Low Sodium Fried Egg on Toast
Elevate your morning routine with our Low Sodium Fried Egg on Toast—an effortlessly delicious, heart-healthy breakfast that’s ready in just 15 minutes. This simple yet flavorful dish features a perfectly fried egg cooked in a blend of unsalted butter and olive oil, delicately seasoned with black pepper and brightened with fresh parsley. Served atop a slice of wholesome toasted whole grain bread, it’s a satisfying way to start your day without excess sodium. Ideal for anyone looking to enjoy a lighter take on classic comfort food, this recipe balances nutrition with indulgence. Perfect for quick breakfasts or brunch, this low-sodium option proves that simple ingredients can deliver gourmet flavor.
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Recipe Information
Ingredients
- 1 egg
- 1 slice whole grain bread
- 1 teaspoon unsalted butter
- 1 teaspoon olive oil
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon chopped fresh parsley
Instructions
Heat a non-stick skillet over medium heat and add olive oil and butter.
Once the butter has melted and started to sizzle slightly, crack the egg into the skillet.
Cook the egg for about 2-3 minutes, until the white is set and opaque.
If you prefer a cooked yolk, cover the skillet with a lid for the last minute of cooking.
While the egg is cooking, toast a slice of whole grain bread to your desired level of crispiness.
Transfer the toasted bread onto a plate.
Using a spatula, gently lift the fried egg from the skillet and place it on top of the toasted bread.
Sprinkle ground black pepper and chopped fresh parsley over the egg.
Serve immediately for the best taste and texture.
Nutrition Facts
Calories |
332 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.3 g | 34% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 206 mg | 69% | |
| Sodium | 217 mg | 9% | |
| Total Carbohydrate | 14.3 g | 5% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 2.1 g | ||
| Protein | 10.2 g | 20% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 62 mg | 5% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 157 mg | 3% | |
*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.
