Low Sodium Classic Fried Egg Sandwich
Satisfy your breakfast or lunch cravings with this Low Sodium Classic Fried Egg Sandwich, a healthier twist on the traditional favorite. Featuring two slices of toasted whole grain bread and a perfectly cooked fried egg, this recipe skips the salt, relying on fresh, wholesome ingredients for flavor. Creamy mashed avocado, juicy tomato slices, and crisp lettuce create a delightful balance of textures, while a touch of black pepper adds just the right amount of seasoning. With its easy preparation and quick cook time of just 15 minutes, this sodium-conscious sandwich is perfect for busy days when you need a nourishing meal packed with protein and healthy fats. Perfect on its own or paired with a side salad, this crispy, golden-brown sandwich is destined to become your go-to low sodium comfort food.
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Recipe Information
Ingredients
- 2 slices whole grain bread
- 1 large egg
- 1 teaspoon unsalted butter
- 0.5 teaspoon olive oil
- 0.125 teaspoon black pepper
- 0.5 avocado
- 2 slices tomato
- 2 leaves lettuce leaves
Instructions
Heat a small non-stick skillet over medium heat and add the olive oil.
Crack the egg into the skillet and let it cook for about 2 minutes until the white is set but the yolk is still runny. If you prefer a firmer yolk, cover the skillet with a lid and cook for an additional minute.
Remove the egg from the skillet and set aside on a plate.
Spread the unsalted butter evenly on one side of each bread slice.
Place one slice of bread, buttered side down, in the skillet; lay the fried egg on top.
Season the egg with black pepper and add the slices of tomato and lettuce leaves.
Using a fork, mash the avocado and spread it on the remaining slice of bread.
Place the second slice of bread, buttered side up, on top of the sandwich.
Cook the sandwich over medium heat for about 3 minutes per side, or until the bread is golden brown and crispy.
Remove the sandwich from the skillet, slice it in half, and serve immediately.
Nutrition Facts
Calories |
470 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 196 mg | 65% | |
| Sodium | 697 mg | 30% | |
| Total Carbohydrate | 37.5 g | 14% | |
| Dietary Fiber | 10.1 g | 36% | |
| Total Sugars | 8.1 g | ||
| Protein | 16.6 g | 33% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 111 mg | 9% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 666 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
