We are 4 days in to Breakfast Week in Fall Fat Loss Cooking School. That means the requests for egg-free breakfasts are starting to pile up higher than a stack a’ protein pancakes. Some people can eat eggs every day and not get sick of them, but for those who need a little variety in their morning meals, WE GOT YOU!
These Chicken-Apple Sausage Breakfast Bowls are a complete, balanced meal in a bowl - without a single egg in sight. Regardless of your Burner Type, you’re checking all the boxes for crushing hunger and cravings all morning long:
Protein: each link of this chicken sausage has 14 grams of protein.
Carbs: Brussels Sprouts and sweet onions are non-starchy veggies and give this meal lots of volume without lots of calories (FYI - these non-starchy veggies help fill you up. Because who has time for mid-morning hunger? We don’t.) Sweet potatoes are a starchy veggie ad one of our favorite ways to get carbs at breakfast. The apple, a lower sugar fruit, adds a little natural sweetness; roasting apples with vegetables may sound strange, but for Fall and Winter - it totally works!
Fat: The chopped veggies and apples all get rubbed with a little avocado oil for roasting, and there’s some fat in the chicken sausage (8 g per link) as well.
If you’re a Sugar Burner (aka someone who does better on a lower carb/higher fat diet), don’t worry too much about your starch bites being mixed in here. When you’re starting out with “measuring” carbs this way, it can be kind of mind-blowing to think about recipes where everything is mixed in.
“BUT HOW WILL I COUNT EVERYTHING?!”
We are SO not about that crazy life here at FLF.
Before you start picking out the sweet potatoes with a pair of tweezers, look at it this way:
This recipe only has 1 sweet potato in it, but it’s going to make enough for 3-4 meals. Divide a sweet potato into thirds or quarters and you’ll see - WHAT?! - that’s almost exactly the amount of starch bites you’d need at a meal.
This FLF lifestyle doesn’t have to be perfect to work. In fact, we highly recommend you NOT try for perfect;) Throw it all in a bowl and live your life, baby.
And if you want to throw a runny yolk egg on this egg-free breakfast, that’s fine too. (I SO AM because my love for eggs knows no bounds.)
Make these Chicken-Apple Sausage Breakfast Bowls, then be sure to snap a pic, share it on Instagram, and tag us at @fatloss_foodies! We love seeing what’s cooking in your kitchen AND we love giving you shout outsght
3 c. of chopped, halved Brussels sprouts
1 large sweet potato, chopped
1 large apple, chopped
1/2 of a sweet (Vidalia) onion, chopped
1 Tbs. avocado oil
pinch or two of salt
non-stick cooking spray
4 links of pre-cooked Chicken Apple Sausage (I used this variety from Boar’s Head), halved lengthwise and sliced
1. Preheat oven to 400 degrees.
2. To a rimmed baking sheet, add chopped Brussels sprouts, sweet potato, apple, and onion. Drizzle with 1 Tbs. avocado oil and rub with clean hands to coat the chopped veggies and fruit evenly. Season with a pinch or two of salt.
3. Place sheet pan in preheated oven and roast at 400 for 10 minutes. Toss with tongs and roast again for 5 minutes. Toss with tongs and continue roasting in short intervals until everything is soft and starting to caramelize. Remove from oven and set aside.
4. Spray a non-stick skillet lightly with olive or coconut oil spray and place over medium-high heat. Add chicken and sear until browned.
5. Scoop about 1 - 1 1/2 c. of the roasted fruit and veggie mixture into a bowl and top with about a link and half (100 grams worth) of seared chicken sausage. (You could just do one link of sausage but that only gets you 14 grams of protein and here at FLF, that’s like our warm-up.)