Low Sodium Egg in a Hole

Start your day with this heart-healthy twist on a classic breakfast favorite—Low Sodium Egg in a Hole. This simple yet satisfying recipe features a slice of whole grain bread toasted to golden perfection with a creamy, perfectly cooked egg nestled in the center. Infused with the warm flavors of garlic powder and freshly cracked black pepper and topped with a sprinkle of fresh parsley (and optional chives for an extra burst of flavor), each bite is as wholesome as it is delicious. Using unsalted butter keeps the sodium content low without sacrificing the richness you crave, making it a smart choice for individuals mindful of their salt intake. Ready in under 15 minutes and ideal for one serving, this quick and easy recipe is perfect for busy mornings or a light, nourishing snack.

Nutriscore Rating: 60/100

Prep Time:5 mins

Cook Time:8 mins

Total Time:13 mins

Servings: 1

Ingredients

• 1 slice Whole grain bread
• 1 Large egg
• 1 tablespoon Unsalted butter
• 0.25 teaspoon Freshly cracked black pepper
• 0.25 teaspoon Garlic powder
• 1 teaspoon Chopped fresh parsley
• 1 teaspoon Chopped chives (optional)

Directions

Step 1

Using a cookie cutter or a shot glass, cut a hole about 2 inches in diameter from the center of the bread slice.

Step 2

Heat a non-stick skillet over medium heat and add the unsalted butter.

Step 3

Once the butter has melted and starts to bubble, place the bread slice and the cut-out circle into the skillet.

Step 4

Crack the egg directly into the hole in the bread.

Step 5

Season the egg with freshly cracked black pepper and garlic powder.

Step 6

Cook for about 3 to 4 minutes, until the egg is set on the bottom and you can lift the bread slice without the egg breaking through.

Step 7

Carefully flip the bread and the cut-out circle using a spatula.

Step 8

Cook for another 3 to 4 minutes, or until the egg is cooked to your liking.

Step 9

Once done, remove from the skillet and sprinkle with chopped fresh parsley and optional chopped chives.

Step 10

Serve immediately for a delicious and nutritious breakfast.

Nutrition Facts

Serving size	(97.0g)

Amount per serving	% Daily Value*
Calories	261.1

Total Fat 18.1g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 0.6g
Cholesterol 217mg	0%
Sodium 192.7mg	0%
Total Carbohydrate 14.9g	0%
Dietary Fiber 2.6g	0%
Total Sugars 2.4g
Protein 10.8g	0%

Vitamin D 41IU	0%
Calcium 74.5mg	0%
Iron 2.0mg	0%
Potassium 186.3mg	0%

*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.

Source of Calories

Fat: 61.3%

Protein: 16.3%

Carbs: 22.4%