Low Sodium Simple Baked Eggs

Start your day on a savory note with these "Low Sodium Simple Baked Eggs," a wholesome and flavorful breakfast option perfect for anyone seeking a heart-healthy, low-sodium recipe. This dish features velvety baked eggs nestled over a vibrant bed of sautéed spinach, juicy cherry tomatoes, and crisp green onions, all lightly seasoned with black pepper for a touch of warmth. A drizzle of milk keeps the eggs tender and creamy, while fresh parsley adds a fragrant, herbaceous finishing touch. With just 10 minutes of prep time and a simple baking method, this recipe is a stress-free way to enjoy a protein-packed, nutrient-rich start to your day. Serve these baked eggs directly from their individual ramekins for an elegant yet easy breakfast, brunch, or even a light dinner option.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 4 large eggs
• 1 tablespoon unsalted butter
• 1 cup fresh spinach
• 0.5 cup cherry tomatoes
• 2 stalks green onion
• 1 tablespoon fresh parsley
• 0.25 teaspoon black pepper
• 2 tablespoons milk
• 1 teaspoon olive oil

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Lightly grease two ramekins with the unsalted butter, ensuring the bottom and sides are well-coated.

Step 3

In a small skillet, heat olive oil over medium heat and sauté spinach for about 2 minutes until just wilted.

Step 4

Slice the cherry tomatoes in half and thinly slice the green onions. Chop the parsley finely.

Step 5

Distribute the wilted spinach, cherry tomatoes, and green onions evenly between the prepared ramekins.

Step 6

Crack two eggs into each ramekin, being careful not to break the yolks.

Step 7

Drizzle one tablespoon of milk over the eggs in each ramekin to keep them moist.

Step 8

Sprinkle the black pepper and half the parsley over the eggs.

Step 9

Place the ramekins on a baking sheet and bake in the preheated oven for 12-15 minutes. For firmer yolks, bake until the whites are completely set.

Step 10

Once baked, remove from the oven and allow them to cool slightly. Garnish with remaining parsley before serving.

Nutrition Facts

Serving size	(396.4g)

Amount per serving	% Daily Value*
Calories	556.6

Total Fat 46.9g	0%
Saturated Fat 15.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 777.7mg	0%
Sodium 328.4mg	0%
Total Carbohydrate 12.2g	0%
Dietary Fiber 2.7g	0%
Total Sugars 4.1g
Protein 27.2g	0%

Vitamin D 173.0IU	0%
Calcium 218.7mg	0%
Iron 6.1mg	0%
Potassium 623.4mg	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: 72.8%

Protein: 18.8%

Carbs: 8.4%