Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Breakfasts > Scrambled Eggs with Vegetables

Low-Sodium Vegetable Scramble

Start your day with this flavorful and healthy low-sodium vegetable scramble. Packed with nutrients and bursting with fresh flavors, this recipe is perfect for those watching their sodium intake without sacrificing taste. Enjoy a satisfying and guilt-free breakfast!

Prep Time
5 minutes
Cook Time
10 minutes
Servings
1
Ingredients
  • 2 Eggs
  • 2 Egg whites
  • 1 cup Spinach
  • 1/2 cup Diced bell peppers (red, yellow, or orange)
  • 1/2 cup Sliced mushrooms
  • 1/4 cup Chopped onion
  • 1 teaspoon Unsalted butter or olive oil
  • 1/4 teaspoon Garlic powder
  • Pinch Black pepper
  • Optional Fresh herbs (chives, parsley)

Preparation

Begin by washing and chopping all the vegetables. Ensure the spinach is thoroughly cleaned. Dice the bell peppers, slice the mushrooms, and chop the onion.

Cooking the Vegetables

Heat unsalted butter or olive oil in a non-stick skillet over medium heat. Add the chopped onion and cook until translucent, about 2-3 minutes. Add the diced bell peppers and sliced mushrooms and cook for another 3-5 minutes, until softened.

Adding the Spinach

Add the spinach to the skillet and cook until it wilts, about 1-2 minutes. Stir occasionally to ensure even cooking.

Preparing the Eggs

In a bowl, whisk together the eggs and egg whites. Add garlic powder and a pinch of black pepper. Mix well.

Scrambling the Eggs

Pour the egg mixture into the skillet with the vegetables. Cook, stirring gently, until the eggs are set but still slightly moist. Avoid overcooking to keep the eggs tender.

Serving

Serve immediately. Garnish with fresh herbs like chopped chives or parsley if desired. This dish can be enjoyed on its own or with a side of whole-wheat toast.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 80-100 kcal
  • Protein: 8-10g
  • Fat: 5-7g (depending on oil/butter used)
  • Carbohydrates: 3-5g
  • Sodium: Very low (depending on the natural sodium content of the vegetables)

Other Important Considerations for Nutrition

  • Always use fresh vegetables to maximize nutrient content and flavor.
  • Avoid adding salt; rely on herbs and spices for flavor.
  • Consider adding other low-sodium vegetables like zucchini or tomatoes for variety.
  • Adjust the amount of vegetables based on your preference and dietary needs.

← Low-Sodium Turkey & Avocado Sandwich Mushroom and Spinach Egg White Scramble →

FAQ

  • Can I add cheese to this recipe?

    While cheese can add flavor, it often contains high amounts of sodium. If you're strictly limiting sodium intake, it's best to avoid cheese. However, you can use a very small amount of a low-sodium cheese option sparingly.
  • What if I don't have fresh vegetables?

    Frozen vegetables can be a good alternative when fresh vegetables are not available. Make sure to choose frozen vegetables without added salt or sauces.
  • How can I make this recipe vegan?

    Substitute the eggs with a plant-based egg substitute or tofu scramble. Ensure the product you use is low in sodium.