Low Sodium Sausage Egg and Cheese Sandwich
Start your morning on a healthy and flavorful note with this Low Sodium Sausage Egg and Cheese Sandwich, a heart-smart twist on a classic breakfast favorite. Featuring a savory turkey sausage patty, a protein-rich egg, and a slice of melty low-sodium cheddar cheese layered on a wholesome whole wheat English muffin, this sandwich is packed with nutrition without compromising on taste. A handful of fresh spinach adds a vibrant touch, while a dash of black pepper enhances the egg’s flavor. Lightly toasted and buttered to perfection, this sandwich is quick to make in just 15 minutes and delivers a balanced meal that’s low in sodium but high in satisfaction. Perfect for busy mornings, it’s a simple yet satisfying way to fuel your day!
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Recipe Information
Ingredients
- 1 piece Low sodium turkey sausage patty
- 1 piece Large egg
- 1 piece Low sodium cheddar cheese slice
- 1 piece Whole wheat English muffin
- 1 teaspoon Unsalted butter
- 1 dash Black pepper
- 1 handful Fresh spinach leaves
Instructions
Preheat a small non-stick skillet over medium heat.
Place the low sodium turkey sausage patty in the skillet. Cook for 3-4 minutes on each side until fully heated or cooked through, depending on if it is pre-cooked or raw. Remove from skillet and set aside.
While the sausage is cooking, gently toast the whole wheat English muffin until golden brown.
Lightly spread unsalted butter on the toasted English muffin halves.
In the same skillet, crack the egg, season it with a dash of black pepper, and cook to your desired doneness. A fully cooked egg typically requires about 3-4 minutes for a hard yolk.
Once the egg is cooked, place the low sodium cheddar cheese slice on top of the egg. Turn off the heat and cover with a lid for a minute to allow the cheese to melt slightly.
Assemble the sandwich by layering the sausage patty on the bottom half of the English muffin, add fresh spinach leaves, then place the egg and melted cheese on top.
Cover with the top half of the English muffin, press gently, and serve immediately.
Nutrition Facts
Calories |
442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.9 g | 31% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 266 mg | 89% | |
| Sodium | 458 mg | 20% | |
| Total Carbohydrate | 30.5 g | 11% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 4.6 g | ||
| Protein | 28.5 g | 57% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 351 mg | 27% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 470 mg | 10% | |
*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.
