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Savory Sausage + Veggie Breakfast Bowl

Mar 18, 2024

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I look forward to this breakfast bowl every morning! High in protein, packed with fiber, and keto-friendly, it is the perfect breakfast.


Breakfast, Gluten Free, Dairy Free, Refined Sugar Free, SIBO Friendly, Menstruation Phase, Keto, Corn Free, Soy Free, Under 30 Minutes

My hyper-fixation breakfast that I look forward to every morning is this Savory Sausage + Veggies Breakfast Bowl! High in protein, packed with fiber, and keto-friendly, it is the perfect breakfast.

Listen, I have been a die-hard-sweet-breakfast type of girly. Growing up, I always had the classic American breakfast - cereal and milk. Or, if it was a Sunday morning, homemade pancakes, bacon, and apple juice!

Don’t get me wrong, I still love a sweet breakfast every now and then. But, once I started to take my gut health seriously, I realized how crucial a high-protein, high-fiber breakfast was. It helped balance my blood sugar - so I didn’t experience a glucose crash mid-afternoon and start craving sugar -meet my minimum daily fiber intake - 25 grams for women - and was keto-friendly during my SIBO protocol.

A high protein breakfast is especially true for supporting hormonal health. For women, a protein-rich morning meal can promote satiety, reduce cravings, and regulate insulin levels. We want to make sure we are consuming enough protein throughout the day, and making a high protein breakfast is the perfect place to start!

The Ingredients

Not only is this breakfast protein-packed, but it has a variety of plants that helps you meet the 30-plants a week quota, to boost your gut microbiome.

  • Grass-Fed Beef Sausage - My favorite is the Teton Waters Ranch Polish Sausage. It’s a grass-fed beef sausage that contains higher levels of omega-3 fatty acids, which can support gut health by reducing inflammation and promoting a balanced microbiome. Costco sells these at a reasonable price, so you can stock up for the week! And two sausages provide 24 grams of protein (out of 30 grams recommended for breakfast).

  • Frozen Vegetables - I have been obsessed with the brand Pura Vida for flavor-packed vegetable mixes. They have a variety of mixes with broccoli, red bell peppers, zucchini, and even root vegetables. Depending on your dietary needs, pick the right one for you! I have been purchasing this mix from Costco, and it lasts me almost a month.

    Packed with fiber, vitamins, and minerals, eating a mix of vegetables supports a diverse microbiome. The more color on our plates, the better! The phytonutrients and antioxidants in colorful vegetables help reduce inflammation, which can positively impact hormone balance and overall health.

  • Spinach - Spinach is such an easy vegetable to sauté in. Rich in magnesium (a nutrient that most are deficient in!) it supports muscle relaxation, aids in digestion, and can help alleviate symptoms of PMS. Additionally, spinach contains folate and iron, which are important for hormonal balance.

Substitutions and Optional Add-Ins

This recipe is super easy to customize to fit your dietary needs! I would recommend the following if you want more healthy fats, flavor, or even protein!

  • Hemp Hearts - Hemp hearts are a good source of omega-3 fatty acids and plant-based protein, which support gut health by reducing inflammation and providing essential nutrients for beneficial gut bacteria. They provide a yummy, nutty flavor profile.

  • Avocado* - Avocado is rich in healthy fats and fiber, which promotes satiety and digestive regularity.

    *Would limit the amount of avocado if you are following a Low-FODMAP diet.

  • Eggs - Over-easy is probably the yummiest way to add an egg to this recipe! It will give another six grams of protein and provide essential nutrients for hormone health.

  • Hot Sauce - You know you’re a true Texan, when you prefer hot sauce with your breakfast lol. But really, adding a bit of Cholula or Tabasco, or even my most recent obsession, Truffle Hot Sauce, provides the best flavor! I would recommend limiting this if you are on the Elimination Diet, or any special diet for SIBO or Candida.

  • Pork Sausage - You can substitute Grass-Fed Beef Sausage for pork sausage if you prefer the taste. Although, pork sausage has a higher fat content, and lower levels of omega-3 fatty acids. So, I maybe wouldn’t eat this bowl with pork sausage daily, but it is great every now and then!

  • Side of berries - If you're like me and it's hard to get rid of your sweet-tooth in the mornings, pair this bowl with a side of fresh berries (blueberries, blackberries, strawberries, etc...) for an antioxidant and fiber boost.

If this becomes your next hyper-fixation breakfast, let me know in the comments below 🤣 Plus, comment your favorite add-ins to this breakfast bowl!

Welcome! If you made it here, you are probably looking for answers on where to begin your wellness journey. I'm Jessica, and I started my gut health journey over 3 years ago. As an avid foodie and wellness enthusiast, I hope to inspire you on your realistic wellness journey.

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Savory Sausage + Veggie Breakfast Bowl

2 Minutes

8 Minutes

Prep Time: 

Cook Time: 

Total Time: 



10 minutes

1 Serving

Breakfast, Gluten Free, Dairy Free, Refined Sugar Free, SIBO Friendly, Menstruation Phase, Keto, Corn Free, Soy Free, Under 30 Minutes

I look forward to this breakfast bowl every morning! High in protein, packed with fiber, and keto-friendly, it is the perfect breakfast.

  • 2 Grass-Fed Beef Sausage

  • 1 cup frozen vegetables of your choice (I prefer Pura Vida Fire Roasted Vegetable Melange)

  • 1 cup spinach

  • Neutral oil, like avocado oil

  • Salt/pepper (optional)

  • Optional toppings: Hemp hearts, avocado, cooked egg, hot sauce


Step 1

In a medium pan, add in a drizzle of avocado oil and heat to medium heat. Once heated, add in your frozen vegetables. Allow to cook for a couple of minutes, until they start to break apart.

Step 2

In the meantime, cut sausage into 1/4-inch round slices, and add to pan. Cook 5-7 minutes, stirring occasionally.

Step 3

Once sausage and veggies begin to brown, add in a handful of spinach. Stir until spinach is wilted. Remove promptly and add your bowl.

Step 4

Add in additional toppings, and enjoy the warm, savory bowl! And feel empowered the rest of your morning :)

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