0
• 1 tbsp chopped fresh herbs (chives, parsley) — GI: 0
• Mixed salad (about 4 cups / 120 g leafy greens + salad vegetables you have: tomato, cucumber, bell pepper) — approximate GI: greens 0–15, tomato 15, cucumber 15, bell pepper 15
• 1 tbsp olive oil + 1 tsp vinegar or lemon juice for dressing — olive oil GI: 0; vinegar/lemon GI: 0

Cooking instructions

1. Prep: Wash salad greens and vegetables. Slice the cooked turkey sausage. Crack eggs into a bowl, add a pinch of salt and pepper, and beat until combined.
2. Heat a nonstick skillet over medium. Add 1 tsp olive oil or spray.
3. Add sliced turkey sausage to skillet and warm for 1–2 minutes until lightly browned.
4. Reduce heat to medium-low. Pour in beaten eggs and let sit 10–15 seconds. Gently stir with a spatula, folding eggs until softly set but still moist (about 1–2 minutes).
5. Sprinkle shredded cheese over the eggs, stir until melted and incorporated. Taste and adjust seasoning. Stir in chopped herbs off the heat.
6. Dress salad: toss greens and veggies with 1 tbsp olive oil and 1 tsp vinegar or lemon juice, lightly salt and pepper.
7. Plate: Serve scramble alongside the dressed salad.

Flavor profile explanation

• Savory, umami from turkey sausage and cheddar; herbs brighten the eggs; simple acid in the dressing balances richness and keeps the meal light and refreshing.

Serving size

• Serves 1 (adjust quantities if cooking for more). This portion is protein-forward and paired with fiber-rich salad for slower glucose absorption.

Nutrition facts (approximate per serving — AI-generated, not guaranteed accurate)