Low Sodium Scrambled Eggs with Spinach and Sausage
Start your day with a healthy twist using this Low Sodium Scrambled Eggs with Spinach and Sausage recipe! Packed with protein and nutrients, this dish combines fluffy, perfectly cooked eggs, savory crumbled low-sodium sausage, and vibrant, sautéed spinach for a flavorful yet heart-friendly breakfast option. The inclusion of unsalted butter and a touch of black pepper keeps the sodium levels in check without sacrificing taste. Ready in just 20 minutes, this quick and easy meal makes for a satisfying breakfast or brunch, perfect for busy mornings or cozy weekends. Serve it on its own or pair with whole-grain toast or fresh fruit for a complete and nutritious start to your day.
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Recipe Information
Ingredients
- 4 pieces large eggs
- 2 links low-sodium sausage
- 2 cups fresh spinach
- 1 tablespoon unsalted butter
- 0.25 teaspoon black pepper
- 2 tablespoons milk
- 1 teaspoon olive oil
Instructions
Crack the eggs into a bowl and add the milk and black pepper. Whisk the mixture thoroughly until well combined. Set aside.
Remove the sausage casing and crumble the low-sodium sausage into a non-stick skillet. Place the skillet over medium heat and cook the sausage until it is browned and cooked through, about 5 minutes. Remove the sausage from the skillet and set aside.
In the same skillet, add the olive oil followed by the fresh spinach. Sauté the spinach over medium heat until wilted, about 2 minutes. Remove the spinach from the skillet and set aside with the sausage.
Reduce the heat to low and add the unsalted butter to the skillet. Once melted, pour the egg mixture into the skillet. Allow the eggs to cook, undisturbed, for about 1 minute.
Using a spatula, gently stir the eggs, cooking them slowly and scraping the bottom of the skillet to form soft curds. Keep stirring occasionally until the eggs are softly set but still slightly runny in places, about 2 to 3 minutes more.
Add the cooked sausage and sautéed spinach back into the skillet, folding them gently into the scrambled eggs until well combined and fully cooked. Serve immediately.
Nutrition Facts
Calories |
939 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.7 g | 101% | |
| Saturated Fat | 27.5 g | 138% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 858 mg | 286% | |
| Sodium | 620 mg | 27% | |
| Total Carbohydrate | 11.9 g | 4% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 3.4 g | ||
| Protein | 50.6 g | 101% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 251 mg | 19% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 632 mg | 13% | |
*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.
