Low Sodium Toast with Fried Egg
Start your day with simplicity and flavor with this Low Sodium Toast with Fried Egg recipe! Featuring a slice of 100% whole-grain, low-sodium bread topped with a perfectly fried egg, this dish balances heart-healthy nutrition and hearty breakfast cravings. With just a drizzle of olive oil, a pinch of garlic powder, and a touch of freshly ground black pepper, this recipe bursts with natural flavors while keeping sodium in check. Garnish with fresh parsley for a delightful burst of color and freshness. Ready in just 10 minutes, it’s an effortless single-serving breakfast that is as wholesome as it is satisfying. Perfect for those seeking a quick, healthy, and low-sodium start to their day!
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Recipe Information
Ingredients
- 1 slice 100% whole-grain bread (low sodium or unsalted)
- 1 piece Egg (large)
- 1 teaspoon Olive oil
- 1 pinch Black pepper (freshly ground)
- 1 pinch Garlic powder
- 1 teaspoon Fresh parsley (chopped, optional)
Instructions
1. Preheat a non-stick skillet over medium heat.
2. Drizzle the olive oil into the skillet, tilting the pan to evenly coat the surface.
3. Crack the egg into the skillet, being careful not to break the yolk. Let it cook undisturbed for about 2–3 minutes, or until the whites are set but the yolk remains slightly runny. For a more cooked yolk, flip the egg and cook for an additional 1–2 minutes.
4. While the egg is cooking, toast the slice of whole-grain bread to your desired level of crispiness using a toaster or oven.
5. Once the bread is toasted, place it on a plate. Sprinkle the garlic powder evenly over the toast for added flavor.
6. Gently place the fried egg on top of the toast.
7. Season with freshly ground black pepper to taste. Optionally garnish with chopped fresh parsley for a burst of freshness.
8. Serve immediately and enjoy this low-sodium breakfast!
Nutrition Facts
Calories |
310 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.3 g | 26% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 186 mg | 62% | |
| Sodium | 77 mg | 3% | |
| Total Carbohydrate | 21.1 g | 8% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 2.6 g | ||
| Protein | 11.4 g | 23% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 51 mg | 4% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 157 mg | 3% | |
*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.
