Ingredients

Cooking spray (Chosen Foods avocado oil)
2 Gilbert's Craft Sausages Caprese Chicken Sausage links (basil + mozzarella + sun-dried tomato variant)
3 large eggs

Ingredients — continued

Kosher salt, to taste
1 tsp Lao Gan Ma Fried Chili in Oil (NOT a tablespoon — 1 tsp is the macro lever)
Optional: black pepper or extra chili flakes

Method

1.SPRAY THE PAN. Nonstick skillet over medium heat. Hit with cooking spray.
2.ADD SAUSAGE. 2 Gilbert's Caprese chicken sausage links into the pan. Cook 3-4 min, turning to brown all sides + warm through. The chicken sausage is pre-cooked — you're crisping the exterior, not cooking through raw meat.
3.CRACK IN THE EGGS. 3 large eggs cracked directly into the skillet around the sausage links. Keep medium heat — too hot and the whites burn before the yolks set.
4.SEASON. Pinch of kosher salt over the eggs. Black pepper if using.
5.ADD CHILI CRISP. 1 tsp Lao Gan Ma Fried Chili in Oil spooned over the eggs (focus on the crispy bits, light on the oil — the oil adds ~80 cal per tablespoon and you only want ~25 cal worth).
6.COVER + SET. Lid on. 2-4 min until whites are fully set and yolks are still jammy (or longer if you want them firm). Don't peek every 30 sec — open once at the 2-min mark.
7.SERVE HOT. Slide everything onto a plate or eat straight from the skillet. The macro headline is 510 cal / 45g protein assuming 2 Gilbert's links + 3 eggs + 1 tsp Lao Gan Ma — any deviation shifts the math.

SPLIT PLATE SERVING

Adult: Serve the adult portion as described above.

Kid: Serve the kid portion as described above.

If something fails

Eggs are rubbery / overcooked: Heat was too high or you covered too long. Medium heat, 2-3 min covered max for jammy yolks. Lid traps steam — it cooks fast.

Whites won't set without burning the bottom: Heat too high. Drop to medium-low + cover. Steam sets the whites from above without crisping the bottom.

Chili crisp made the dish way over 510 cal: You used a tablespoon instead of a teaspoon. 1 tbsp Lao Gan Ma = ~80 cal / 9g fat. 1 tsp = ~25 cal / 3g fat. The tsp portion is the macro-architecture lever — measure it.

Sausage links are dry / over-crisped: You cooked them too long before adding the eggs. Gilbert's chicken links are pre-cooked — 3-4 min to brown is plenty. Add the eggs at the 3-min mark even if the sausage looks pale.

Macros came in higher than 510 cal: Most likely cause: (1) 4th egg or 3rd sausage link, (2) over-portioned chili crisp (tbsp instead of tsp), or (3) over-spray of cooking oil. The 2/3/1 ratio is the budget — don't drift.

Kid wouldn't eat it because of the red flecks: Skip the Lao Gan Ma entirely on the kid plate. Same skillet, same sausage, same eggs — just no chili crisp on their side. Plate theirs first, then add the chili to your portion.

Storage and reheating

Store: Best made fresh — 10 min is fast enough. Don't batch. Cooked eggs hold ~24 hours but the texture degrades.

Reheat: N/A — eggs reheat poorly. If you must: 30 sec microwave covered, but expect rubbery whites and over-set yolks.

Lasts: N/A — cook per serving.

Estimated nutrition

~510 cal | ~45g protein.

Per-serving (~510 cal / 45g protein / ~32g fat / ~3g net carbs / 0g fiber) tracked in MacroFactor. Component breakdown: 2 Gilbert's Craft Caprese Chicken Sausage links ≈ 260 cal / 27P / 16F / 2C (varies by exact link weight, 5 oz per 2 links is the Costco SKU; ~130 cal / 13.5P per link mid-range) + 3 large eggs ≈ 210 cal / 18P / 15F / 1C + 1 tsp Lao Gan Ma ≈ 25 cal / 0P / 3F / 1C + cooking spray (~5 cal). Headline total: 500 cal / 45P / 34F / 4 net C — rounded to 510 / 45 in the headline. Fat/carbs/fiber values flagged 'estimated' because (1) sausage link weights vary slightly across packs, (2) Lao Gan Ma scoop varies by oil-vs-crispy-bits ratio. The 510 / 45g protein anchor is firm — that's the macro hook.

thesplitplate.com/cookbook/one-pan-breakfast-skillet

Split Cook Method™Breakfast

High-Protein One-Pan Breakfast Skillet

Name: High-Protein One-Pan Breakfast Skillet
Total time: 10 min
Yield: 1
Ingredients: Cooking spray (Chosen Foods avocado oil); 2 Gilbert's Craft Sausages Caprese Chicken Sausage links (basil + mozzarella + sun-dried tomato variant); 3 large eggs; Kosher salt, to taste; 1 tsp Lao Gan Ma Fried Chili in Oil (NOT a tablespoon — 1 tsp is the macro lever); Optional: black pepper or extra chili flakes

510 cal. 45g protein. 10 minutes. One pan. Eggs + Gilbert's Caprese + Lao Gan Ma.

Make this when

You want a hot breakfast that feels like real food (not a shake or bar), 45g of protein, and you have 10 minutes with one pan. 2 sausage links + 3 eggs + a spoonful of Lao Gan Ma — that's the entire system. Skip the chili crisp for kids; everything else stays the same.

Total time: 10 min
Yield: 1 serving
Protein / serving: ~45g
Cal / serving: ~510

Core ratio — locked

2 Gilbert's Caprese chicken sausage links + 3 large eggs + 1 tsp Lao Gan Ma. This is the system. Add more chili crisp and you blow the fat budget; add a 4th egg and you blow the cal budget. Lock the 2/3/1 ratio.

Flavor target

Brown the sausage links + crack 3 eggs around them + 1 tsp Lao Gan Ma scattered over the eggs + cover until whites set + jammy yolks. Don't flip the eggs — lid does the work. Don't drown in chili oil — 1 tsp is the right portion for the macro target.

Ingredients

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

Ingredients

Cooking spray (Chosen Foods avocado oil)
2 Gilbert's Craft Sausages Caprese Chicken Sausage links (basil + mozzarella + sun-dried tomato variant)
3 large eggs
Kosher salt, to taste
1 tsp Lao Gan Ma Fried Chili in Oil (NOT a tablespoon — 1 tsp is the macro lever)
Optional: black pepper or extra chili flakes

Method

1
SPRAY THE PAN
Nonstick skillet over medium heat. Hit with cooking spray.
2
ADD SAUSAGE
2 Gilbert's Caprese chicken sausage links into the pan. Cook 3-4 min, turning to brown all sides + warm through. The chicken sausage is pre-cooked — you're crisping the exterior, not cooking through raw meat.
3
CRACK IN THE EGGS
3 large eggs cracked directly into the skillet around the sausage links. Keep medium heat — too hot and the whites burn before the yolks set.
4
SEASON
Pinch of kosher salt over the eggs. Black pepper if using.
5
ADD CHILI CRISP
1 tsp Lao Gan Ma Fried Chili in Oil spooned over the eggs (focus on the crispy bits, light on the oil — the oil adds ~80 cal per tablespoon and you only want ~25 cal worth).
6
COVER + SET
Lid on. 2-4 min until whites are fully set and yolks are still jammy (or longer if you want them firm). Don't peek every 30 sec — open once at the 2-min mark.
7
SERVE HOT
Slide everything onto a plate or eat straight from the skillet. The macro headline is 510 cal / 45g protein assuming 2 Gilbert's links + 3 eggs + 1 tsp Lao Gan Ma — any deviation shifts the math.

Adult plate | Kid plate

Adult plate

Adult

Full recipe as written — 2 Gilbert's links + 3 eggs + 1 tsp Lao Gan Ma. Adults get the chili-crisp finish.

Kid plate

Kid

Same 2 sausage links + 2-3 eggs, but SKIP the Lao Gan Ma entirely (the chili oil is the spicy adult layer). Kids get plain salt + a small piece of toast or fruit on the side. ~400 cal / 30-35g protein depending on egg count.