Low Sodium Stir-Fried Eggs
Elevate your breakfast or quick meal game with this flavorful and health-conscious recipe for Low Sodium Stir-Fried Eggs. Designed to keep sodium levels low without compromising on taste, these eggs are stir-fried to perfection with aromatic garlic, fresh ginger, and scallions, creating a delightful blend of savory and fragrant notes. The addition of sesame oil and optional low-sodium soy sauce provides a subtle, umami-filled finish, while fresh herbs like parsley or cilantro add a vibrant garnish. Ready in just 10 minutes, this high-protein dish is ideal for a quick standalone meal or as a pairing with steamed rice and veggies for a balanced plate. Perfect for those who need low-sodium recipes or simply crave a lighter, flavorful take on classic stir-fried eggs!
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Recipe Information
Ingredients
- 4 pieces large eggs
- 1 tablespoon unsalted butter
- 2 cloves garlic
- 1 teaspoon fresh ginger
- 2 stalks scallions (green onions)
- 1 teaspoon low-sodium soy sauce (optional for mild seasoning)
- 0.25 teaspoon ground black pepper
- 1 teaspoon sesame oil
- 1 tablespoon fresh parsley or cilantro (optional, for garnish)
- 1 teaspoon cooking spray or additional butter
Instructions
Crack the eggs into a medium bowl and whisk until fully combined. Set aside.
Finely mince the garlic and ginger. Thinly slice the scallions, separating the white parts from the green tops.
Heat a non-stick skillet or wok over medium heat and lightly coat with cooking spray or a teaspoon of unsalted butter.
Add the minced garlic, ginger, and whites of the scallions to the skillet. Sauté for about 30 seconds until fragrant, being careful not to burn them.
Reduce the heat to low. Pour the whisked eggs into the skillet and allow them to sit undisturbed for about 10 seconds.
Using a spatula or wooden spoon, gently stir and fold the eggs to create soft, fluffy curds, cooking for 1-2 minutes. Avoid overcooking.
Drizzle in the sesame oil and optional low-sodium soy sauce, stirring gently to combine. Add the ground black pepper to taste.
Remove the skillet from heat and sprinkle with the green tops of the scallions and optional parsley or cilantro.
Serve immediately as a standalone dish or alongside cooked rice or vegetables for a complete meal.
Nutrition Facts
Calories |
554 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.0 g | 63% | |
| Saturated Fat | 15.4 g | 77% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 775 mg | 258% | |
| Sodium | 452 mg | 20% | |
| Total Carbohydrate | 7.6 g | 3% | |
| Dietary Fiber | 0.7 g | 2% | |
| Total Sugars | 0.3 g | ||
| Protein | 25.2 g | 50% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 139 mg | 11% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 370 mg | 8% | |
*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.
