Low Sodium Toast with Poached Egg
Elevate your morning routine with this wholesome and heart-healthy Low Sodium Toast with Poached Egg recipe. Perfect for those seeking a low-sodium breakfast option, this simple yet satisfying dish combines the nutty goodness of whole-grain toast with a perfectly tender poached egg. A dash of white vinegar ensures your egg whites stay beautifully intact while cooking, and optional add-ins like fresh herbs or sliced avocado pack in extra flavor and nutrients. Ready in just 15 minutes, this recipe is ideal for a quick meal that doesn’t compromise on taste or nutrition. Whether you add a pinch of black pepper or a touch of unsalted butter, this versatile recipe keeps the sodium low while kicking your day off right. Perfect for single servings and easily customizable for your dietary needs!
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Recipe Information
Ingredients
- 1 slice Whole-grain bread
- 1 piece Large egg
- 1 teaspoon White vinegar
- 1 pinch Ground black pepper (optional)
- 1 teaspoon Fresh herbs (e.g., parsley, chives; optional)
- 0.5 teaspoon Unsalted butter (optional)
- 0.25 piece Avocado (optional for serving)
Instructions
Fill a medium saucepan with water and bring it to a gentle simmer over medium heat. Add the white vinegar to the water to help the egg whites hold their shape.
Crack the egg into a small bowl or ramekin to ensure the yolk stays intact.
Use a spoon to create a gentle whirlpool in the simmering water. Carefully slide the egg from the bowl into the center of the whirlpool.
Let the egg cook for 3-4 minutes, or until the whites are set and the yolk is still soft. For a firmer yolk, cook an additional 1-2 minutes.
While the egg is cooking, toast the slice of whole-grain bread to your desired level of crispiness. Optionally, spread a very thin layer of unsalted butter on the toast for added flavor.
Use a slotted spoon to carefully remove the poached egg from the water and place it on a paper towel to drain any excess water.
Place the egg on top of the toasted bread. Sprinkle with a pinch of ground black pepper and fresh herbs for garnish, if desired.
Optionally, serve with a side of sliced avocado for added creaminess and nutrition.
Enjoy your low sodium toast with poached egg while it’s warm!
Nutrition Facts
Calories |
243 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 191 mg | 64% | |
| Sodium | 186 mg | 8% | |
| Total Carbohydrate | 19.4 g | 7% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 2.5 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 54 mg | 4% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 386 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.
