Low Sodium Egg in a Hole
Start your day with a wholesome twist on a classic breakfast favorite—this Low Sodium Egg in a Hole is a heart-healthy take on the comfort food you love. Made with whole grain bread, a perfectly cooked egg, and seasoned simply with garlic powder and freshly cracked black pepper, this dish is packed with flavor while keeping sodium levels in check. A touch of unsalted butter adds richness, while fresh parsley and optional chives bring a bright, herbaceous finish. Quick and easy to prepare in just 13 minutes total, this single-serving recipe is perfect for busy mornings or a light, satisfying meal any time of day. Whether you're focusing on nutrition or just looking for a delicious breakfast idea, this low-sodium option is sure to delight!
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Recipe Information
Ingredients
- 1 slice Whole grain bread
- 1 Large egg
- 1 tablespoon Unsalted butter
- 0.25 teaspoon Freshly cracked black pepper
- 0.25 teaspoon Garlic powder
- 1 teaspoon Chopped fresh parsley
- 1 teaspoon Chopped chives (optional)
Instructions
Using a cookie cutter or a shot glass, cut a hole about 2 inches in diameter from the center of the bread slice.
Heat a non-stick skillet over medium heat and add the unsalted butter.
Once the butter has melted and starts to bubble, place the bread slice and the cut-out circle into the skillet.
Crack the egg directly into the hole in the bread.
Season the egg with freshly cracked black pepper and garlic powder.
Cook for about 3 to 4 minutes, until the egg is set on the bottom and you can lift the bread slice without the egg breaking through.
Carefully flip the bread and the cut-out circle using a spatula.
Cook for another 3 to 4 minutes, or until the egg is cooked to your liking.
Once done, remove from the skillet and sprinkle with chopped fresh parsley and optional chopped chives.
Serve immediately for a delicious and nutritious breakfast.
Nutrition Facts
Calories |
261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 217 mg | 72% | |
| Sodium | 193 mg | 8% | |
| Total Carbohydrate | 14.9 g | 5% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 2.4 g | ||
| Protein | 10.8 g | 22% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 74 mg | 6% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 186 mg | 4% | |
*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.
