Sausage and Veggie Breakfast Saute

This is one of my usual breakfasts. It has 23 grams of protein and is low carb (9 net carbs as recipe is (18 carbs -9 grams fiber= 9 net carbs) As you can see, it also starts your day  off with plenty of fiber.

A terrific alternative when you’re looking for a breakfast without eggs.

This is a no thinking breakfast. Just throw it in the pan and heat it up. It is even easier if you pre-cut your mushrooms and vegetables and keep them in the refrigerator. Just scoop out the amount you need.

The recipe below is for one person. Just double it for two.

I like to use shiitake mushrooms because they have so many health benefits and are jam packed with nutrition. Oyster mushrooms are pretty good too. I also like these mushrooms because they don’t get all watery when you cook them. They stay relatively dry.


Any healthier sausage will do. Make sure it is organic and nitrate free. I like the chicken mushroom one from Wegmans because it doesn’t have dairy or sugar in it. Yes, sausage has sugar added to it. Many of the other varieties have cheese in them. But if you can eat dairy, then go for it.

See? Only good ingredients!




I recently discovered how good asparagus can taste and how incredibly nutritious it is. You can substitute any vegetable you like in here. Use roughly 1 – 1 1/2 cups of chopped vegetable or even mix them! I have used shredded Brussels sprouts, sliced cauliflower, chopped broccoli and shredded cabbage. You may want to modify your seasoning to fit your vegetable.

When sauteing asparagus, don’t cook more than 5 minutes. It starts to loose the tremendous health benefits after that.




I use chives because that is what is available in my garden. You can use chopped onion or even onion powder.

You can use any spices you like. I happen to like garlic, cumin and salt. Adjust the amounts to taste.


Sausage and Veggie Breakfast Saute

  • Servings: 1
  • Difficulty: easy
  • Print


  • Avocado oil for greasing the pan
  • 1 organic breakfast sausage of your choice (nitrate free)
  • 1 1/2 cups chopped shiitake/oyster mushrooms
  • 3 lengths of onion chives, finely chopped
  • 8 asparagus spears chopped into bite-sized pieces
  • 1.5 t garlic powder (more or less to taste)
  • 1 t cumin powder
  • salt to taste


  1. Lightly coat pan with oil (use Misto if you have one)
  2. On medium heat, cook mushrooms until they soften.
  3. Add asparagus, chives, sausage and spices.
  4. Saute until heated through, stirring it up several times. (but not longer than 5 minutes).

See, no thinking required. Enjoy!


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