Low Sodium Perfect Egg Burger
Indulge in the rich flavors and wholesome balance of the **Low Sodium Perfect Egg Burger**, a healthier twist on a classic favorite. Featuring toasted whole wheat buns, creamy homemade guacamole, and vibrant layers of fresh tomato, baby spinach, and red onion, this burger packs a nutrient punch without compromising on taste. The star ingredient, a perfectly cooked sunny-side-up egg, adds an irresistible richness that ties every bite together. Flavored with a hint of garlic, a drizzle of olive oil, and a smear of low-sodium mustard, this recipe delivers maximum flavor with minimal sodium. Ready in just 20 minutes, this savory yet heart-smart meal is perfect for breakfast, brunch, or a satisfying dinner. Serve it up fresh and enjoy a guilt-free delight that’s as good for your taste buds as it is for your health!
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Recipe Information
Ingredients
- 2 whole wheat hamburger buns
- 2 large eggs
- 1 medium avocado
- 1 medium tomato
- 1 cup baby spinach leaves
- 0.5 medium red onion
- 1 tablespoon fresh lemon juice
- 2 teaspoons olive oil
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon garlic powder
- 2 teaspoons low sodium mustard
Instructions
Slice the whole wheat hamburger buns in half horizontally. Lightly toast them if desired.
Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with the lemon juice, garlic powder, and ground black pepper to create a simple guacamole. Set aside.
Slice the tomato into thick slices. Peel and thinly slice the red onion.
Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil.
Crack the eggs into the skillet, being careful not to break the yolks. Cook sunny-side up for about 3-4 minutes, or until the whites are set but the yolks are still runny. Remove from heat.
Assemble the burgers by spreading a thin layer of the low sodium mustard on the bottom half of each bun.
Add a generous layer of the avocado mash on top of the mustard.
Place a few slices of tomato and several rings of red onion on top of the avocado mash.
Add half a cup of baby spinach leaves to each burger, placing them on the tomato and onion.
Carefully place a cooked egg on top of the spinach layer for each burger.
Finish by placing the top half of the bun on each burger. Serve immediately and enjoy your low sodium perfect egg burger!
Nutrition Facts
Calories |
1045 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.7 g | 83% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1855 mg | 81% | |
| Total Carbohydrate | 91.2 g | 33% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 22.5 g | ||
| Protein | 32.2 g | 64% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 333 mg | 26% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1519 mg | 32% | |
*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.
