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Kale, Veggie Sausage and EggWithout a doubt, one of the best tricks for losing weight and keeping it off is to make sure green vegetables make an appearance at every meal…

And here’s a quick and easy breakfast dish that’s loaded with greens, will jump start your metabolism, fill you up and keep you full for hours: Kale, Veggie Sausage and Egg.

Kale really is one of nature’s super foods..with 2 and a half cups of cooked kale providing roughly 6 grams of protein, 520% of your daily vitamin A, 340% of Vitamin C, 20% of calcium and 16% of your daily iron for under 90 calories.

IMG_18962 ounces of Gimme Lean brand veggie sausage gives you another 7 grams of protein and 6% of your iron for just 60 calories.

And one medium to large egg, about 70 calories, chips in another 6 grams of protein.

All in, this healthy breakfast has only 220 calories but almost 20 grams of protein and loads of disease fighting vitamins and tummy filling fiber…which means you can add a 45 calorie slice of toasted “light” bread with a bit of jam and have a really big meal for under 300 calories!


1 t good olive oil

5 c raw kale (about 3 big handfuls)

1 large garlic clove, grated, sliced or minced

sea salt or kosher salt and black pepper to taste

IMG_18972 oz Gimme Lean Veggie Sausage, crumbled

1 large egg  (Though the benefits of Omega 3 enriched eggs have been debated and vary by brand, I still use them. Though all eggs have cholesterol, these have vitamin D added and are raised cage and hormone free.)

Heat 1 tsp of olive oil in a non-stick pan, add kale and let it cook without stirring for 3-4 minutes…you want some of the leaves to IMG_1895get a little charred and crunchy.

Using a fine grater or microplane, grate a large clove of garlic on top, sprinkle with salt and pepper and toss until all the leaves are slightly softened.  Remove to plate.

Spray pan with cooking oil and crumble in the veggie sausage.

IMG_1899IMG_1903Cook until brown and heated through and add on top of kale.

Spray pan again, add egg and cook sunny side up or over easy…add to the top of kale and sausage and serve.


IMG_1878If cholesterol is a serious issue for you, skip the whole egg and serve with scrambled egg whites or Egg Beaters (which are made of egg whites) if you prefer…

And the same technique for kale works with thinly sliced or grated Brussels Sprouts as well. (If you only cut sprouts in half, you’ll need to add 1/4 cup of water and cover the pan for about 7 minutes so they’ll cook thoroughly.)

About Lisa McRee

After 25 years as a local and network anchor, Lisa was just another American mother struggling, and failing, to lose weight. Finally, she cracked the code, and lost 30 pounds, quickly and for good, by doing what she loves: reporting, cooking and eating! The Skinny is the inside story on how she did it, and how you can, too!
This entry was posted in Fit For Kids, Low Meat Mains, Morning Glories, Quickies, Skinny Sides and tagged , , , , , , . Bookmark the permalink.


  1. Natasha says:

    Hi, I just found your blog/ website about a month ago.. I love it! I think I’ve read every entry- I’m all caught up!!!!.. I know it was the holidays but I hope that you post a LOT more often!!! So many good tips and ideas!!!


    • Lisa McRee says:

      Hi, Natasha…So glad you found the site! I have to admit, I’m usually much more dedicated to posting weekly but was on a crazy trip for the last month (LA to London, Stockholm, Madrid, NY, Pittsburgh for producer husband’s “Jack Reacher” movie premieres in those cities) and now in Maine for the rest of the holiday. Good news is I was truly inspired by the incredible dishes we enjoyed and can’t wait to get home and skinny-fy them all!! (I should probably do a post on how to keep weight off while traveling as well…I was only allowed one suitcase on the plane we used to hop about and couldn’t afford to outgrow anything while gone!) Thanks for writing..Look forward to hearing what dishes you like best and what types of tips you’re looking for! Happy New Year! xolmc

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