Low Sodium Perfect Egg Burger

Satisfy your burger cravings without the extra salt with this Low Sodium Perfect Egg Burger! This wholesome and flavorful recipe layers a perfectly cooked sunny-side-up egg atop creamy homemade guacamole, crisp tomato, crunchy red onion, and fresh baby spinach, all nestled in lightly toasted whole wheat buns. A touch of low sodium mustard adds a tangy kick, while garlic powder and lemon juice enhance the rich avocado spread. Ready in just 20 minutes, this heart-healthy, protein-packed burger strikes the perfect balance between indulgence and nourishment. Perfect for brunch, lunch, or dinner, it’s a low-sodium twist on a classic comfort food that doesn’t skimp on flavor!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 2 whole wheat hamburger buns
• 2 large eggs
• 1 medium avocado
• 1 medium tomato
• 1 cup baby spinach leaves
• 0.5 medium red onion
• 1 tablespoon fresh lemon juice
• 2 teaspoons olive oil
• 0.25 teaspoon ground black pepper
• 0.25 teaspoon garlic powder
• 2 teaspoons low sodium mustard

Directions

Step 1

Slice the whole wheat hamburger buns in half horizontally. Lightly toast them if desired.

Step 2

Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with the lemon juice, garlic powder, and ground black pepper to create a simple guacamole. Set aside.

Step 3

Slice the tomato into thick slices. Peel and thinly slice the red onion.

Step 4

Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil.

Step 5

Crack the eggs into the skillet, being careful not to break the yolks. Cook sunny-side up for about 3-4 minutes, or until the whites are set but the yolks are still runny. Remove from heat.

Step 6

Assemble the burgers by spreading a thin layer of the low sodium mustard on the bottom half of each bun.

Step 7

Add a generous layer of the avocado mash on top of the mustard.

Step 8

Place a few slices of tomato and several rings of red onion on top of the avocado mash.

Step 9

Add half a cup of baby spinach leaves to each burger, placing them on the tomato and onion.

Step 10

Carefully place a cooked egg on top of the spinach layer for each burger.

Step 11

Finish by placing the top half of the bun on each burger. Serve immediately and enjoy your low sodium perfect egg burger!

Nutrition Facts

Serving size	(654.4g)

Amount per serving	% Daily Value*
Calories	1045.2

Total Fat 64.7g	0%
Saturated Fat 11.6g	0%
Polyunsaturated Fat 5.5g
Cholesterol 372mg	0%
Sodium 1855.0mg	0%
Total Carbohydrate 91.2g	0%
Dietary Fiber 21.2g	0%
Total Sugars 22.5g
Protein 32.2g	0%

Vitamin D 80IU	0%
Calcium 332.8mg	0%
Iron 8.6mg	0%
Potassium 1519.1mg	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: 54.1%

Protein: 12.0%

Carbs: 33.9%