Low Sodium Egg White Grill
Start your day with the perfect balance of nutrition and flavor with this Low Sodium Egg White Grill recipe! Packed with fluffy egg whites seasoned with black pepper and garlic powder, sautéed fresh spinach, sweet red bell pepper, and savory red onion, this breakfast sandwich is a healthy twist on a classic favorite. Nestled between lightly toasted whole-grain English muffins, each bite is a wholesome combination of protein, fiber, and vibrant veggie goodness. Ideal for anyone seeking a heart-healthy, low-sodium breakfast that doesn’t skimp on taste, this quick and easy recipe is ready in under 30 minutes and is perfectly portioned for three servings. Enjoy a guilt-free morning that’s as delicious as it is nutritious!
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Recipe Information
Ingredients
- 6 large eggs worth Egg whites
- 3 pieces Whole grain English muffins
- 1 cup Fresh spinach
- 1 medium, diced Red bell pepper
- 0.5 medium, thinly sliced Red onion
- 1 as needed Low sodium olive oil spray
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Garlic powder
Instructions
Preheat a non-stick skillet over medium heat and lightly spray with low sodium olive oil spray.
Add the diced red bell pepper and sliced red onion to the skillet. Sauté for 3-4 minutes until they begin to soften.
Add the fresh spinach to the skillet and cook for another 2 minutes until the spinach is wilted. Remove the veggie mixture from the skillet and set aside.
In a bowl, whisk the egg whites with black pepper and garlic powder until frothy.
Return the skillet to medium heat and lightly spray again with olive oil spray. Pour in the egg whites, allowing them to cook undisturbed for 1-2 minutes, then gently stir and continue cooking for another 3-4 minutes, until they are fully set.
While the egg whites are cooking, split the whole grain English muffins and lightly toast them to your preference.
Assemble the sandwich by placing a third of the scrambled egg whites onto the bottom half of each toasted English muffin.
Top the egg whites with a portion of the sautéed vegetable mixture, then cover with the top half of the English muffin.
Serve immediately, enjoying the fresh flavors and hearty bite of this low sodium breakfast option.
Nutrition Facts
Calories |
178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.3 g | 2% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 340 mg | 15% | |
| Total Carbohydrate | 28.4 g | 10% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 5.0 g | ||
| Protein | 13.0 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 123 mg | 9% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 296 mg | 6% | |
*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.
