Low Sodium Scrambled Eggs with Sausage and Vegetables
Elevate your breakfast game with these Low Sodium Scrambled Eggs with Sausage and Vegetables—an ideal blend of flavor, nutrition, and simplicity. This hearty recipe combines protein-packed eggs and low-sodium breakfast sausage with vibrant bell peppers, sweet onions, and fresh baby spinach for a colorful, nutrient-rich dish. Enhanced with a dash of black pepper and garnished with aromatic fresh parsley, these scrambled eggs deliver maximum taste while prioritizing heart health. Ready in just 25 minutes, this recipe is perfect for a wholesome start to your day or a quick brunch idea. Whether enjoyed on its own or paired with whole-grain toast, this low-sodium breakfast keeps you energized without compromising on flavor.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces large eggs
- 4 links low-sodium breakfast sausage
- 0.5 cup red bell pepper
- 0.5 cup green bell pepper
- 0.5 cup white onion
- 1 cup baby spinach
- 0.25 teaspoon black pepper
- 1 tablespoon olive oil
- 2 tablespoons fresh parsley
- 1 tablespoon non-dairy milk (optional)
Instructions
Start by chopping the red bell pepper, green bell pepper, and white onion into small, even-sized pieces and set aside.
Chop the fresh parsley for garnishing and set aside.
In a medium-sized bowl, crack the eggs and whisk them together. If desired, add the non-dairy milk for a creamier texture. Season the eggs with black pepper.
Heat olive oil in a non-stick skillet over medium heat.
Add the low-sodium sausage links to the skillet and cook them for about 5 minutes, turning occasionally until they are browned and cooked through. Remove the sausages from the skillet and set them aside. Once cooled slightly, slice them into bite-sized pieces.
In the same skillet, add the chopped onion, and cook for 2-3 minutes until they start to become translucent.
Add the bell peppers to the pan and sauté for another 2-3 minutes until they are tender.
Add the baby spinach to the skillet and continue cooking until just wilted.
Push the vegetables to one side of the skillet and pour the whisked eggs into the other side. Allow them to cook undisturbed for a few seconds until they start to set around the edges.
Gently fold the eggs over themselves as they continue to cook, incorporating the vegetables gradually. Add the sliced sausages back into the pan.
Continue cooking and gently stirring until the eggs are cooked through but still soft, which should take a couple of minutes.
Remove the skillet from heat and serve the scrambled eggs with sausages and vegetables immediately, garnished with fresh parsley.
Nutrition Facts
Calories |
1050 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.7 g | 101% | |
| Saturated Fat | 24.3 g | 122% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 864 mg | 288% | |
| Sodium | 885 mg | 38% | |
| Total Carbohydrate | 25.3 g | 9% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 8.1 g | ||
| Protein | 63.3 g | 127% | |
| Vitamin D | 4.2 mcg | 21% | |
| Calcium | 242 mg | 19% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1242 mg | 26% | |
*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.
