Low Sodium Egg and Sausage Breakfast Sandwich
Start your day with a satisfying and heart-healthy twist on a classic morning staple: the Low Sodium Egg and Sausage Breakfast Sandwich. This recipe swaps traditional sausage for homemade ground turkey patties, expertly seasoned with garlic powder, onion powder, smoked paprika, and ground sage—ensuring bold flavor without the extra salt. Layered on toasted whole-grain English muffins, the sandwich also features fluffy scrambled eggs and sautéed fresh spinach for a nutritious boost. Ready in just 35 minutes, this protein-packed, low-sodium breakfast is perfect for those looking to enjoy a wholesome, delicious start to their day without compromising on taste.
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Ingredients
- 250 grams Ground turkey
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Ground sage
- 4 large Eggs
- 4 Whole-grain English muffins
- 2 tablespoons Olive oil
- 1 cup Fresh spinach
- 1 tablespoon Unsalted butter
Directions
Step 1
In a medium-sized bowl, combine the ground turkey with garlic powder, onion powder, smoked paprika, black pepper, and ground sage. Mix well until the spices are evenly distributed throughout the turkey.
Step 2
Divide the turkey mixture into four equal parts and shape them into patties. Try to make the patties slightly larger than the English muffins as they will shrink when cooked.
Step 3
Heat a non-stick skillet over medium heat and add 1 tablespoon of olive oil. Once hot, add the turkey sausage patties. Cook for about 4-5 minutes on each side or until fully cooked through and browned evenly.
Step 4
Remove the patties from the skillet and set aside. In the same skillet, add the remaining tablespoon of olive oil and fresh spinach. Sauté the spinach for 2-3 minutes until wilted. Remove from the skillet and set aside.
Step 5
In a separate bowl, beat the eggs lightly. Melt the unsalted butter in the same skillet over medium-low heat. Add the eggs and cook, stirring gently, until softly scrambled and just set. Remove from heat.
Step 6
Split and toast the whole-grain English muffins to your liking.
Step 7
Assemble the sandwich by placing a cooked sausage patty on the bottom half of each toasted English muffin. Top with a portion of scrambled eggs and some wilted spinach, then cover with the top half of the muffin.
Step 8
Serve immediately and enjoy your low-sodium egg and sausage breakfast sandwich!
Nutrition Facts
| Serving size | (759.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1570.7 |
| Total Fat 81.3g | 0% |
| Saturated Fat 24.0g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 952.5mg | 0% |
| Sodium 1452.6mg | 0% |
| Total Carbohydrate 116.8g | 0% |
| Dietary Fiber 18.6g | 0% |
| Total Sugars 9.0g | |
| Protein 98.2g | 0% |
| Vitamin D 164IU | 0% |
| Calcium 570.7mg | 0% |
| Iron 14.1mg | 0% |
| Potassium 676.6mg | 0% |
Source of Calories