This egg scramble with meat and cheese is one of the fastest ways to get a high protein meal without overthinking it.

Simple ingredients, quick cooking, and something you can make any time of day. Breakfast, lunch, or dinner — it works.

If you need a reliable, filling meal that actually keeps you going, this is it.

• Protein: ~45g per serving
• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Servings: 1–2
• Difficulty: Easy

Dad Check:

✓ High Protein — YES
✓ Keto Friendly — YES
✓ Kid Approved — YES
✓ Under $15 — YES
✓ Low Carb — YES

Ingredients

• 4 large eggs
• 1/2 cup egg whites (optional for extra protein)
• 1/2 lb sage sausage
• 1/2 cup Tillamook cheddar cheese
• Diced tomatoes
• Green onions
• Salt & pepper to taste
• Avocado oil
• Butter

Sauce Options

Use any of these:

→ Taco Bell Copycat Sauce
→ High Protein Garlic Sauce
→ Simple Breakfast Sauce
→ Sriracha Mayo

Instructions

1. Heat a stainless steel skillet over medium heat.
2. Perform the water test:

• Add a few drops of water
• If they bead and glide, the pan is ready

1. Add avocado oil and a small amount of butter.
2. Cook sausage until browned.
3. Add tomatoes and green onions.
4. Whisk eggs and egg whites, then pour into pan.
5. Stir gently until eggs begin to set.
6. Add cheese and finish cooking.
7. Remove from heat and serve.

Pro Tip

Use a stainless steel skillet and always do the water test.

If the pan isn’t ready, eggs will stick and overcook.

When it’s right:

• eggs stay soft
• nothing sticks
• texture is completely different

This one step separates average eggs from great ones.

Protein Breakdown

This meal delivers approximately 45g of protein per serving.

Protein Sources:

• Eggs (4 large): ~24g protein
• Egg Whites (1/2 cup): ~12–13g protein
• Sage Sausage: ~10–12g protein
• Cheddar Cheese: ~6–8g protein

Total: ~45g protein per serving

How to Adjust:

• Add more egg whites → increase protein without extra fat
• Add more sausage → increase protein and calories
• Reduce cheese → lower fat while keeping protein high

Meal Prep Tips

• Best eaten fresh
• Pre-cook sausage for faster meals
• Reheat gently to avoid overcooking eggs

Looking for more high protein meals? Check out High Protein Meals (40g+ Protein) →

You don’t need complicated meals to stay consistent.

Fast, simple meals like this are what actually work. High protein, easy to make, and something you can rely on anytime.

Keep it simple. Stay consistent. That’s how you win.