Low Sodium Breakfast Sandwich Recipe
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Jump to RecipeThis low sodium breakfast sandwich recipe is satisfying, easy to make, takes 15 minutes, and has just 6 ingredients for the perfect breakfast or brunch. Our step-by-step guide below will show you how to make this delicious low sodium breakfast.
Low sodium fried eggs are perfectly cooked and placed between two toasted low sodium English muffins. Add a thick slice of tomato and some wilted spinach, a pinch of low sodium cheese, and you have a great breakfast ready quick!
Want more easy low sodium breakfast ideas? Try our low sodium sausage patties, low sodium quiche, and our favorite low sodium yogurt bowls!
If you’re looking for a tasty, easy-to-make, and simple low sodium breakfast – this easy egg sandwich is the perfect meal! This is one of our go-to weekend brunches, and is great served with low sodium hashbrowns.
Start by toasting low sodium English muffins (we get ours from Trader Joe’s), sautéing up some spinach and cooking your eggs – and assemble! This recipe is great for feeding a crowd, and is so yummy that the whole family will love these.
Why This Recipe Works
- These low sodium breakfast sandwiches are hearty, delicious, and satisfying!
- Ready in 15 minutes from start-to-finish, you can make these quickly on a busy weekday or for a weekend brunch.
- They’re versatile – I’ll give some tips in the post below for other low sodium fillings for your egg sandwiches.
- They are easy – the hardest part is cooking the eggs (which isn’t a difficult task!) cooks of any skill level can make these.
- A great lower sodium breakfast option, better than take-out or fast food breakfasts on-the-go.
Ingredients You’ll Need
Low Sodium English Muffins – we get the Classic English Muffins from Trader Joe’s, and they have just 70mg of sodium per serving, making them a great breakfast option any day of the week! If you don’t live near a Trader Joe’s, you can try making your own English muffins from scratch or make a low sodium bread recipe instead.
Spinach – I like to add some wilted baby spinach to my breakfast sandwiches for extra color and flavor. I find the earthy taste of the spinach to be a great addition to this sandwich.
Tomato – no breakfast sandwich for me is complete without a thick slice of tomato! It adds a nice acidity and sweetness, and brings a bright, fresh flavor to the sandwich.
Eggs – eggs naturally have 60-70mg sodium per serving naturally.
Unsalted butter – I use a bit of unsalted butter for cooking the spinach and eggs. If you wanted, you could substitute olive oil or skip the butter altogether if desired.
Swiss Cheese (or other low sodium cheese option) – I love adding a bit of freshly shredded Swiss cheese on my breakfast sandwiches! Swiss is often lower in sodium than most cheeses, and adding a small amount (just 1 tablespoon) brings a lot of flavor to this sandwich! The Swiss cheese I used had 55 mg sodium per ounce, which was perfect dividing between the 4 sandwiches.
See the recipe card below for a full list of instructions and ingredient amounts!
Additions and Substitutions
Instead of Swiss cheese you can other another lower sodium cheese, or skip the cheese altogether. Some other cheese options I like are fresh mozzarella slices, cream cheese, or ricotta which all add a tasty creamy element to this sandwich.
Instead of using whole eggs you can use a egg whites instead.
A drizzle or two of low sodium hot sauce would be an excellent addition if you want a spicier version!
How To Make This Recipe
Step 1: Toast your English muffins – you can use your toaster or place them on a sheet pan and broil on low in the oven 3-4 minutes until golden brown.
Step 2: In a non-stick pan or cast iron skillet, add 1/2 tablespoon butter and heat over medium-low heat. Add in the baby spinach, and wilt spinach for 3-4 minutes, stirring frequently until wilted. Remove spinach from pan and set aside.
Step 3: Slice your tomato and shred the Swiss cheese, set aside.
Step 4: In a non-stick or cast iron skillet, heat the remaining 1/2 tablespoon of butter over low heat. Crack the eggs directly into the skillet and cook for 4-5 minutes. Flip the eggs, and cook an additional 2 minutes.
Step 5: On a plate, place one English muffin, and add 1 tablespoon of the wilted spinach on top. Add the fried egg, and tomato slice on top of the egg.
Step 6: Shred 1 teaspoon of the Swiss cheese on top of the tomato, and place the English muffin top on the sandwich.
Step 7: Enjoy whole, or slice in half if desired!
Recipe FAQs
While commercial breakfast sandwiches can vary, this low sodium breakfast sandwich recipe has 148 mg sodium per serving, as it’s made with lower sodium swaps! If you are eating at a restaurant, ask your server to provide nutritional information they can share.
Absolutely! You can make a few of these at once, and wrap and refrigerate them for later in the week. Heat in a microwave until hot and you can have a tasty breakfast on the go.
Yes, you can use low sodium scrambled eggs or poach them for the breakfast sandwiches as well. Or you can use a hard boiled egg and slice it up if desired.
Expert Tips
- Before making these breakfast sandwiches, prep the ingredients. A little time up front slicing the tomatoes and shredding the cheese make the assembly of the sandwiches super quick once the eggs finish cooking.
- You can freeze these breakfast sandwiches too – wrap them in plastic wrap and store in a freezer bag for up to 3 months.
More Low Sodium Breakfast Ideas
- Low Sodium Waffles
- Low Sodium Avocado Toast
- The best Low Sodium Pancakes
- Low Sodium Grits
- Low Sodium Blueberry Muffins
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
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Low Sodium Breakfast Sandwich
Equipment
- non-stick skillet
- Toaster
Ingredients
- 4 low sodium English Muffins I used Trader Joe’s Classic
- 1 tablespoon unsalted butter
- 3 cups baby spinach
- 4 eggs
- 1 large tomato
- 1 ounce Swiss cheese about 4 teaspoons shredded
Instructions
- Toast your English muffins – you can use your toaster or place them on a sheet pan and broil on low in the oven 3-4 minutes until golden brown.
- In a non-stick pan or cast iron skillet, add 1/2 tablespoon butter and heat over medium-low heat. Add in the baby spinach, and wilt spinach for 3-4 minutes, stirring frequently until wilted. Remove spinach from pan and set aside.
- Slice your tomato and shred the Swiss cheese, set aside.
- In a non-stick or cast iron skillet, heat the remaining 1/2 tablespoon of butter over low heat. Crack the eggs directly into the skillet and cook for 4-5 minutes. Flip the eggs, and cook an additional 2 minutes.
- On a plate, place one English muffin, and add 1 tablespoon of the wilted spinach on top. Add the fried egg, and tomato slice on top of the egg.
- Shred 1 teaspoon of the Swiss cheese on top of the tomato, and place the English muffin top on the sandwich. Enjoy whole, or slice in half if desired!
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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I enjoyed developing this low sodium breakfast recipe for you! If you made it, please leave a rating and review below.