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Protein-rich, low-carbohydrate breakfast
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Buttered tomato sausage eggs (180 g) has 320 calories. That works out to 178 calories per 100 g. It contains 4.7 g of carbs, 18.7 g of protein, 25.6 g of fat and 0.9 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
320
KCAL / 180G
Carbs
4.7g
· 2% DV
Protein
18.7g
· 37% DV
Fat
25.6g
· 33% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 23% · Fat 71%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 25.6 g | 33% |
| Saturated fat | 9.36 g | 47% |
| Trans fat | 0.45 g | |
| Sodium | 918 mg | 40% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 0.9 g | 3% |
| Protein | 18.7 g | 37% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 320 kcal |
| 1 tablespoon (mini) | 15 g | 27 kcal |
| 100 g | 100 g | 178 kcal |
| 1 cup (small) | 120 g | 214 kcal |
| 1 serving (large) | 250 g | 445 kcal |
| 1 serving (extra large) | 350 g | 623 kcal |
| 2 serving (double) | 360 g | 641 kcal |
Calculated from 178 calories per 100 g.
Cook sliced sausage in butter until lightly browned, add chopped tomatoes, and simmer until they soften and some of their liquid evaporates. Add the eggs last and cook them to your preferred texture, taking the pan off the heat before they become dry.
A mild breakfast sausage works best in buttered tomato sausage eggs because it complements the tomatoes without overpowering the eggs. Beef, chicken, or pork sausage can work; smoked or spicy varieties give the dish a stronger flavor.
Yes, brown the sausage before adding the eggs. This warms it through and lets its savory flavor season the butter and tomatoes; add the eggs only after the tomato mixture has softened and is no longer very watery.
Let the tomatoes cook until much of their released liquid has evaporated before adding the eggs. Using a wide pan helps moisture escape, while adding eggs too early or crowding the pan can leave buttered tomato sausage eggs soupy.
Yes, canned tomatoes work in buttered tomato sausage eggs, but drain off excess liquid first. Simmer them a little longer than fresh chopped tomatoes so the sauce thickens before you add the eggs.
No, buttered tomato sausage eggs are not necessarily shakshuka. Shakshuka usually poaches eggs in a spiced tomato and pepper sauce, while this dish centers on sausage cooked with tomatoes and butter, with eggs prepared to suit the cook.
Toast or crusty bread is a classic side for buttered tomato sausage eggs because it soaks up the buttery tomato juices. A simple green salad or sliced avocado also works when you want a fresher contrast.
You can prepare the sausage and tomato mixture ahead, but buttered tomato sausage eggs are best when the eggs are cooked just before serving. Refrigerate the cooked base in a sealed container, then reheat it and add fresh eggs.
The eggs turn rubbery when buttered tomato sausage eggs are cooked too long or over high heat. Lower the heat after adding them and stop cooking while they still look slightly soft; residual heat will finish them in the pan.
Yes, you can make buttered tomato sausage eggs with a little olive oil instead of butter. The dish will lose the buttery flavor, but the sausage and tomatoes still provide a savory base for the eggs.
Vitamins
Biotin
21.6µg · 72% DV
B12
1.44µg · 60% DV
B2
0.58mg · 45% DV
B5
1.62mg · 32% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
324mg · 46% DV
Sodium
918mg · 40% DV
Iodine
43µg · 29% DV
Potassium ⭐
396mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 320 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Buttered tomato sausage eggs is a simple pan-cooked breakfast: sliced sausage is warmed in butter with tomato until the tomato softens, then eggs are added and cooked to preference. It is a home-style combination often found on Turkish breakfast tables rather than a dish tied to one specific region.
Serve it hot, with bread for dipping into the tomato and runny yolk; in Turkey it commonly comes with tea as part of breakfast. The eggs and sausage make it protein-rich and low in carbohydrates, while the butter gives it a rich finish. For a lighter plate, use less butter and add a crisp salad or fresh herbs on the side.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
9.36g
MONOUNSATURATED
10.8g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.