Low Sodium Classic Fried Egg Sandwich
Savor the simple yet satisfying flavors of a Low Sodium Classic Fried Egg Sandwich, a healthier twist on a timeless favorite. This easy-to-make recipe pairs the warm richness of a perfectly cooked fried egg with the creamy goodness of mashed avocado, crisp lettuce, and juicy tomato slices, all layered between golden, buttery whole grain bread. With zero added sodium, this sandwich relies on natural ingredients like unsalted butter and a hint of black pepper to deliver delicious flavor without compromising heart health. Perfect for a quick breakfast or light lunch, it's ready in just 15 minutes and offers the perfect balance of crispy, creamy, and savory textures in every bite.
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Ingredients
- 2 slices whole grain bread
- 1 large egg
- 1 teaspoon unsalted butter
- 0.5 teaspoon olive oil
- 0.125 teaspoon black pepper
- 0.5 avocado
- 2 slices tomato
- 2 leaves lettuce leaves
Directions
Step 1
Heat a small non-stick skillet over medium heat and add the olive oil.
Step 2
Crack the egg into the skillet and let it cook for about 2 minutes until the white is set but the yolk is still runny. If you prefer a firmer yolk, cover the skillet with a lid and cook for an additional minute.
Step 3
Remove the egg from the skillet and set aside on a plate.
Step 4
Spread the unsalted butter evenly on one side of each bread slice.
Step 5
Place one slice of bread, buttered side down, in the skillet; lay the fried egg on top.
Step 6
Season the egg with black pepper and add the slices of tomato and lettuce leaves.
Step 7
Using a fork, mash the avocado and spread it on the remaining slice of bread.
Step 8
Place the second slice of bread, buttered side up, on top of the sandwich.
Step 9
Cook the sandwich over medium heat for about 3 minutes per side, or until the bread is golden brown and crispy.
Step 10
Remove the sandwich from the skillet, slice it in half, and serve immediately.
Nutrition Facts
| Serving size | (243.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 470.2 |
| Total Fat 29.5g | 0% |
| Saturated Fat 7.1g | 0% |
| Polyunsaturated Fat 3.2g | |
| Cholesterol 196.3mg | 0% |
| Sodium 696.6mg | 0% |
| Total Carbohydrate 37.5g | 0% |
| Dietary Fiber 10.1g | 0% |
| Total Sugars 8.1g | |
| Protein 16.6g | 0% |
| Vitamin D 41IU | 0% |
| Calcium 111.0mg | 0% |
| Iron 3.2mg | 0% |
| Potassium 666.1mg | 0% |
Source of Calories