High-Protein GLP-1 Breakfast:Chicken Sausages & Poached Eggs

August 2, 2026

GLP-1 Nutrition · Recipes

Chicken Sausages & Poached Eggs

A hearty, savoury breakfast without the grease. Lean chicken sausages, poached eggs, wilted spinach, and juicy tomatoes, a proper plate to start the day well.

Why this works on GLP-1

Getting a solid amount of protein at breakfast is one of the most useful habits on GLP-1 medication, since appetite tends to fade as the day goes on. This plate pairs lean chicken sausages with eggs for a strong protein total that helps protect lean muscle during weight loss, in a portion that stays gentle.

Choosing chicken sausages over traditional pork keeps the fat lower, and building the plate around eggs and vegetables rather than fried bread or hash browns makes it hearty but genuinely light. The spinach and tomatoes add fibre and colour for almost no calories.

~34 gProtein
per serving

~340Calories
per serving

15 minBreakfast,
single serving

Ingredients · makes 1 serving

Chicken sausagesLean, good quality 2
EggsLarge · for poaching 2
SpinachFresh, roughly chopped 80 g
TomatoesHalved, or a handful of cherry tomatoes 80 g
Avocado oilFor the pan · high smoke point 1 tsp
Black pepper and saltTo taste to taste
To finish, optionalChives, chilli flakes, or a little hot sauce to taste

Method

Cook the sausages. Heat 1 tsp of avocado oil in a pan over medium heat. Cook the chicken sausages for 10 to 12 minutes, turning, until golden and cooked through with no pink remaining.
Cook the tomatoes. Add the tomatoes to the pan for the last few minutes, cut side down, so they soften and caramelise slightly.
Wilt the spinach. Push everything to one side, add the spinach, and cook for a minute until just wilted.
Poach the eggs. Bring a small pan of water to a gentle simmer, add a splash of vinegar, and stir to create a swirl. Slip each egg into the water and poach for about 3 minutes for a set white and runny yolk. Lift out with a slotted spoon and drain briefly.
Plate up. Arrange the sausages, tomatoes, and spinach on a plate, top with the poached eggs, season, and finish with chives or chilli flakes. Eat slowly to gauge fullness on a reduced appetite.

Approximate nutrition per serving

~34 gProtein ~340Calories ~4 gFibre ~8 gCarbs ~20 gFat

Makes one serving. Chicken sausages and eggs provide the protein. Figures vary with the brand of sausage, so check the label, as protein and fat differ between products.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements, or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms, or other side effects.