Chicken Andouille Egg Scramble
Fifteen minutes, almost zero carbs, and enough protein to carry you to lunch.
Time
about 15 min
5 min prep
Serves
3
Feeds 2 to 3
Autoimmunity
8/10
Fits most autoimmune protocols
Steady Energy
9/10
Steady
Moderate heat. Contains: Egg, High FODMAP, Free glutamate, Histamine, Sulfur (thiols)
- Choline
- Beta-glucans
- Prebiotic fiber
Ready when you are
Letās get cooking
Gather your ingredients, then follow one step at a time with built-in timers.
Ingredients
- 4 chicken andouille sausages (clean label, no nitrites)
- 8 pasture-raised eggs
- 1 tbsp nutritional yeast
- 2 tbsp ghee
- salt to taste
- 1 avocado, sliced
- 3 slices dairy-free cheese (optional)
- sriracha or Cholula to taste (optional)
- 1 slice pineapple for dessert (optional)
Steps
- 1
Melt the ghee
Melt the ghee in a large skillet over low heat.
- 2
Whisk the eggs
Whisk the eggs with the nutritional yeast and a pinch of salt.
- 3
Add the sausage
Snip the sausages into small pieces with kitchen scissors and stir them into the eggs.
- 4
Scramble until set
Pour into the skillet, raise the heat to medium, and keep folding with a spatula until the eggs are just set and fluffy.
- 5
Top with avocado
Plate and top with sliced avocado.
Swaps
- Dairy-free cheese instead of nutritional yeast (Jacob's original). (Autoimmunity -2)
- Sriracha or Cholula on top. (Autoimmunity -2)
Notes
- Goes well with the Sweet Potato Skillet Hash.
Why it works
Sausage and egg protein
Eight eggs and four sausages put about 40 g of protein on each plate, which is the morning anchor for your circadian clock.
Eating earlier in the day improved insulin sensitivity, blood pressure and oxidative stress without weight loss.Eggs and choline
Eggs are rich in **sulfur** amino acids and choline, raw material for glutathione and cell membranes.
Eggs deliver highly bioavailable choline and lutein, both tied to cognition across the lifespan.Nutritional yeast
Nutritional yeast gives the cheesy flavor without dairy and adds B vitamins and yeast **beta-glucans**.
Low and slow ghee
Scrambling low and slow in ghee keeps the eggs soft and the AGE load low.
Dry high-heat cooking (grilling, broiling, frying, roasting) multiplies the AGE content of food, while moist heat (poaching, steaming, stewing) and acidic marinades keep it low.GlycoProfile
- O
- Good
- A
- Limit
- B
- Good
- AB
- Limit
- Non-secretor
- Best
From the pantry
- Betaine HCl with pepsin: Helps break down a protein-heavy meal when stomach acid runs low
From the community
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