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

Mushroom and Spinach Egg White Scramble

A light and healthy way to start your day! This low-sodium egg white scramble is packed with nutritious mushrooms and spinach, offering a flavorful and satisfying breakfast option. It's quick, easy, and perfect for those looking to reduce their sodium intake.

Prep Time
5 minutes
Cook Time
8 minutes
Servings
1
Ingredients
  • 4 Egg whites
  • 1 cup Spinach
  • 1 cup Sliced mushrooms
  • 1 tablespoon Chopped shallots
  • 1 teaspoon Olive oil
  • 1/4 teaspoon Garlic powder
  • 1/4 teaspoon Onion powder
  • Pinch Black pepper
  • Pinch (optional) Red pepper flakes
  • 1 tablespoon Fresh parsley

Preparation of Ingredients

Wash the spinach thoroughly. Slice the mushrooms and finely chop the shallots. Have all your spices ready to go.

Sautéing the Vegetables

Heat the olive oil in a non-stick skillet over medium heat. Add the chopped shallots and cook until softened, about 1-2 minutes. Add the sliced mushrooms and cook until they release their moisture and start to brown, approximately 3-5 minutes.

Adding Spinach

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

Preparing the Egg Whites

In a bowl, whisk the egg whites until slightly frothy. Add garlic powder, onion powder, black pepper, and red pepper flakes (if using). Mix well.

Scrambling the Egg Whites

Pour the egg white mixture into the skillet with the vegetables. Cook, stirring gently, until the egg whites are set but still slightly moist. Avoid overcooking, as egg whites can become rubbery.

Serving

Remove from heat and stir in fresh parsley. Serve immediately. This scramble pairs well with a slice of whole-grain toast or a side of fresh fruit.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 50-60 kcal
  • Protein: 8-10g
  • Fat: 2-3g (primarily from olive oil)
  • Carbohydrates: 2-4g
  • Sodium: Very low (depending on the natural sodium content of the vegetables)

Other Important Considerations for Nutrition

  • Using egg whites instead of whole eggs helps to reduce fat and cholesterol content.
  • Choose fresh, high-quality ingredients for the best flavor and nutritional value.
  • Adjust the amount of spices to suit your personal preferences.
  • For added flavor, consider adding a squeeze of lemon juice after cooking.

← Low-Sodium Vegetable Scramble One-Pot Low-Sodium Pasta Primavera with Tomato Sauce →

FAQ

  • Can I use whole eggs instead of egg whites?

    Yes, you can use whole eggs if you prefer. Keep in mind that this will increase the fat and cholesterol content of the dish.
  • Can I add other vegetables to this scramble?

    Absolutely! Feel free to add other low-sodium vegetables like diced tomatoes, zucchini, or bell peppers.
  • How can I store leftovers?

    Leftovers can be stored in an airtight container in the refrigerator for up to 24 hours. Reheat gently in a skillet or microwave before serving.