When it comes to starting your day with a meal that’s both satisfying and nutrient-packed, this breakfast bowl featuring turkey sausage, sautéed veggies, and farro is hard to beat. It’s a flavorful, balanced dish that provides protein, fiber, vitamins, and minerals to keep you fueled for hours. Here’s a closer look at its ingredients and nutritional value, and some creative modifications to tailor it to your taste and dietary needs.
Nutritional Breakdown
Ground Turkey or chicken sausage is a lean protein source that supports muscle repair and maintenance and produces satiety to ward off those mid-morning cravings. Compared to traditional pork used to make sausage, it’s lower in saturated fat, making it a heart-healthy choice.
Sautéed Vegetables
- Onion: Adds natural sweetness and a dose of antioxidants like quercetin, which may support immune health.
- Zucchini: A low-calorie veggie rich in vitamin C, vitamin A, and potassium.
Spinach: Packed with iron, magnesium, and vitamin K, spinach boosts energy levels and supports bone health.
Tomatoes: A great source of vitamin C and lycopene, powerful antioxidants that promote skin and heart health.
Farro is an ancient grain with a nutty flavor and chewy texture. It’s a high-fiber carbohydrate that provides sustained energy, along with magnesium, zinc, and B vitamins.
Modifications and Additions
Make It Gluten-Free
If you need to avoid gluten, swap farro for a gluten-free grain like quinoa, brown rice, or millet. These alternatives offer similar fiber and nutrient content while catering to dietary restrictions. Looking for a different starch? Try breakfast potatoes or hash browns- they’re lower in fiber and protein but still help balance your meal.
Boost the Protein
For an extra protein punch, add a poached egg, low-fat cottage cheese, or a dollop of non-fat Greek yogurt on top. These options increase satiety and contribute additional micronutrients like choline (from eggs) or calcium and probiotics (from yogurt and cottage cheese).
Add Healthy Fats
Incorporate healthy fats to enhance the meal’s nutrient profile. Avocado slices over the finished bowl can provide heart-healthy monounsaturated fats.
Vegetarian Variation
Replace the turkey sausage with a plant-based alternative or sautéed tofu crumbles seasoned with the same blend of onion, garlic, and Italian seasoning. This keeps the dish high in protein while making it suitable for vegetarians.
Amp Up the Flavor
I’m partial to Italian flavors, but feel free to season the sausage and vegetables however you want. If you like bold flavors, sprinkle red pepper flakes or smoked paprika into the sausage mix or the sautéed vegetables. Fresh herbs like parsley, basil, or cilantro can also be added as a garnish for a burst of freshness.
Pick Your Protein
You can use ground chicken or turkey and season it as described in the recipe, or save time by using pre-seasoned chicken or turkey sausage. Keep in mind that store-bought chicken/turkey sausage typically contains more fat, usually because it includes skin. For a leaner option, seasoning plain ground meat yourself can reduce saturated fat. In a hurry? Opt for pre-cooked chicken or turkey sausage links or patties. Simply heat them in a skillet, chop them into bite-sized pieces, and add them to your bowl.
Meal Prep Tips
This dish is excellent for meal prepping. Cook the sausage, vegetables, and farro in advance, and store them in separate airtight containers in the fridge. Assemble portions in individual containers for grab-and-go breakfasts throughout the week. Reheat in the microwave or on the stovetop before serving.
Double or triple this recipe to have enough to last all week or you could even quadruple the sausage recipe and put some in the freezer for later. Both the farro and sausage freeze well, but the vegetables will need to be made fresh each week.
Why This Bowl Works
This breakfast combines all the essential macronutrients: lean protein, complex carbohydrates, and healthy fats, making it a balanced meal that’s both nourishing and delicious. The colorful array of vegetables ensures you’re getting a variety of vitamins and minerals, while the farro adds fiber to support your digestive system and sustain you until your next meal.
Give this recipe a try and customize the ingredients to suit your preferences. It’s a wholesome, flavorful way to kick off your day with a bowl full of goodness!
The Ultimate Egg-Free Breakfast Bowl: Ground Turkey Sausage with Veggies and Farro
Equipment
- skillet
Ingredients
Sausage
- 1 lb lean ground chicken or turkey (or chicken sausage)
- 2 tsp garlic powder
- 2 tsp onion powder
- 2 tsp Italian flavored seasoning
- 1/2 tsp salt
- 1 tsp ground black pepper
Vegetables
- 1 tsp extra virgin olive or avocado oil
- 1 zucchini, chopped
- 1 cup cherry tomatoes, cut in half
- 1/2 onion, chopped
- 2 garlic cloves, minced
- handful spinach
- 1/2 tsp garlic salt
- 2 tsp dried oregano
Farro
- cooked farro or grain of choice
Instructions
Sausage
- Add the ground turkey and all the sausage spices to a bowl and mix well. I use my hands for this, but you can also use a spoon.
- Heat a skillet over medium heat and add the ground turkey mixture. Cook until the meat is browned and fully cooked, about 8 - 10 minutes.
- Remove from the skillet and set aside.
Vegetables
- Add oil to a skillet and saute the onions, garlic and zucchini over medium low heat for about 5 minutes stirring often.
- When the onions and zucchini are beginning to get soft, add the tomatoes and spinach and cook until the spinach is wilted, about another 3 - 5 minutes.
- Season with garlic salt and oregano and mix.
- Remove from the skillet and set aside.
Assembling Your Bowl
- Assemble your bowl by adding 1/2 cup cooked farro, 3 -4 oz cooked sausage and about 1/2 cup veggies to meal prep containers or your breakfast bowls. Refrigerate the rest.