Low Sodium Scrambled Egg Sandwich
Start your day on a nutritious note with this Low Sodium Scrambled Egg Sandwich, a heart-healthy twist on a breakfast classic! Crafted with fluffy scrambled eggs made creamy with just a splash of skim milk, this recipe keeps it flavorful by using freshly ground black pepper instead of added salt. Cherry tomatoes and baby spinach bring color, texture, and a burst of freshness, while lightly toasted whole wheat bread provides wholesome crunch. Perfect for those seeking a low-sodium breakfast option, this easy recipe comes together in just 20 minutes, making it ideal for busy mornings. Packed with protein and veggies, it’s a filling, balanced meal that’s sure to satisfy without sacrificing flavor.
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Recipe Information
Ingredients
- 2 pieces large eggs
- 1 tablespoon unsalted butter
- 2 tablespoons skim milk
- 0.25 teaspoon freshly ground black pepper
- 4 pieces cherry tomatoes
- 0.5 cup baby spinach leaves
- 2 slices whole wheat sandwich bread
- 1 spray olive oil spray
Instructions
Crack the eggs into a bowl and add the milk. Whisk until the mixture is well combined and a little frothy.
Add the freshly ground black pepper to the egg mixture and whisk again.
Slice the cherry tomatoes into quarters and set aside.
Place a non-stick skillet over medium heat and add the unsalted butter.
Once the butter is melted and begins to foam, pour in the egg mixture.
Let the eggs set slightly around the edges, then gently stir and fold the eggs using a spatula.
When the eggs are halfway cooked, add the cherry tomatoes and baby spinach leaves.
Continue to fold and cook until the eggs are creamy and just set.
Remove the skillet from the heat immediately to prevent overcooking.
Lightly spray another non-stick skillet with olive oil spray and heat over medium-high. Toast the whole wheat bread slices until golden brown on both sides.
Place the scrambled eggs on one slice of the toasted bread and cover with the other slice.
Slice the sandwich diagonally and serve immediately.
Nutrition Facts
Calories |
409 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.5 g | 31% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 404 mg | 135% | |
| Sodium | 427 mg | 19% | |
| Total Carbohydrate | 30.9 g | 11% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 7.4 g | ||
| Protein | 21.1 g | 42% | |
| Vitamin D | 2.3 mcg | 12% | |
| Calcium | 200 mg | 15% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 556 mg | 12% | |
*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.
