Low Sodium Egg and Sausage Breakfast Sandwich
Start your morning on a wholesome note with this Low Sodium Egg and Sausage Breakfast Sandwich—a hearty, nutritious, and flavor-packed meal designed for health-conscious eaters. Featuring homemade turkey sausage patties seasoned with aromatic spices like smoked paprika, garlic powder, and ground sage, this recipe skips excessive sodium without sacrificing taste. Fluffy scrambled eggs, vibrant sautéed spinach, and toasted whole-grain English muffins create a satisfying, nutrient-rich sandwich that’s perfect for busy mornings. Quick to prepare in just 35 minutes, this 4-serving recipe makes it easy to enjoy a balanced breakfast without compromising on flavor or health.
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Recipe Information
Ingredients
- 250 grams Ground turkey
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Ground sage
- 4 large Eggs
- 4 Whole-grain English muffins
- 2 tablespoons Olive oil
- 1 cup Fresh spinach
- 1 tablespoon Unsalted butter
Instructions
In a medium-sized bowl, combine the ground turkey with garlic powder, onion powder, smoked paprika, black pepper, and ground sage. Mix well until the spices are evenly distributed throughout the turkey.
Divide the turkey mixture into four equal parts and shape them into patties. Try to make the patties slightly larger than the English muffins as they will shrink when cooked.
Heat a non-stick skillet over medium heat and add 1 tablespoon of olive oil. Once hot, add the turkey sausage patties. Cook for about 4-5 minutes on each side or until fully cooked through and browned evenly.
Remove the patties from the skillet and set aside. In the same skillet, add the remaining tablespoon of olive oil and fresh spinach. Sauté the spinach for 2-3 minutes until wilted. Remove from the skillet and set aside.
In a separate bowl, beat the eggs lightly. Melt the unsalted butter in the same skillet over medium-low heat. Add the eggs and cook, stirring gently, until softly scrambled and just set. Remove from heat.
Split and toast the whole-grain English muffins to your liking.
Assemble the sandwich by placing a cooked sausage patty on the bottom half of each toasted English muffin. Top with a portion of scrambled eggs and some wilted spinach, then cover with the top half of the muffin.
Serve immediately and enjoy your low-sodium egg and sausage breakfast sandwich!
Nutrition Facts
Calories |
1571 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.3 g | 104% | |
| Saturated Fat | 24.0 g | 120% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 952 mg | 318% | |
| Sodium | 1453 mg | 63% | |
| Total Carbohydrate | 116.8 g | 42% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 9.0 g | ||
| Protein | 98.2 g | 196% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 571 mg | 44% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 677 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.
