Low Sodium Scrambled Eggs with Spinach and Onions
Transform your breakfast routine with this wholesome and flavorful recipe for Low Sodium Scrambled Eggs with Spinach and Onions! Perfect for those seeking a heart-healthy option, this dish combines protein-packed eggs with the earthy goodness of fresh spinach and the subtle sweetness of sautéed onions, all seasoned lightly with black pepper to keep sodium levels in check. Creamy yet light, thanks to a splash of non-dairy milk or water, these scrambled eggs are cooked to perfection in olive oil for added richness without excess salt. Ready in just 20 minutes, this nutrient-dense meal is ideal for busy mornings and pairs beautifully with whole-grain toast or avocado slices. Enjoy the vibrant flavors and nourishing benefits of this quick and easy, low-sodium breakfast!
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Recipe Information
Ingredients
- 4 pieces Large eggs
- 2 cups Fresh spinach
- 0.5 cup Sweet onion
- 0.25 teaspoon Black pepper
- 1 tablespoon Olive oil
- 2 tablespoons Non-dairy milk or water
Instructions
Begin by cracking the eggs into a medium-sized bowl. Add 2 tablespoons of non-dairy milk or water to the eggs and beat thoroughly with a fork or whisk until completely combined and slightly frothy.
Wash the spinach thoroughly under cold water and pat dry with a clean towel. Cut the sweet onion into thin slices to yield half a cup.
Heat a non-stick skillet over medium heat and add 1 tablespoon of olive oil. Once the oil is hot, add the sliced onions and sauté them for about 3-4 minutes or until they become soft and translucent.
Add the fresh spinach to the skillet with the onions. Stir occasionally and cook for an additional 2 minutes until the spinach wilts.
Pour the beaten egg mixture into the skillet over the cooked onions and spinach. Allow the eggs to cook undisturbed for about 1 minute or until they just begin to set around the edges.
Gently stir the eggs using a spatula, pushing them from the outer edges toward the center. Continue to cook and stir occasionally until the eggs are cooked through but still soft and slightly creamy, approximately 4-5 minutes.
Season the scrambled eggs with 0.25 teaspoon of black pepper or to taste. Serve immediately for best results.
Nutrition Facts
Calories |
451 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.4 g | 44% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 347 mg | 15% | |
| Total Carbohydrate | 12.8 g | 5% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 3.2 g | ||
| Protein | 26.2 g | 52% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 221 mg | 17% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 401 mg | 9% | |
*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.
