Is Eggs and Sausage a Healthy Breakfast? An In-Depth Look

Breakfast is touted as the most important meal of the day but is a classic eggs and sausage breakfast really that healthy for you? With conflicting nutrition advice out there it can be confusing to know if staple breakfast foods like eggs and sausage are part of a balanced diet or something best avoided.

In this article, we’ll take an in-depth look at the health benefits and potential downsides of eggs and sausage, so you can decide if this traditional breakfast duo should be part of your morning meal.

The Health Benefits of Eggs

Eggs are one of the most nutritious foods you can eat. Here are some of the top health benefits

• High in protein – One large egg contains about 6 grams of protein, providing 12% of the recommended daily intake. The protein in eggs is highly bioavailable, meaning our bodies can easily absorb and utilize it.

• Loaded with nutrients – Eggs provide a wide range of vitamins and minerals like vitamin A, riboflavin, folate, iron, and selenium. One large egg contains 77 calories and 5 grams of fat, most of which are healthy unsaturated fats.

• Antioxidants – Eggs contain powerful antioxidants like lutein and zeaxanthin which help protect eye health and lower oxidative stress.

• May promote weight loss – Several studies have found that eating eggs as part of a healthy diet may help promote weight loss, due to their high protein content which helps you feel fuller for longer.

• Brain health – The choline found in egg yolks helps with brain development and prevention of cognitive decline.

So eggs have some impressive health credentials! The main caveat is to avoid eating them in excess, keeping portions moderate as part of a balanced diet.

Are Sausages Healthy or Unhealthy?

Sausage is a more controversial breakfast food. There are healthy sausage options available, but many mass-produced sausages are highly processed and loaded with unhealthy fats, sodium and preservatives.

The Potential Downsides of Sausage

Here are some of the biggest health concerns related to low-quality sausages:

• High in fat and calories – Sausages are typically made with fatty cuts of pork or beef. A 2-ounce pork sausage link can contain up to 250 calories and 22 grams of fat.

• Processed meats may increase cancer risk – Studies link eating processed meats to a higher risk of colorectal cancer and stomach cancer.

• Loads of sodium – Pre-packaged sausages often contain 500+ mg of sodium per serving, which is a substantial portion of the recommended daily sodium intake.

• Nitrites – Many sausages contain sodium nitrite, which may convert to carcinogenic nitrosamines when exposed to high heat.

• Inflammation – Low-quality sausages made from conventionally-raised animals fed unnatural diets contain inflammatory omega-6 fatty acids.

Healthier Sausage Options

However, not all sausages are created equal. Choosing high-quality sausages made from pasture-raised, grass-fed animals can provide some nutritional benefits:

• High in protein – A 2-ounce all-natural pork sausage contains about 7 grams of protein. Grass-fed meat has higher omega-3 levels.

• Source of iron – Sausage provides heme iron, the most bioavailable form our bodies can easily absorb. Grass-fed meat has more iron than grain-fed.

• No artificial ingredients – Look for sausages free of added sugars, fillers, MSG and artificial preservatives like nitrites.

• Pasture-raised – Grass-fed pigs and cows produce more nutritious meat with a healthier fatty acid profile.

When choosing sausages, read the ingredients list carefully and look for natural, organic varieties made from pasture-raised or grass-fed animals. Moderating portion sizes is also key.

An Eggs and Sausage Breakfast – The Healthy Way

Putting it all together, eggs and sausage can be part of a nutritious breakfast when you choose high-quality ingredients and prepare them in a healthy way. Here are some tips for making this classic breakfast duo as healthy as possible:

• Choose organic, pasture-raised eggs whenever possible for more omega-3s. Eggs from chickens allowed to roam freely outside are also more nutritious.

• Look for uncured chicken or turkey sausage without added nitrites/nitrates, fillers, MSG or a lot of sodium. Grass-fed pork sausage is another healthier option.

• Opt for olive oil or avocado oil instead of butter to cook eggs and sausage. Limit high-fat meats like bacon or sausage to 1-2 times per week.

• Load up on veggies! Add spinach, tomatoes, onions, mushrooms or peppers to eggs or as a side.

• Skip the sausage biscuit sandwich and eat sausage with just a whole grain English muffin instead. Or try sausage slices with veggie hash.

• Choose plain Greek yogurt with fresh berries instead of sugary breakfast pastries.

• Round out your plate with whole fruits, avocado, nuts and seeds for fiber, antioxidants and healthy fats.

• Drink water, milk, or an orange juice and water mix instead of sugary juices.

Sample Healthy Eggs & Sausage Breakfast Meals

Here are a few ideas for nutritious breakfasts featuring eggs and sausage:

Veggie Scramble with Turkey Sausage

• 2 eggs scrambled with spinach, bell peppers, mushrooms, onions
• 1 grass-fed turkey sausage link, diced and browned
• 1/2 avocado, sliced
• 1 slice sprouted grain toast

Southwest Breakfast Bowl

• Diced chicken apple sausage sautéed with peppers and onions
• Black beans
• Scrambled eggs
• Salsa
• Hot sauce (optional)
• Greek yogurt
• Whole grain tortilla chips

Mediterranean Breakfast Pita

• 1 pasture-raised fried egg
• Slices of chicken sausage
• Tomatoes, cucumber, red onion
• Crumbled feta cheese
• Tzatziki sauce
• Stuffed in a whole wheat pita

Protein-Packed Frittata

• Eggs whisked with milk and baked with:
• Chopped kale
• Diced chicken sausage
• Feta cheese
• Side of fresh fruit

The Verdict on Eggs and Sausage

Overall, eggs and sausage can be enjoyed as part of a healthy diet when you choose high-quality ingredients and balance them out with plenty of veggies, fruits, and other wholesome foods. Stick to moderate portions of sausage and eggs, prepare them using healthy cooking methods, and round out your breakfast with fiber-rich plant foods.

Eggs offer an affordable source of top-notch protein and nutrients. And alternatively-raised sausage free of sketchy ingredients provides protein and iron. Together, they make a satisfying high-protein breakfast that provides sustained energy.

So go ahead and enjoy that classic eggs and sausage breakfast – just be mindful in your food choices and preparation methods. Your body will thank you!