Rooted Fuel: Egg & Chicken Sausage Scramble with Potatoes, Tomatoes & Salsa

Why This Meal Matters

In a world that pushes go-go-go, this breakfast is a reminder to come back to your body.

This isn’t just eggs and sausage — it’s hormone-friendly fuel, blood sugar balance, and nervous system nourishment in a skillet. You’ve got pasture-raised protein, grounding starches, energizing fats, and mineral-rich greens and tomatoes. Top it off with a spoonful of fresh salsa, and it’s not just breakfast — it’s a ritual.

This meal anchors you before the workout, the Zoom calls, the kids, the creative flow, or whatever’s calling your energy today.

You don’t need to overthink it — just feed your strength.

🛒 Ingredients

• 3 pasture-raised eggs

• 2 links chicken sausage (uncured, ~3 oz total)

• ½ cup Yukon gold potatoes, diced small

• ½ cup cherry tomatoes, halved

• 2 tbsp fresh salsa (no sugar added)

• 1 cup baby spinach

• 1 tsp ghee or olive oil

• Sea salt, black pepper, oregano or basil

👩‍🍳 Instructions

1. Get grounded. Heat a skillet over medium, melt your ghee (or heat your olive oil), and begin with the potatoes. Let them brown slowly — no rush. That golden crisp is where the magic lives.

2. Layer in your protein. Slice the chicken sausage and add it to the pan. It should sizzle and release a little savory goodness into everything.

3. Bring it to life. Toss in the cherry tomatoes and spinach — their color and hydration will lift the dish and your cells.

4. Finish with your eggs. Crack them straight into the pan and scramble gently. Let the yolks stay golden and tender.

5. Top it off. A couple spoonfuls of salsa ties it all together. Finish with salt, pepper, and your favorite herbs. Eat it warm, intentionally, and gratefully.

🌀 Smart Swaps

This recipe is flexible, because strength looks different every day:

• No chicken sausage? Use turkey sausage, grass-fed beef, or leftover grilled chicken.

• No ghee? Try avocado oil or olive oil.

• No potatoes? Swap in steamed cauliflower, white beans, or skip for a lower-carb option.

• No salsa? Try chopped avocado, pico de gallo, or a dash of hot sauce + lime.

✨ Pro Tips from the Studio

• Meal Prep Hack: Roast a tray of sausage + potatoes on Sunday. In the morning, just reheat and add fresh eggs.

• Boost Your Protein: Add egg whites or serve with bone broth on the side.

• Mineral Magic: Top with microgreens or hemp seeds for added trace minerals.

• Cycle Support: This is a great luteal-phase breakfast — warming, stabilizing, and satisfying.

🔢 Macros (approx):

• Calories: 550

• Protein: 45g

• Fat: 36g

• Carbs: 17g

🌿 Membership Reflection Prompt:

"What meals make me feel most grounded, energized, and strong?"
This isn’t about perfection — it’s about paying attention. Use this meal as a check-in with your body. See how it holds you, energizes you, and satisfies you. That’s the feedback that matters.

🖤 Final Words from the Studio

You don’t need fancy powders, restrictive rules, or 100-ingredient Pinterest recipes to nourish your body like a queen. You need protein, minerals, color, fat, and calm. You need food that helps you show up for your movement, your mindset, and your mission.

This scramble is your gentle reminder:
You don’t need to shrink to be strong. You get to eat. You get to thrive.

Eat well. Train hard. Live rooted. 🌿
— Protein & Planks Studio™

Yield: 1

Author: Laura Paquin

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Egg & Chicken Sausage Scramble with Sautéed Potatoes, Tomatoes & Salsa

Prep time: 5 MinCook time: 15 MinTotal time: 20 Min

Ingredients

• 3 pasture-raised eggs
• 2 links chicken sausage (uncured, ~3 oz total)
• ½ cup diced Yukon gold potatoes
• ½ cup cherry tomatoes, halved or diced
• 2 tbsp fresh salsa (sugar-free, no additives)
• 1 cup baby spinach
• 1 tsp ghee or olive oil
• Sea salt, black pepper, dried oregano or basil

Instructions

1. Sauté potatoes in ghee over medium heat until golden and fork-tender.
2. Add chopped chicken sausage and cook until browned.
3. Toss in spinach and tomatoes, stir to wilt and warm through.
4. Crack in eggs, scramble into the pan, and stir gently until just set.
5. Top with fresh salsa, season with salt, pepper, and herbs.

Notes

Swaps:

No chicken sausage? Use turkey sausage, grass-fed beef crumbles, or chopped grilled chicken.

No ghee? Use avocado oil or olive oil for a different healthy fat.

Need low-carb? Swap the potatoes for sautéed mushrooms or steamed cauliflower rice.

No salsa? Try diced avocado + a squeeze of lime or a dash of hot sauce.

Nutrition Facts

Calories

550

Fat

36 g

Carbs

17 g

Protein

45 g