I've been making this off and on for years.... it freezes well into portions I can just grab from the freezer and microwave at work. Adjust the spices up or down..... Lori B posted it here a while ago!! and I needed a higher protein breakfast than I had been getting. If carbs are your enemy, and you think even these are too much, just use the light and whole wheat and only half the amount. It's still good, just not As.
I also confess, the Jimmy Dean sausage crumbles, or the Banquet sausage crumbles, have been a big time saver! and one less pan to wash.
Enjoy, Mary C