Low Sodium Simple Baked Eggs
Delight in the simplicity and flavor of Low Sodium Simple Baked Eggs, a wholesome breakfast or brunch option that’s as nutritious as it is delicious. This easy baked egg recipe combines vibrant ingredients like fresh spinach, juicy cherry tomatoes, and fragrant parsley, creating a colorful dish that’s naturally lower in sodium. With just 15 minutes of cooking time, you'll have perfectly baked eggs nestled in a bed of veggies, lightly seasoned with black pepper for a subtle kick. The addition of milk ensures the eggs stay moist, while a buttery ramekin base adds a rich touch. Ideal for a quick yet elegant meal, this recipe is great for those watching their sodium intake without compromising on taste. Serve it with crusty bread or a leafy side salad for a satisfying start to your day!
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Recipe Information
Ingredients
- 4 large eggs
- 1 tablespoon unsalted butter
- 1 cup fresh spinach
- 0.5 cup cherry tomatoes
- 2 stalks green onion
- 1 tablespoon fresh parsley
- 0.25 teaspoon black pepper
- 2 tablespoons milk
- 1 teaspoon olive oil
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease two ramekins with the unsalted butter, ensuring the bottom and sides are well-coated.
In a small skillet, heat olive oil over medium heat and sauté spinach for about 2 minutes until just wilted.
Slice the cherry tomatoes in half and thinly slice the green onions. Chop the parsley finely.
Distribute the wilted spinach, cherry tomatoes, and green onions evenly between the prepared ramekins.
Crack two eggs into each ramekin, being careful not to break the yolks.
Drizzle one tablespoon of milk over the eggs in each ramekin to keep them moist.
Sprinkle the black pepper and half the parsley over the eggs.
Place the ramekins on a baking sheet and bake in the preheated oven for 12-15 minutes. For firmer yolks, bake until the whites are completely set.
Once baked, remove from the oven and allow them to cool slightly. Garnish with remaining parsley before serving.
Nutrition Facts
Calories |
557 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.9 g | 60% | |
| Saturated Fat | 15.6 g | 78% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 778 mg | 259% | |
| Sodium | 328 mg | 14% | |
| Total Carbohydrate | 12.2 g | 4% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 4.1 g | ||
| Protein | 27.2 g | 54% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 219 mg | 17% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 623 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.
