Low Sodium Croque Madame
Elevate your brunch game with this delectable Low Sodium Croque Madame—a healthier take on the classic French bistro favorite. Perfect for those watching their sodium intake, this recipe swaps traditional ingredients for low-sodium options like whole wheat bread, reduced-sodium Swiss cheese, and tender turkey or chicken breast. The creamy béchamel sauce, infused with hints of mustard and nutmeg, adds a luxurious touch to the toasted sandwiches, while a golden, sunny-side-up egg crowns each serving for a luscious, protein-packed finish. With just 15 minutes of prep and 20 minutes of cooking, this indulgent yet heart-healthy dish delivers all the flavor of its traditional counterpart without compromise. Enjoy as a satisfying brunch or lunch, paired with a fresh green salad for a complete meal. Keywords: low sodium, Croque Madame, brunch recipe, heart-healthy sandwich, French comfort food.
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Recipe Information
Ingredients
- 4 slices low sodium whole wheat bread
- 2 tablespoons unsalted butter
- 4 slices low sodium Swiss cheese
- 4 ounces low sodium turkey or chicken breast, thinly sliced
- 2 large eggs
- 1 cup milk
- 1 tablespoon all-purpose flour
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon mustard powder
- 1 pinch nutmeg
- 1 spray olive oil spray
Instructions
Preheat your oven to 375°F (190°C).
In a small saucepan over medium heat, melt 1 tablespoon of unsalted butter. Sprinkle in the flour and whisk constantly for about 1 minute until golden.
Gradually add in the milk, whisking continuously to avoid lumps. Add ground black pepper, mustard powder, and a pinch of nutmeg. Cook until the béchamel sauce thickens, about 3-4 minutes. Set aside.
Lightly toast the bread slices to add a bit of crunch.
Spread a thin layer of the béchamel sauce on two slices of toasted bread. Layer low sodium turkey or chicken breast and a slice of Swiss cheese on top of the sauce.
Top each with another slice of bread to form a sandwich. Spread a little bit of butter on the top of each sandwich.
Heat a non-stick pan over medium heat. Place the sandwiches butter-side down in the pan. Cook for about 2-3 minutes until golden brown, then flip and cook the other side.
Transfer the sandwiches to a baking sheet. Top each sandwich with another slice of Swiss cheese.
Place the sandwiches in the oven and bake for 5-7 minutes or until the cheese just melts and bubbles.
While the sandwiches are baking, prepare the eggs. Heat a non-stick frying pan over low-medium heat. Lightly spray with olive oil.
Crack the eggs individually into the pan and cook until the whites are set but the yolks remain soft, about 3-4 minutes for sunny-side-up eggs.
Remove the sandwiches from the oven and place a cooked egg on top of each.
Serve immediately, optionally garnished with a pinch of fresh herbs like chives or thyme.
Nutrition Facts
Calories |
1429 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.9 g | 97% | |
| Saturated Fat | 39.8 g | 199% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 597 mg | 199% | |
| Sodium | 623 mg | 27% | |
| Total Carbohydrate | 104.3 g | 38% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 20.0 g | ||
| Protein | 93.7 g | 187% | |
| Vitamin D | 5.3 mcg | 26% | |
| Calcium | 1343 mg | 103% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1351 mg | 29% | |
*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.
