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Protein-Packed Eggs, Sausage & Sauerkraut Breakfast Bowl (with Leafy Greens)

Name: Protein-Packed Eggs, Sausage & Sauerkraut Breakfast Bowl (with Leafy Greens)
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Ingredients: 2 breakfast sausages (organic and nitrate-free, if possible); 4 eggs (pasture-raised or organic, if possible); 1 tbsp coconut oil; 1 cup raw sauerkraut; 1½ cup mixed greens

Calories: 287.5|Fat: 22.1|Carbohydrates: 4.9|Protein: 17.3 | 10

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Mornings set the tone for your day, and there's nothing better than fueling your body with a breakfast that's equal parts nutritious and delicious. Combining eggs, sausage, and sauerkraut might sound unconventional, but this trio delivers a flavour-packed, gut-boosting, and protein-rich punch that’s hard to beat.

Contrary to popular belief, an organic and nitrate-free sausage option can actually be a great addition to an anti-inflammatory diet. Sausage made from organic chicken or grass-fed beef, which you can find at any local health food store or co-op that sells meat. A great pre-packaged option is Applegate Organics.

Why You’ll Like It

Gut-healthy (probiotics from sauerkraut)
High-protein (keeps you full for hours)
Keto & paleo-friendly (low-carb, no sugar)
Ready in 10 minutes (perfect for busy mornings)

And who doesn’t love eggs for breakfast? When I was a kid growing up in Malta, it was almost a rule—every child had to eat a soft- or hard-boiled egg every single day!

Tips for the Perfect Eggs and Sauerkraut Breakfast Bowl

These are some tips for this sauerkraut breakfast with common mistakes to avoid:

Serve sauerkraut raw, as overheating kills probiotics.
Don’t skip greens: you miss out on fibre and colour.
Avoid choosing flavoured sausages as they often contain added sugar and fillers.

What You’ll Need

Key Ingredients and Their Health Benefits

2 breakfast sausages (organic and nitrate-free) Look for: Grass-fed beef or organic chicken; No added sugars; No artificial preservatives or nitrates; Minimal ingredients
4 eggs (pasture-raised preferred as they’re rich in omega-3s besides vitamins A, D and B12 plus choline)
1 tbsp coconut oil
1 cup raw unpasteurized sauerkraut: Contains natural probiotics like Lactobacillus plantarum supporting healthy digestion, reducing inflammation and improving immune function
1½ cups mixed leafy greens (spinach, arugula, or kale). Add mixed greens or baby kale for fibre, antioxidants and a fresh crunch.

Customising Your Breakfast Bowl

Want to Mix It Up? Try These:

Use turkey sausage for a leaner option.
Use our homemade pork sausage patties from Michigan.
Swap sauerkraut with kimchi (try egg kimchi fried rice) or fermented beets.
Poach the eggs for a lighter texture.
Add avocado or try our egg, sauerkraut and avocado salad.

Step-by-Step Instructions

Cook the Sausages: If your sausages are pre-cooked, heat them in a skillet over medium heat until browned and warm. If raw, cook them thoroughly for about 10 minutes, turning occasionally.
Fry the Eggs: In the same pan or a separate one, heat the coconut oil. Crack the eggs and cook to your preference—scrambled, sunny-side up, or over-easy.
Sauerkraut: Gently warm sauerkraut if you prefer, but don’t cook it—high heat kills probiotics.
Assemble the Bowl: On a plate, arrange sausages, eggs, a generous spoonful of raw sauerkraut, and a handful of mixed greens.
Optional Toppings: Add fresh herbs like parsley, a pinch of chilli flakes, or a drizzle of olive oil for added flavour.

Saving the Sausage and Sauerkraut Breakfast for Later

Batch Cooking Tips

Cook sausages in bulk and refrigerate for 3–4 days.
Hard-boil eggs in advance for grab-and-go mornings.
Store raw sauerkraut in its brine in a glass jar.

Reheating Advice

Reheat sausage and eggs gently on low heat.
Never microwave sauerkraut; it kills live cultures.

Serving Suggestions for Every Season

Let’s compare Summer Greens vs. Winter Greens to add to your breakfast bowl:

Summer- arugula, spinach, microgreens and zucchini spirals
Winter- kale, chard and collard greens

More Egg Breakfasts:

Health Info

NUTRITION SPOTLIGHT

This dish supports:

Gut health via live probiotics in sauerkraut.
Muscle repair and energy with high protein.
Inflammation reduction thanks to fiber, healthy fats, and fermented foods.
Blood sugar balance with very low carbs, no sugar crashes.

With just 4.9g of carbs, this breakfast supports: Low insulin response - Steady energy release - Fewer sugar cravings later in the day

Nutritional Facts

Calories:	287.5
Sugar:	2.3
Sodium:	838.6
Fat:	22.1
Carbohydrates:	4.9
Fiber:	2.4
Protein:	17.3

Healthy Eggs and Sauerkraut Breakfast with Sausage

Servings 2 people

Calories 287.5

Prep Time 5

Cook Time 5

Total Time 10

Fat: 22.1|Carbohydrates: 4.9|Protein: 17.3

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Description

Ingredients

2 breakfast sausages organic and nitrate-free, if possible
4 eggs pasture-raised or organic, if possible
1 tbsp coconut oil
1 cup raw sauerkraut
1½ cup mixed greens

Instructions

Cook the sausages: If using pre-cooked sausages, simply heat them in a skillet over medium heat until warmed through. If uncooked, cook over medium heat for about 10 minutes, turning occasionally, until fully cooked.
Prepare the eggs: In the same skillet or a separate pan, heat the coconut oil over medium heat. Cook the eggs to your liking—scrambled, sunny-side up, or over-easy.
Assemble the plate: Serve the cooked sausages and eggs alongside raw sauerkraut and fresh mixed greens for a well-rounded, nourishing meal.

Recipe Notes:

Use Raw Sauerkraut: Always choose unpasteurized, raw sauerkraut from the refrigerated section to preserve live probiotics. Avoid cooking it—heat destroys the gut-friendly bacteria.
Choose Quality Sausage: Opt for nitrate-free, organic sausages made from grass-fed beef or organic chicken. Avoid flavored sausages with hidden sugars or fillers.
Add Leafy Greens: Don’t skip the greens! Spinach, kale, or arugula add fiber, antioxidants, and a fresh contrast to the rich sausage and eggs.
Coconut Oil Boost: Use coconut oil for frying to promote digestion and help absorb fat-soluble vitamins. It adds a subtle nutty flavor, too.
Kid-Friendly Tip: Use milder sausage and serve with scrambled eggs for a more approachable version for little ones.
Meal Prep-Friendly: Cook sausages and hard-boiled eggs in bulk to save time during the week. Store raw sauerkraut in its brine in a glass jar.
Serving Variations: Try it with kimchi, avocado, fermented hot sauce, or swap sausage for turkey or plant-based alternatives.
Low-Carb & Keto-Friendly: This breakfast is naturally low in carbs and sugar, making it great for blood sugar balance and sustained energy.
Avoid These Mistakes: Don’t overcook the eggs—soft yolks keep them moist. And never microwave sauerkraut—it destroys probiotics

FAQs About Eggs, Sausage & Sauerkraut Breakfast

❓ Is sauerkraut okay to eat in the morning?

Yes! Sauerkraut is a gut-friendly food packed with probiotics like Lactobacillus plantarum, which help kickstart digestion, support immune function, and reduce inflammation. Just make sure to eat it raw—heating destroys those live cultures.

❓ What kind of sausage should I use for a healthy breakfast?

Choose organic, nitrate-free sausages with minimal ingredients. Look for options made from grass-fed beef or organic chicken, and avoid added sugars or preservatives. Applegate Organics is a convenient store-bought brand that meets these standards.

❓ Are sausage and eggs a healthy combination?

Definitely—especially when made with pasture-raised eggs and clean-label sausage. Eggs provide essential nutrients like vitamins A, D, B12, choline, and omega-3s, while sausage adds satiating protein and healthy fats. Together, they support muscle repair, brain health, and balanced blood sugar.

❓ What type of sauerkraut is best for gut health?

Look for raw, unpasteurized sauerkraut in the refrigerated section. It should list “live active cultures” on the label. Unlike shelf-stable varieties, raw sauerkraut maintains its probiotic content and supports gut flora balance.

❓ Can I eat this breakfast every day?

Yes—as long as it’s balanced. Use high-quality proteins like turkey sausage or homemade patties, and always include fiber-rich greens like spinach, arugula, or kale. This combo helps with gut support, inflammation reduction, and weight balance, especially on a low-carb diet.

❓ Is this meal kid-friendly?

Absolutely. Choose a mild sausage and pair it with scrambled eggs. For picky eaters, you can mix the sauerkraut into the eggs or offer it as a small side. Add avocado or sweet potatoes for a softer introduction to fermented foods.

❓ Can I reheat sauerkraut?

It’s best not to! Microwaving or cooking sauerkraut kills its probiotics. If you prefer it warm, let it sit at room temp or gently warm it without going above 110°F.

❓ What’s the benefit of adding leafy greens to this meal?

Leafy greens like spinach or kale add fiber, antioxidants, and a fresh crunch. They support digestion and help maintain steady energy levels throughout the day.

❓ How does this breakfast support blood sugar balance?

With only 4.9g of carbs and no added sugar, this meal keeps your insulin response low and helps reduce sugar cravings, making it ideal for keto or blood sugar-conscious diets.

Final Thoughts on Eggs, Sausage and Sauerkraut Breakfast

In just 10 minutes, you can enjoy a flavourful, nourishing, and gut-friendly breakfast that sets the tone for your day. The synergy of protein-packed eggs, high-quality sausage, and probiotic-rich sauerkraut makes this one of the most balanced meals you can start your morning with.

Whether you’re following an anti-inflammatory diet, a low-carb plan, or just want to feel good from the inside out, this breakfast bowl checks all the boxes.