Low Sodium Toast with Poached Egg

Start your day with a nourishing and heart-healthy breakfast by trying this Low Sodium Toast with Poached Egg. This quick and easy recipe features a perfectly poached egg resting atop a slice of crunchy whole-grain toast, creating a deliciously simple yet satisfying meal. With minimal sodium and the option to enhance flavors using fresh herbs, ground black pepper, or a slice of creamy avocado, this dish is as customizable as it is wholesome. Perfect for busy mornings, the recipe comes together in just 15 minutes, making it a great choice for those seeking a balanced, low-sodium breakfast packed with protein and fiber. Enjoy it as-is or pair it with your favorite morning beverage for a delightful start to the day.

Nutriscore Rating: 76/100

Prep Time:5 mins

Cook Time:10 mins

Total Time:15 mins

Servings: 1

Ingredients

• 1 slice Whole-grain bread
• 1 piece Large egg
• 1 teaspoon White vinegar
• 1 pinch Ground black pepper (optional)
• 1 teaspoon Fresh herbs (e.g., parsley, chives; optional)
• 0.5 teaspoon Unsalted butter (optional)
• 0.25 piece Avocado (optional for serving)

Directions

Step 1

Fill a medium saucepan with water and bring it to a gentle simmer over medium heat. Add the white vinegar to the water to help the egg whites hold their shape.

Step 2

Crack the egg into a small bowl or ramekin to ensure the yolk stays intact.

Step 3

Use a spoon to create a gentle whirlpool in the simmering water. Carefully slide the egg from the bowl into the center of the whirlpool.

Step 4

Let the egg cook for 3-4 minutes, or until the whites are set and the yolk is still soft. For a firmer yolk, cook an additional 1-2 minutes.

Step 5

While the egg is cooking, toast the slice of whole-grain bread to your desired level of crispiness. Optionally, spread a very thin layer of unsalted butter on the toast for added flavor.

Step 6

Use a slotted spoon to carefully remove the poached egg from the water and place it on a paper towel to drain any excess water.

Step 7

Place the egg on top of the toasted bread. Sprinkle with a pinch of ground black pepper and fresh herbs for garnish, if desired.

Step 8

Optionally, serve with a side of sliced avocado for added creaminess and nutrition.

Step 9

Enjoy your low sodium toast with poached egg while it’s warm!

Nutrition Facts

Serving size	(136.6g)

Amount per serving	% Daily Value*
Calories	243.3

Total Fat 15.3g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat g
Cholesterol 191.2mg	0%
Sodium 185.8mg	0%
Total Carbohydrate 19.4g	0%
Dietary Fiber 5.5g	0%
Total Sugars 2.5g
Protein 10.0g	0%

Vitamin D 42.2IU	0%
Calcium 54.2mg	0%
Iron 2.1mg	0%
Potassium 385.7mg	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: 53.9%

Protein: 15.7%

Carbs: 30.4%