Sausage, Egg, and Black Bean Scramble

Start your morning with 30 grams of protein without dairy in this filling and flavorful Sausage, Egg, and Black Bean Scramble. Made with three different sources of protein and endlessly customizable, this breakfast recipe is also great for breakfast meal prep!

It feels like protein in the buzzword of the year (more like decade) when it comes to food. From the labels of food packages to the various health podcasts out there, protein is being highlighted, added, and promoted for its wonderful health benefits.

After listening to Dr. Amy Shah share her 30-30-3 method on the Mel Robbins Podcast, she listed ways you can get 30 grams, or more, of protein in the morning with your breakfast. Unfortunately many of the examples she gave were heavily dairy depended, which got me thinking…

How can I make more breakfast recipes with 30+ grams of fiber and without dairy?

Consider this my challenge accepted as I plan to offer you a monthly recipe/breakfast idea that will help you get at least 30 grams of protein first thing in the morning without any dairy.

For my first 30 gram of protein dairy-free recipe I am banking on some eggs to help boost our protein in this utterly delicious egg and black bean scramble.

Why We Love This Simple Egg and Black Bean Scramble

The weeks I have made this simple egg, sausage, and bean scramble have been the weeks I have most looked forward to breakfast lately. It’s been a blessing to have my breakfast ready before my kids are on go.

Some other reasons we love this egg scramble include:

• 3 sources of protein. Eggs, meat, and beans all offer great sources of protein to help keep you full and fueled for your day.
• Great for meal prep. This is a simple recipe to whip up in a big batch and prep into your meal prep containers for the week.
• Versatile. There are a number of ways to tweak this recipe to make it your own. From changing out your egg-sausage-bean rations to adding toppings and garnishes this is a recipe you can really make your own.

The Protein Breakdown

When developing this recipe, I wanted to make sure I was as accurate as possible when it came to the protein breakdown. I am basing these values on the nutritional label provided on each item.

• 1 egg contains about 6 grams of protein
• 1 ounce of sausage contains 4.5 grams of protein
• 1/2 cup of black beans contains 7 grams of protein

With these numbers in mind the recipe below comes out to 34 grams of protein without any dairy.

• 18 grams from the 3 scrambled eggs
• 9 grams from the 2 ounces of breakfast sausage
• 7 grams from the 1/2 cup of black beans

How to Make Sausage, Egg, and Black Bean Scramble

Ingredients You’ll Need

• Breakfast sausage– I have been using Jimmy Dean’s breakfast sausage and cooking a pound of it for the week.
• Eggs– 3 whole eggs will get you 18 grams of protein in your breakfast bowl, but if 3 eggs sounds like too much you could also do 2 eggs and an egg while and still get 16 grams of protein.
• Black beans– A half cup of canned black beans, rinsed rounds out the base of this recipe.

Step-by-Step Directions for Egg and Black Bean Scramble

• Cook the sausage: In a large skillet over medium heat, cook and crumble the breakfast sausage until cooked through. Set aside.
• Rinse the beans: Open a can of black beans and rinse in a strainer. Set aside.
• Prepare the pan: Over medium-low heat, grease a non-stick skillet with a non-stick spray or melted vegan butter.
• Cook the eggs: Crack the eggs into the pan and scramble low and slow to your desired consistency. For me I like them to be a little wet when I look at them, especially when I am meal prepping this recipe.
• Assemble the bowl: Add the scrambled eggs to a bowl along with 2 ounces of the breakfast sausage and 1/2 cup of black beans. Stir together and enjoy!

Helpful Kitchen Tools

Honestly there is nothing better than having a well equipped kitchen to be able to make your own healthy and hearty meals. For this recipe I find it helpful to have:

• Non-stick skillet– Great for cooking the breakfast sausage as well as the scrambled eggs.
• Kitchen scale– I whip this out every time I am measuring my protein sources to make sure I am getting an accurate amount.
• Rubber spatula– The mini spatula is great for a 3 egg scramble while the larger spatula works perfectly for a weeks worth of eggs.

How can I modify the Recipe and Still Get 30 Grams of Protein?

If you feel like 3 eggs are too many to take in first thing in the morning or you are looking to decrease the sausage, hare some of the ways to switch it up and still get 30 or more grams of protein without any dairy.

• Change the eggs ratio:
  • 2 eggs + 1 egg white + 2 ounces of sausage + 1/2 cup black beans= 32 grams of protein
  • 1 egg + 2 egg whites + 2 ounces of sausage + 1/2 cup black beans= 30 grams of protein
  • 3 egg whites + 2 ounces of sausage + 3/4 cup black beans= 31.5 grams of protein
• Decrease the sausage to 1 ounce:
  • 3 eggs + 1 ounce of sausage + 3/4 cup black beans= 33 grams of protein
  • 2 eggs + 1 egg white + 1 ounce of sausage + 3/4 cup black beans= 31 grams of protein

How to Meal Prep This Egg and Black Bean Scramble

I love meal prepping this recipe because it’s simple to scale up and lasts for 5 days in the fridge making it the perfect recipe to get ready for the week.

If you are planning to meal prep this one and want to be ultra exact about getting your ratios correct, I highly recommend getting a kitchen scale. To meal prep this recipe fro the week:

• Cook 1 pound of breakfast sausage and set aside.
• In a large skillet scramble and cook 15 eggs.
• Drain and rinse 2, 15 ounce cans of black beans. (I would have a third can on hand just in case)

Assemble the sausage and egg meal prep bowls:

• In a meal prep container measure 5.5 ounces of scrambled eggs, 2 ounces of cooked breakfast sausage, and 1/2 cup of black beans.
• Repeat in each meal prep container until all 5 are filled.
• If you are planning to add toppings I would highly recommend keeping the toppings in a separate container until you are ready to heat and eat the breakfast.

Toppings for Sausage, Egg, and Black Bean Scramble

Making these egg scramble bowls the same week I do a taco night is the ultimate win-win because any toppings I use for the tacos can easily compliment these egg bowls.

Some of my favorite toppings include:

• Avocado
• Cilantro
• Green Onion
• Guacamole
• Homemade Salsa
• Red Onion
• Pico de Gallo
• Tomato
• Vegan Avocado Cilantro Lime Crema

Egg and Sausage Bowl FAQs

High Protein Breakfast Recipes to Make Next

Looking for a more protein packed way to start your day? Here are some delicious and dairy free breakfast ideas that also have some protein.

• Dairy-Free Egg Bites in the Air Fryer
• Chocolate Baked Oats with Protein
• Vanilla Overnight Oats with Protein Powder

If you tried this sausage, egg, and black bean scramble recipe please let me know in the comments below!

You can also share a picture of it with me on Instagram by tagging @mylifeafterdairy so I can see all of your life after dairy adventures!

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