Meatless Breakfast Bowl Recipe | “Sausage” with Peppers, Spinach and Egg

 TL;DR: A glorious meatless breakfast protein bomb that comes together quickly and keeps you full for a hot minute.

For when you want something hearty AF that’s also packed to the brim with protein and nutritional goodness. If you have veggies, faux-sausage (or the real stuff if that’s your thing), and eggs laying around begging to be devoured, this will get your day going without the inevitable crash and blah that follows a typical morning carb gorge.  And while this meatless breakfast bowl is a stellar way to kick the morning off, I’m strictly in the breakfast anytime camp and will eat this whenever.

Another awesome thing is that this comes together really quickly and easily,  which is particularly excellent for those what-happened-last-night mornings.  I like to make this on days where I’m extra lazy and have diced veggies from a previous meal prep.  Sauté the veggies with the sausage, add to a bowl, top with a fried egg and some sour cream and herbs — so easy even I can’t mess it up.

Tools & Tips: Quality meatless protein, quality non-stick pan.

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The bulk of this meatless breakfast bowl is the veggie sausage that you use. With that in mind make sure to use a product that tastes great and is in line with your health and fitness goals.  For the version in the photos in this post, I used Tofurkey Adouille Sausage, which has 29 grams of protein per serving and a pretty pleasing taste and texture when sautéed.  I also really love Field Roast Mexican Chipotle Sausage as well, which has slightly less protein (23 grams) but IMO even more appealing flavor and texture (it’s less dense and more moist).  Both have really solid ingredient profiles, but if you’re watching your sodium intake be aware they both have over 500mg of the stuff.

If you have a quality non-stick pan in your kitchen arsenal, it will help this dish come together quicker and with less oil than a regular skillet.  And if you’re feeling extra lackadaisical, you could toss the egg right into the pan with everything else at the end and have one less thing to clean up.  I personally swear by my Scanpan Ceramic ProIQ pan for this recipe, and even more so for omelettes, scrambles, etc.  It’s not cheap, but after using many other non-stick pans it’s well worth the money in my opinion; I can’t say enough good things about it.  Lifetime warranty too!

The Process: Sauté a few things, throw a fried egg on top.

Get the stuff together.  I had leftover chopped onions and peppers in the fridge which was nice.

Sauté the onions and peppers until softened, then stir in the cumin and oregano.

Next, get the sausage and mushroom working in there until browned to your liking, mixing occasionally.

Then add the tomatoes and spinach until cooked through and the greens are wilted.  Adding the tomatoes towards the end (instead of earlier like in most other such dishes) to ensure they don’t become mush.

Last step, fry the egg!  I’m using an egg frying pan here but you can use whatever you’d like.  Using the same pan as you used for the sausage stuff is probably easiest.

Dump sausage stuff into a bowl, slide egg on top, add dollop of sour cream (or greek yogurt) and cilantro.  And of course, douse with hot sauce if you really want to live life.

Print Recipe

Meatless Breakfast Bowl with “Sausage” Peppers Spinach & Egg

A high-protein, meatless breakfast bowl that comes together quickly and keeps you full for hours. Savory veggie sausage is sautéed with onions, peppers, mushrooms, and spices, then topped with wilted spinach, tomato, a fried egg, and a dollop of cool sour cream. Perfect for breakfast, brunch, or honestly any time of day.

Prep Time5 minutes mins

Cook Time15 minutes mins

Total Time20 minutes mins

Course: Breakfast, Brunch

Cuisine: American, Mexican

Keyword: eggs, protein, vegan, vegetarian

Ingredients

• 1 link Sliced into rounds or half-moons (Tofurky Andouille or Field Roast Mexican Chipotle recommended)
• ½ medium yellow or orange bell pepper sliced or diced
• ½ medium white or yellow onion sliced or diced
• 4 –5 cremini or button mushrooms sliced
• 1 small jalapeño sliced (optional, for heat)
• 1 roma or vine tomato roughly chopped
• 1 large handful about 1–1½ cups fresh baby spinach
• 1/4 tsp ground cumin
• 1/4 tsp dried Mexican oregano
• 1 tbsp extra virgin olive oil
• Kosher salt and freshly ground black pepper to taste
• For the egg:
• 1 large egg
• Small pat of butter or a light spray of cooking oil
• Salt and pepper to taste
• For topping:
• 1 tbsp sour cream or plain Greek yogurt for a lighter option
• 1 tbsp fresh cilantro roughly chopped
• Hot sauce to taste (optional but strongly encouraged)

Instructions

• Heat the pan. Warm the olive oil in a large non-stick skillet over medium-high heat.
• Sauté the aromatics. Add the onion and bell pepper (and jalapeño if using) to the pan. Cook, stirring occasionally, for 3–4 minutes until softened. Season lightly with salt and pepper. Stir in the cumin and oregano and cook for another 30 seconds until fragrant.
• Add the sausage and mushrooms. Add the sliced meatless sausage and mushrooms to the pan. Cook, stirring occasionally, for 4–5 minutes until the sausage is browned to your liking and the mushrooms have released their liquid and begun to color.
• Finish with tomato and spinach. Add the chopped tomato and spinach to the pan. Toss everything together and cook for 2–3 minutes until the spinach is fully wilted and the tomatoes are just warmed through but not mushy. (Adding tomatoes at the end keeps them from becoming a soggy mess.)
• Fry the egg. In a separate small non-stick pan over medium heat, melt a small pat of butter. Crack the egg in and fry to your preferred doneness — sunny-side up (2–3 minutes) or over-easy (flip after 2 minutes, cook 30 more seconds). Season with salt and pepper.
• Assemble the bowl. Transfer the sausage-and-veggie mixture into a bowl. Slide the fried egg on top. Add a generous dollop of sour cream, a handful of fresh cilantro, and a healthy pour of your favorite hot sauce. Serve immediately.

Notes

• Sausage choice matters. Tofurky Andouille packs about 29g of protein per serving with great texture when browned. Field Roast Mexican Chipotle has slightly less protein (~23g) but a moister texture and bolder flavor. Both work beautifully — just be mindful that both contain 500mg+ of sodium.
• One-pan option. If you want fewer dishes, skip the separate egg pan: remove the sausage mixture from the pan, quickly wipe it out, and fry your egg right in the same skillet.
• Meal prep friendly. This dish comes together even faster if you have pre-diced onions and peppers on hand from earlier meal prep. Chop a big batch at the start of the week and you’re golden.
• Substitute freely. Red, green, or poblano peppers all work. Swap the sour cream for Greek yogurt to cut fat. Add avocado for extra richness.
• Hot sauce pairing. The blog shows a habanero-style hot sauce in the final shots — a fruity, medium-hot sauce complements the smokiness of the sausage well.