THE SPLIT PLATE / RECIPE

7-Minute Jammy Eggs & Cajun Chicken Sausage

Rest-day breakfast: 3 jammy 7-min eggs + 2 Cajun chicken sausages. ~370 cal / 44g protein. Filmed brunch shown is 4+3.

YIELD1 serving
TOTAL TIME15 min
COOK METHODSee method
EST. / SERVING~370 cal | ~44g protein

Ingredients

STANDARD (~370 cal / 44g protein)

  • 3 large eggs (Happy Egg Heritage Breed blue carton used)
  • 2 fully cooked Cajun chicken sausages (Bilinski's Organic Cajun Style Andouille used)
  • Creole seasoning to taste (Tony Chachere's in the footage)

STANDARD (~370 cal / 44g protein) — continued

  • Water — enough to submerge the eggs
  • Ice + cold water for the ice bath
  • BRUNCH VARIATION (shown in the video, ~520 cal / 63g protein): add 1 more egg and 1 more sausage. Same method.

You want a fast, protein-forward breakfast on a morning without pre-lift carbs. Standard plate is 3 eggs + 2 sausages (~370 cal / 44g protein). The filmed brunch variation adds one of each for a hungrier ~520 cal / 63g protein plate — same method, more food.

Method

  1. 1.ICE BATH FIRST. Fill a bowl with ice and cold water and set it right next to the stove. Do this before the water boils so it's ready.
  2. 2.BOIL. Bring enough water to fully submerge the eggs to a steady boil.
  3. 3.LOWER + 7 MIN. Carefully lower cold eggs into boiling water. Set a timer for exactly 7 minutes. Keep the boil steady the whole time.
  4. 4.SAUSAGE IN PARALLEL. While the eggs are on their timer, cook the chicken sausage per its package (air fryer, skillet, or oven — no universal time). It's fully cooked, so you're heating + browning.
  5. 5.ICE 5 MIN. At exactly 7 min, transfer eggs straight to the ice bath. Leave 5 minutes — this stops the cook and loosens the shell.
  6. 6.PEEL. Gently peel the eggs. Runny center, so handle carefully.
  7. 7.HALVE + PLATE. Halve each egg lengthwise with a sharp knife. Plate with the hot sausage.
  8. 8.SEASON + EAT. Finish with Creole seasoning to taste. Serve immediately while the yolks are still warm.

If something fails

Yolks fully set: Boil wasn't steady, or you left them past 7 minutes. Keep the boil steady the whole time and pull at exactly 7 min. Ice bath must happen immediately.

Shells stuck to the whites: Ice bath wasn't long enough. 5 minutes minimum. The temperature shock is what separates the membrane from the white.

Yolks too runny for your comfort: Add 30–60 seconds. 7:30 or 8:00 firms the yolk while keeping it jammy. Don't go past 9 min or you're in hard-boiled territory.

Sausage is dry: You overcooked it. It's already fully cooked — you're heating and browning, not cooking through. 3–4 min in an air fryer at 375°F usually plenty.

Not enough food: Move to the brunch variation (4 eggs + 3 sausages). Same method, ~150 cal and 19g protein more.

Storage and reheating

Store: Best fresh — the whole appeal is the warm, runny yolk. Don't make this ahead.

Reheat: Don't reheat jammy eggs — the yolks will over-set. Cook per serving.

Lasts: Eat the eggs immediately. Sausage leftovers per package storage instructions.

Estimated nutrition

~370 cal | ~44g protein.

Standard plate: ~370 cal / 44g protein — 3 large eggs (~210 / 18g) + 2 Bilinski's Cajun Andouille links (~130 / 28g when 2×~14g). Rounded to creator's estimate. Brunch variation: ~520 cal / 63g protein for 4 eggs + 3 sausages. Brand substitutions change macros. These are creator-provided estimates; if you use different sausage or a different egg size, recalculate.

thesplitplate.com/cookbook/7-minute-runny-sunny-eggs-chicken-sausage

7-Minute Jammy Eggs & Cajun Chicken Sausage
Breakfast

7-Minute Jammy Eggs & Cajun Chicken Sausage

Rest-day breakfast: 3 jammy 7-min eggs + 2 Cajun chicken sausages. ~370 cal / 44g protein. Filmed brunch shown is 4+3.

Make this when

You want a fast, protein-forward breakfast on a morning without pre-lift carbs. Standard plate is 3 eggs + 2 sausages (~370 cal / 44g protein). The filmed brunch variation adds one of each for a hungrier ~520 cal / 63g protein plate — same method, more food.

Total time
15 min
Yield
1 serving
Protein / serving
~44g
Cal / serving
~370
Flavor target

The whole point is the yolk. Seven minutes in, five minutes iced — the white sets, the center stays warm and runny. Cajun chicken sausage adds heat and finish, Creole seasoning ties both together.

Ingredients

Batch cookYields 1 servings — quantities below are the full batch.

STANDARD (~370 cal / 44g protein)

Method

  1. 1
    ICE BATH FIRST

    Fill a bowl with ice and cold water and set it right next to the stove. Do this before the water boils so it's ready.

  2. 2
    BOIL

    Bring enough water to fully submerge the eggs to a steady boil.

  3. 3
    LOWER + 7 MIN

    Carefully lower cold eggs into boiling water. Set a timer for exactly 7 minutes. Keep the boil steady the whole time.

  4. 4
    SAUSAGE IN PARALLEL

    While the eggs are on their timer, cook the chicken sausage per its package (air fryer, skillet, or oven — no universal time). It's fully cooked, so you're heating + browning.

  5. 5
    ICE 5 MIN

    At exactly 7 min, transfer eggs straight to the ice bath. Leave 5 minutes — this stops the cook and loosens the shell.

  6. 6
    PEEL

    Gently peel the eggs. Runny center, so handle carefully.

  7. 7
    HALVE + PLATE

    Halve each egg lengthwise with a sharp knife. Plate with the hot sausage.

  8. 8
    SEASON + EAT

    Finish with Creole seasoning to taste. Serve immediately while the yolks are still warm.

Go deeper

Storage and nutrition

Storage: Best fresh — the whole appeal is the warm, runny yolk. Don't make this ahead.

Reheat: Don't reheat jammy eggs — the yolks will over-set. Cook per serving.

Lasts: Eat the eggs immediately. Sausage leftovers per package storage instructions.

Watch the full cook

Brands I use

Happy Egg Co.
Happy Egg Co.
Heritage Breed Eggs (blue carton)
Richer yolks than commodity eggs — the whole point of a jammy 7-min egg is the yolk, so the input matters. Blue carton = free-range heritage breed.
Bilinski's
Bilinski's
Organic Cajun Style Andouille (fully cooked)
Pre-cooked chicken sausage — just heat and brown. Cajun seasoning already baked in. Pork-free. About 130 cal / 14g protein per link.
Tony Chachere's
Original Creole Seasoning
Cheap, universal, adds Creole heat + salt in one shake. Finishes the plate.
#Breakfast#High protein#Rest day#Pork-free#Jammy egg