High Protein Breakfast Eggs Skillet

Name: High Protein Breakfast Eggs Skillet
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 5 large Eggs; 8 oz turkey sausage, chicken sausage, or extra-lean ground turkey (crumbled); 1 small yellow onion; 1 red bell pepper; 1 small zucchini; 2 cups baby spinach; 1 medium Potato or Sweet Potatom, diced small (optional for extra carbs); 2 tbsp Olive oil or avocado oil; 1 tsp smoked paprika; ½ tsp garlic powder; ½ tsp dried oregano; salt and pepper to taste; 1 clove garlic (optional); fresh parsley or cilantro for garnish; ¼ cup crumbled feta or shredded cheddar; Optional Toppings: sliced avocado, hot sauce, salsa, or Greek yogurt

This skillet is what you make when you want a hearty breakfast without a lot of fuss. It’s loaded with eggs, lean protein, and veggies, all cooked in one pan for easy cleanup. The flavors are comforting and familiar—savory, a little smoky, and satisfying.

It’s the kind of breakfast that keeps you full until lunch and still feels light and fresh. Whether you’re fueling a workout or a busy day, this dish gets the job done.

Why This Recipe Works

This skillet brings together protein, fiber, and healthy fats in one balanced meal. Eggs provide complete protein, while turkey or chicken sausage adds extra staying power without weighing you down.

Vegetables like peppers, spinach, and onions add color, nutrients, and texture, so every bite tastes interesting. Cooking everything in one skillet means less cleanup and more flavor, thanks to the fond that builds on the pan and coats each ingredient.

Shopping List

Eggs: 4–6 large
Lean protein: 8 oz turkey sausage, chicken sausage, or extra-lean ground turkey (crumbled)
Vegetables: 1 small yellow onion, 1 red bell pepper, 1 small zucchini, 2 cups baby spinach
Potatoes or sweet potatoes: 1 medium, diced small (optional for extra carbs)
Olive oil or avocado oil: 1–2 tablespoons
Seasonings: 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon dried oregano, salt, black pepper
Fresh elements: 1 clove garlic (optional), fresh cilantro or parsley for garnish
Toppings (optional): 1/4 cup crumbled feta or shredded cheddar, sliced avocado, hot sauce, salsa, or Greek yogurt

How To Make These High Protein Breakfast Eggs

Prep your ingredients. Dice the onion, pepper, and zucchini into small, even pieces. Peel and cube the potato if using.
Roughly chop the spinach. Crack the eggs into a bowl and season lightly with salt and pepper.
Heat the skillet. Place a large nonstick or cast-iron skillet over medium heat. Add 1 tablespoon of oil and let it shimmer.
Cook the potatoes (if using). Add the diced potatoes with a pinch of salt.
Cook, stirring occasionally, until golden and tender, about 8–10 minutes. If they start to stick, add a splash of water and cover for 2 minutes to steam. Transfer to a plate and set aside.
Brown the protein. Add the sausage or ground turkey to the skillet.
Break it up with a spatula and cook until browned and cooked through, 5–7 minutes. Season with a little salt and pepper. If there’s excess grease, drain it.
Sauté the vegetables. Add the onion and bell pepper.
Cook 3–4 minutes until softened. Stir in the zucchini and cook another 2–3 minutes. Add the garlic (if using) and cook 30 seconds until fragrant.
Season the skillet. Sprinkle in smoked paprika, garlic powder, and oregano.
Stir to coat. Return the potatoes to the pan if you cooked them earlier. Taste and adjust salt and pepper.
Wilt the spinach. Add the spinach and cook 1–2 minutes until just wilted.
Spread everything out evenly in the skillet.
Make wells for the eggs. Use a spoon to create 4–6 small wells in the mixture. Drizzle a touch of oil in each well to prevent sticking.
Add and cook the eggs. Gently pour an egg into each well. Reduce heat to medium-low.
Cover the skillet and cook 4–6 minutes, until whites are set and yolks are cooked to your liking. For firmer yolks, give it another 1–2 minutes.
Finish and serve. Sprinkle with cheese, if using, and let it melt for 30 seconds. Garnish with chopped cilantro or parsley.
Add avocado slices, a spoonful of Greek yogurt, or hot sauce. Serve straight from the skillet.

Storage Instructions

If you have leftovers, let the skillet cool to room temperature before storing. Transfer to an airtight container and refrigerate for up to 3 days.

Reheat gently in a skillet over medium-low heat with a splash of water, or microwave in 30-second bursts. Eggs are best fresh, so if you plan to meal prep, cook the base (protein and veggies) ahead and add fresh eggs when reheating.

Benefits of This Recipe

High protein: Eggs plus lean sausage or turkey keep you full and support muscle maintenance.
Balanced nutrition: Protein, healthy fats, and fiber-rich vegetables help steady energy and appetite.
One-pan convenience: Minimal dishes and quick cleanup make it realistic for busy mornings.
Flexible ingredients: Swap vegetables or protein based on what you have—no special shopping trip required.
Great for meal prep: Cook the base ahead, then add eggs fresh for fast weekday breakfasts.

Common Mistakes to Avoid

Overcrowding the pan: Too many ingredients at once can steam instead of brown. Use a large skillet or cook in batches.
Skipping seasoning: Season lightly at each stage—protein, vegetables, and eggs—to build flavor throughout.
Cooking eggs on high heat: High heat makes rubbery whites and undercooked yolks. Medium-low, covered, is your friend.
Cutting uneven pieces: Inconsitent chopping leads to uneven cooking. Aim for uniform dice, especially with potatoes.
Adding spinach too early: It wilts fast and can get soggy. Add it near the end.

Alternatives

Protein swaps: Use chicken breast, lean ground beef, black beans, or tofu crumbles for a different protein profile.
Vegetable swaps: Try mushrooms, cherry tomatoes, kale, broccoli, or asparagus based on season and preference.
Dairy-free: Skip the cheese and top with avocado and a spoonful of salsa or dairy-free yogurt.
Low-carb: Omit potatoes and add extra zucchini, mushrooms, or cauliflower rice.
Spice it up: Add chili flakes, chipotle powder, or a spoonful of harissa for heat.
Mediterranean twist: Use olives, cherry tomatoes, oregano, and feta with a squeeze of lemon at the end.
Southwest style: Add cumin, corn, black beans, and top with cheddar and cilantro-lime yogurt.

FAQ’s For High Protein Breakfast Eggs

Yes. After sautéing the base, transfer it to an oven-safe skillet, make wells, crack in the eggs, and bake at 375°F (190°C) for 7–10 minutes, depending on how you like your yolks.

Use ground turkey, shredded rotisserie chicken, leftover steak, or even canned beans. Season well to replace the flavor sausage usually provides.

Feta adds tang and keeps things bright, while cheddar or Monterey Jack melts beautifully for a creamy finish. Use what you enjoy or skip cheese altogether.

The cooked eggs don’t freeze well, but the protein-and-veggie base does. Freeze the base for up to 2 months, thaw, reheat, and add fresh eggs.

No. They add heartiness and carbs, but the dish works well without them. If skipping, add extra veggies or a side of toast for balance.