For a healthy, guilt-free, protein-packed lunch, whip up these poached eggs over chicken sausage and veggies! Only 243 calories per serving!
If you're looking for a guilt free lunch you can gorge yourself on all week, your search ends here. This little protein packed power plate will keep you full all day long but with only 243 calories per serving!
I don't know if you've noticed by now, but I love eggs. Poaching eggs is the latest technique that I have learned and it's actually much easier than anticipated. Don't be scared to try it out, because it's definitely worth it!
POACHED EGGS OVER CHICKEN SAUSAGE AND VEGGIES
243 calories per serving
To make this bowl you're going to begin by cooking your sausage. Heat a large skillet over medium heat and drizzle with olive oil. Add in 1 package of chicken sausage links and 8 oz of sliced mushrooms. Stir while cooking until sausage gets slightly crisped and mushrooms brown.
Once the sausage and mushrooms are cooked, add in 1 bag of spinach and 1 C of halved cherry tomatoes. Mix until the spinach begins to wilt then remove from heat and divide between 4 plates. 
To prepare your poached eggs, fill a deep skillet with 2 inches of water, heat over medium-high heat and bring to a full boil. You want to ensure your water is at a rolling boil before adding the egg. (Note: Some people add white vinegar into the water at this point, but I have found it doesn't seem to make a difference so I skip it!)
Using a spoon, create a whirpool effect in the pan by swirling the water in a circular motion around the outside edge. (Just in case you don't know what a whirlpool is.... 😛 ) This will help keep the egg in one little mound rather than spreading out into the pan. 
Crack your egg into a small bowl and carefully pour the egg into the whirpooling water. Be sure the edge of the bowl is very close to the water! You don't want to drop it from too high or it'll break up too quickly! 
Once the egg is added to the water, use a slotted spoon to push egg white close to yolk to try to keep the egg in one little ball. Cook for 3 minutes. Remove the egg with a slotted spoon and dry on a paper towel lined plate. This will get rid of all of the excess water that you don't want to stick to your egg!
Does the appearance of runny egg yolk bring everyone else as much joy as it does me? It's so enticing! This is the main perk of poached eggs if you ask me!
Add the egg over top your plated sausage and veggies, top with pepper and paprika, and enjoy!!
Looking for more poached egg recipes? Check out this Cauliflower Benedict!
PrintRecipe Card
Poached Eggs over Chicken Sausage and Veggies
- Prep Time: 10 mins
- Cook Time: 10 mins
- Total Time: 20 mins
- Yield: 4 servings 1x
- Category: Breakfast
- Method: Pan-Fried, Poached
- Cuisine: American
- Diet: Low Calorie
Description
For a healthy, guilt-free, protein-packed lunch, whip up these poached eggs over chicken sausage and veggies! Only 243 calories per serving!
Ingredients
- 1 Tbsp olive oil
- 1 package of chicken sausage links
- 1 (8 oz) container of sliced mushrooms
- 1 (5 oz) bag of spinach
- 1 C of cherry tomatoes, halved
- 4 eggs
- Pepper to taste
- Paprika for topping (optional)
Instructions
- Heat a large skillet over medium heat and drizzle with 1 tablespoon olive oil. Add in 1 package of chicken sausage links and an 8 oz of sliced mushrooms. Stir while cooking until sausage gets slightly crisped and mushrooms brown.
- Once the sausage and mushrooms are cooked, add in a 5 oz bag of spinach and 1 C of cherry tomatoes. Mix until the spinach begins to wilt then remove from heat and divide between 4 plates.
- To prepare your 4 poached eggs, follow tips in the post above or follow this guide.
- Add an egg over top of each plated sausage and veggies, top with pepper and paprika, and enjoy!!
Notes
Leftovers can be reheated in a pan until warmed through. Simply top with a fresh poached egg after reheating!
What do you think? Did this recipe make the cut for you or did it crumble? What would you do differently? Leave a comment below! 🙂
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