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Low Sodium Scrambled Eggs Recipe to Fight Hypertension

Chef Dan Catanio , On January 27, 2023


Fight Hypertension With this Low Sodium Scrambled Eggs Recipe Card

Low Sodium Scrambled Eggs Recipe Description

Low sodium meals are recommended to fight hypertension and improve cardiovascular health by lowering your sodium intake. This scrambled eggs recipe is a perfect breakfast dish. A single egg contains a mere 65mg of sodium while other popular breakfast proteins such as bacon or sausage may contain up to 500mg of sodium per serving. Pre-packaged and cured meats are most often unsuitable for your low sodium needs, so finding a proper low sodium protein to eat for breakfast is a must!

Egg yolk is contains the Cholesterol. To reduce cholesterol remove the egg yolk while cracking the egg by moving it side-to-side and only use the egg white.

Low Sodium Scrambled Egg Ingredients

Recipe Ingredients for low sodium scrambled eggs

Ingredients for this low sodium scrambled eggs recipe.

  • Eggs

  • Pepper

  • Olive Oil

  • Paprika*

  • Rosemary*

*Other low sodium spices that go great with low sodium scrambled eggs are turmeric, cumin, or parsley.

Kitchen Tools Needed to Make Low Sodium Scrambled Eggs

Tools Needed to Make this low sodium scrambled eggs Recipe

Kitchen tools needed to make low sodium scrambled eggs.

  • 8-10″ Non-Stick Pan

  • Cutting Board

  • Whisk

  • Measuring Cups/Spoons

  • Chef’s Knife

  • Silicone Spatula

  • Kitchen Timer

  • Mixing Bowl

How to Make Low Sodium Scrambled Eggs Step-by-Step Directions

  1. It’s time to get cracking on your low sodium scrambled eggs.Proper egg cracking technique is as follows: with a clean, raw egg in hand, strike the side of the raw egg onto a hard, flat surface. This cracks the egg shell, but importantly leaves the inner membrane intact. Next use the tip of your thumb to pierce the membrane, hold the egg over the mixing bowl, and use both hands to grab both sides of the shell, and separate, allowing the egg white and yolk to drop into the bowl.

    how to crack an egg

    Crack the egg on a flat surface, not on the edge of a bowl or pan.

  2. Optional step: depending on your doctor advised sodium restrictions, you may elect to remove some or all of the egg whites by separating them from the egg yolks during the cracking process. This reduces your overall sodium consumption, as about 85% of an egg’s sodium is contained in its whites.

    Simply pass the yolk between the two shell halves, allowing gravity to separate the egg whites and fall into your mixing bowl. You can dispose of the whites with the shells.

    how to separate an egg

    Separate the yolk and dispose of the whites to reduce sodium consumption.

  3. Dispose of the shells directly into a trash or compost bin, if possible. After cracking the eggs you’ll be using for this recipe, wash your hands as well as the cracking surface, and any other surface that may have come in contact with the raw eggs. Next whisk the eggs until the yolks and whites are mostly incorporated; this creates ribbons of egg whites and yolks in your cooked dish, resulting in a more complex texture. You may choose to whisk the eggs until fully emulsified, creating a creamier scrambled egg consistency and texture.

    eggs in mixing bowl cracked and whisked

    Whisking the eggs produces fluffy ribbons of cooked egg white and yolk.

  4. It’s time to heat the pan you’ll be using to cook your eggs. Set the heat to medium-low, and after about 30 seconds, add 2tsp olive oil. Scrambled eggs cook best at a medium-low or low temperature, and olive oil has a low smoke point, so if your pan begins to smoke, lower the heat of the burner.

    Pro tip: If your oil begins to smoke, lower the heat, remove the burnt oil, and pour a fresh 2tsp of olive in the pan and continue.

    pan on burner with oil

    Heat the pan on medium low, as scrambled eggs should cook slowly.

  5. Now to cook the eggs, pour the whisked eggs into the oiled, hot pan. The eggs turn from runny to solid as they cook. Use your spatula to fold the eggs around in the pan, creating layers. These layers create pockets of creaminess intermixed with fluffiness. Turn the burner off, and remove the pan from heat about 30 seconds prior to the eggs being cooked to your liking. Shorter cook times produces more creaminess, while longer produces more fluffiness.

    scrambled eggs in pan

    Use a spatula to fold the eggs in the pan.

  6. Season your eggs with low sodium spices such as black pepper, granulated garlic, cumin, turmeric or other herbs that are delicious but keep this a low sodium meal for breakfast. About ¼-½tsp of each seasoning should do the trick. The eggs will continue to cook in the minutes directly after removing the pan from heat, and seasoning and continuing to fold the eggs during this step will enhance the dish’s flavor. Your finished eggs can now be plated and prepared for serving.

    low sodium scrambled eggs plated

    Season your low sodium scrambled eggs before plating.

Low Sodium Scrambled Eggs Recipe Servings and Sides

If your doctor has limited your cholesterol intake as well, eggs are not a suitable protein. If this is the case, you should check out these 5 heart healthy recipes you can make at home. To learn more about the potential benefits of consuming a low sodium diet, refer to this handy high blood pressure guide. Conforming to a low sodium diet can be challenging, but it can be much easier with low sodium meals delivered.

Chef Dan Catanio

A Culinary Institute of America graduate from the 1990s, Chef Dan began his career as a saucier at the Waldorf Astoria in Manhattan under the Hilton Corporation. Over the years, he has held key positions such as Corporate Executive Chef Director at 5-star restaurants, country clubs, and Indian Casino Resorts.