45+ Flavorful Friday Low-Sodium Egg Recipes to Try This Week

Eggs are a breakfast staple for many, and for good reason—they’re versatile, quick to prepare, and packed with protein.

But if you’re following a low-sodium diet, especially those aged 45 and older, you might wonder how to make egg dishes flavorful without the salt.

Fortunately, there are plenty of ways to craft delicious and nutritious low-sodium egg recipes that fit perfectly into your Friday meal planning or weekend brunch.

From savory frittatas to sweet custards, these recipes can help you enjoy the flavors you love while keeping your sodium intake in check.

In this blog, we’ll explore creative ways to incorporate eggs into your meals while adhering to low-sodium guidelines.

Whether you’re cooking for yourself or your family, these ideas are designed to inspire and satisfy without compromising your health.

45+ Flavorful Friday Low-Sodium Egg Recipes to Try This Week

Eating low-sodium doesn’t mean sacrificing taste, especially when it comes to eggs.

These recipes prove that with the right ingredients and a little creativity, you can enjoy a variety of dishes that are both delicious and health-conscious.

Whether you’re looking for a quick breakfast, a hearty brunch, or a light dinner, eggs provide a versatile base for countless low-sodium options.

So, the next time you’re planning your Friday menu, don’t hesitate to give these recipes a try.

They’re simple, satisfying, and sure to become a staple in your low-sodium recipe collection.

Spinach and Feta Egg Muffins

Spinach and Feta Egg Muffins are a perfect low-carb, keto-friendly lunch option that’s packed with protein and flavor while being low in sodium. These muffins are quick to make and can be customized with your favorite low-sodium ingredients. Perfect for meal prep, they are an excellent choice for anyone seeking a nutritious midday meal.

Ingredients:

• 6 large eggs
• 1/2 cup fresh spinach, chopped
• 1/4 cup crumbled low-sodium feta cheese
• 1/4 cup diced red bell peppers
• 2 tablespoons unsweetened almond milk
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper

Instructions:

1. Preheat the oven to 350°F (175°C). Lightly grease a 6-cup muffin tin with non-stick spray or olive oil.
2. In a medium-sized bowl, whisk the eggs and almond milk until combined.
3. Stir in the spinach, feta cheese, bell peppers, garlic powder, and black pepper.
4. Divide the mixture evenly among the muffin cups.
5. Bake for 20–25 minutes, or until the muffins are set and golden on top.
6. Allow them to cool for a few minutes before serving.

These Spinach and Feta Egg Muffins are an easy, portable lunch option that offers a satisfying combination of flavors and textures. Pair them with a small side salad or enjoy them on their own for a delicious, low-carb, and low-sodium lunch.

Zucchini Noodle Egg Stir-Fry

Zucchini Noodle Egg Stir-Fry is a vibrant and wholesome dish that combines spiralized zucchini with scrambled eggs and fresh vegetables. This quick and easy recipe delivers a filling lunch with minimal sodium and carbs, perfect for maintaining a keto-friendly lifestyle.

Ingredients:

• 2 medium zucchinis, spiralized
• 2 large eggs
• 1/4 cup chopped mushrooms
• 1/4 cup sliced cherry tomatoes
• 1 tablespoon olive oil
• 1/4 teaspoon onion powder
• 1/4 teaspoon paprika
• Black pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add the mushrooms and sauté for 2–3 minutes until softened.
3. Stir in the spiralized zucchini noodles and cook for an additional 2 minutes.
4. Push the vegetables to one side of the skillet and crack the eggs into the empty space. Scramble the eggs until fully cooked.
5. Combine the eggs with the zucchini and mushrooms, then stir in the cherry tomatoes, onion powder, paprika, and black pepper.
6. Cook for 1–2 minutes and serve immediately.

This Zucchini Noodle Egg Stir-Fry is a light yet satisfying dish that’s perfect for lunch. Packed with fresh veggies and protein, it’s a flavorful way to stay on track with your low-carb, low-sodium dietary goals.

Avocado Egg Salad Lettuce Wraps

Avocado Egg Salad Lettuce Wraps are a creamy and refreshing take on traditional egg salad, with the added benefit of being low in sodium and carbs. Wrapped in crisp lettuce leaves, this dish makes a healthy, keto-friendly lunch that’s both delicious and nourishing.

Ingredients:

• 3 hard-boiled eggs, chopped
• 1/2 avocado, mashed
• 1 tablespoon plain Greek yogurt (unsweetened)
• 1/4 teaspoon Dijon mustard (low sodium)
• 1 tablespoon chopped fresh parsley
• Romaine or butter lettuce leaves
• Black pepper to taste

Instructions:

1. In a bowl, mix the mashed avocado, Greek yogurt, and Dijon mustard until smooth.
2. Add the chopped eggs and parsley, then mix gently to combine.
3. Season with black pepper to taste.
4. Spoon the egg salad into individual lettuce leaves, folding them into wraps.
5. Serve immediately or refrigerate for later.

These Avocado Egg Salad Lettuce Wraps are a satisfying lunch option that combines creamy avocado with the richness of eggs. They are ideal for anyone looking for a quick, healthy, and flavorful meal that aligns with low-sodium and keto dietary guidelines.

Broccoli and Cheddar Egg Bake

This Broccoli and Cheddar Egg Bake is a savory, protein-packed dish that combines fluffy eggs with nutrient-rich broccoli and a touch of low-sodium cheddar cheese. This make-ahead meal is perfect for a hassle-free keto lunch or a light dinner that’s both satisfying and healthy.

Ingredients:

• 6 large eggs
• 1/2 cup steamed broccoli florets, chopped
• 1/4 cup shredded low-sodium cheddar cheese
• 2 tablespoons unsweetened almond milk
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper

Instructions:

1. Preheat your oven to 375°F (190°C) and lightly grease a small baking dish.
2. In a mixing bowl, whisk together the eggs, almond milk, garlic powder, and black pepper.
3. Stir in the chopped broccoli and half of the cheddar cheese.
4. Pour the mixture into the prepared baking dish and sprinkle the remaining cheddar cheese on top.
5. Bake for 25–30 minutes, or until the center is set and the top is lightly golden.
6. Slice and serve warm.

The Broccoli and Cheddar Egg Bake is a comforting and nutritious meal that’s perfect for meal prepping. Pair it with a simple side salad or enjoy it on its own for a delightful low-carb, low-sodium lunch.

Cauliflower Rice and Egg Bowl

The Cauliflower Rice and Egg Bowl is a flavorful, keto-friendly dish that replaces traditional grains with cauliflower rice for a low-carb twist. This quick and versatile recipe combines scrambled eggs with fresh veggies, offering a filling and nutrient-dense lunch.

Ingredients:

• 1 cup cauliflower rice
• 2 large eggs
• 1/4 cup diced zucchini
• 1/4 cup diced red bell pepper
• 1 tablespoon olive oil
• 1/4 teaspoon smoked paprika
• Black pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Add the cauliflower rice and cook for 3–4 minutes until tender.
2. Add the diced zucchini and bell pepper, cooking for an additional 2 minutes.
3. Push the vegetables to one side of the skillet and crack the eggs into the empty space. Scramble the eggs until fully cooked, then combine with the vegetables.
4. Stir in smoked paprika and black pepper, mixing well.
5. Serve hot, garnished with fresh herbs if desired.

The Cauliflower Rice and Egg Bowl is a versatile dish that’s perfect for a quick lunch or even a light dinner. Its combination of wholesome ingredients and bold flavors makes it a satisfying option for anyone following a low-carb, keto-friendly, and low-sodium lifestyle.

Mushroom and Herb Omelette

he Mushroom and Herb Omelette is a classic yet elevated recipe, perfect for a simple and nutritious low-carb lunch. Featuring fresh herbs and sautéed mushrooms, this omelette is rich in flavor while keeping sodium levels low.

Ingredients:

• 3 large eggs
• 1/4 cup sliced mushrooms
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped chives
• 1 tablespoon olive oil
• 1/4 teaspoon garlic powder
• Black pepper to taste

Instructions:

1. Heat olive oil in a non-stick skillet over medium heat. Add the mushrooms and sauté for 3–4 minutes until softened.
2. In a bowl, whisk the eggs with garlic powder and black pepper.
3. Pour the egg mixture into the skillet, covering the mushrooms. Cook for 2–3 minutes until the eggs begin to set.
4. Sprinkle parsley and chives on one half of the omelette.
5. Fold the omelette in half and cook for another minute before serving.

This Mushroom and Herb Omelette is a quick, flavorful, and satisfying dish that’s perfect for any day of the week. It’s a fantastic way to enjoy a protein-rich, low-carb, and low-sodium meal packed with fresh ingredients.

bell Pepper Egg Cups

Bell Pepper Egg Cups are a colorful, low-carb, and keto-friendly lunch idea that combines fresh bell peppers with baked eggs. These single-serving cups are easy to prepare, customizable with your favorite ingredients, and perfect for a light, low-sodium meal.

Ingredients:

• 2 large bell peppers (any color), halved and seeds removed
• 4 large eggs
• 1/4 cup diced cherry tomatoes
• 1/4 cup chopped fresh spinach
• 1/4 teaspoon black pepper
• 1/4 teaspoon smoked paprika

Instructions:

1. Preheat your oven to 375°F (190°C) and lightly grease a baking dish.
2. Place the bell pepper halves in the dish, cut side up.
3. Divide the spinach and cherry tomatoes evenly between the bell pepper halves.
4. Crack an egg into each bell pepper half.
5. Sprinkle black pepper and smoked paprika over the top.
6. Bake for 20–25 minutes, or until the eggs are set to your desired consistency.
7. Serve immediately.

These Bell Pepper Egg Cups are a vibrant and delicious way to enjoy a nutrient-packed meal. They’re great for meal prep or a quick, satisfying lunch that aligns with your low-sodium and keto-friendly goals.

Egg and Avocado Stuffed Mushrooms

Egg and Avocado Stuffed Mushrooms are a hearty, nutrient-rich lunch option that combines the earthy flavor of mushrooms with creamy avocado and perfectly cooked eggs. This keto-friendly recipe is low in sodium and high in healthy fats, making it a great choice for a satisfying midday meal.

Ingredients:

• 4 large portobello mushrooms, stems removed
• 2 large eggs
• 1/2 avocado, mashed
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil

Instructions:

1. Preheat the oven to 375°F (190°C). Brush the mushrooms with olive oil and place them on a baking sheet.
2. Bake the mushrooms for 10 minutes, then remove from the oven.
3. Spoon the mashed avocado into each mushroom cap.
4. Crack an egg over the avocado in each mushroom cap.
5. Sprinkle garlic powder and black pepper over the top.
6. Bake for an additional 12–15 minutes, or until the eggs are set.
7. Serve warm.

These Egg and Avocado Stuffed Mushrooms are a delicious and filling lunch option that’s perfect for keto enthusiasts. Packed with healthy fats and protein, they’re a flavorful way to stay on track with your dietary goals.

Cucumber and Egg Salad Boats

Cucumber and Egg Salad Boats are a light and refreshing lunch option that combines creamy egg salad with the crunch of fresh cucumber. This keto-friendly dish is simple to prepare, low in sodium, and perfect for a satisfying, low-carb meal.

Ingredients:

• 2 large cucumbers, halved lengthwise and seeds scooped out
• 3 hard-boiled eggs, chopped
• 1/2 avocado, mashed
• 1 tablespoon plain Greek yogurt (unsweetened)
• 1/4 teaspoon Dijon mustard (low sodium)
• 1 tablespoon chopped fresh dill
• Black pepper to taste

Instructions:

1. In a bowl, mix the mashed avocado, Greek yogurt, Dijon mustard, and dill until smooth.
2. Add the chopped eggs and gently fold to combine.
3. Season with black pepper to taste.
4. Spoon the egg salad into the hollowed-out cucumber halves.
5. Serve immediately or refrigerate for later.

These Cucumber and Egg Salad Boats are a crisp and creamy lunch idea that’s perfect for hot days or when you need a quick, low-carb meal. They’re easy to customize and provide a refreshing way to enjoy a keto-friendly, low-sodium diet.

Egg and Zucchini Fritters

Egg and Zucchini Fritters are a delightful, low-carb, and keto-friendly lunch option that combines fresh zucchini with protein-rich eggs. These fritters are lightly pan-fried to achieve a golden, crispy texture while keeping sodium levels low. They’re perfect as a standalone meal or paired with a side salad.

Ingredients:

• 1 medium zucchini, grated and squeezed to remove excess moisture
• 2 large eggs
• 1/4 cup almond flour
• 1 tablespoon chopped fresh parsley
• 1/4 teaspoon garlic powder
• Black pepper to taste
• 2 tablespoons olive oil

Instructions:

1. In a mixing bowl, combine the grated zucchini, eggs, almond flour, parsley, garlic powder, and black pepper. Mix well to form a batter.
2. Heat olive oil in a large skillet over medium heat.
3. Scoop 2 tablespoons of batter per fritter into the skillet and flatten slightly.
4. Cook for 3–4 minutes per side or until golden brown.
5. Remove from skillet and drain on paper towels.
6. Serve warm with a dollop of plain Greek yogurt or avocado slices.

These Egg and Zucchini Fritters are a versatile and tasty dish that’s easy to prepare and perfect for your keto lunch plans. They’re light yet filling, making them an excellent addition to your low-sodium meal repertoire.

Spinach and Ricotta Egg Roll-Ups

Spinach and Ricotta Egg Roll-Ups are a creative way to enjoy a high-protein, low-carb lunch. Thin egg wraps filled with a creamy ricotta-spinach mixture make for a nutritious and flavorful meal that’s both keto-friendly and low in sodium.

Ingredients:

• 4 large eggs
• 1/2 cup fresh spinach, chopped
• 1/4 cup ricotta cheese (low sodium)
• 1/4 teaspoon nutmeg
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil

Instructions:

1. Whisk the eggs in a bowl and season with black pepper.
2. Heat a non-stick skillet over medium heat and add a small amount of olive oil.
3. Pour a thin layer of the egg mixture into the skillet, swirling to coat the bottom. Cook for 1–2 minutes until set, then transfer to a plate. Repeat with remaining egg mixture to make 4 wraps.
4. In a bowl, mix the ricotta cheese, spinach, and nutmeg until combined.
5. Spread the ricotta mixture evenly over each egg wrap and roll tightly.
6. Slice and serve immediately.

Spinach and Ricotta Egg Roll-Ups are an elegant and satisfying lunch option that combines creamy textures and fresh flavors. These roll-ups are easy to customize and provide a delightful way to stick to your keto and low-sodium eating plan.

Mediterranean Egg Salad with Olives and Cucumber

Mediterranean Egg Salad with Olives and Cucumber is a refreshing and flavorful take on traditional egg salad. With crisp cucumbers, chopped olives, and hard-boiled eggs, this dish offers a perfect balance of textures and tastes, all while being low in sodium and carbs.

Ingredients:

• 3 hard-boiled eggs, chopped
• 1/4 cup diced cucumber
• 2 tablespoons chopped Kalamata olives (low sodium or rinsed)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh parsley
• Black pepper to taste

Instructions:

1. In a mixing bowl, combine the chopped eggs, cucumber, olives, and parsley.
2. Drizzle with olive oil and lemon juice, then mix gently.
3. Season with black pepper to taste.
4. Serve as-is or over a bed of fresh greens for added crunch.

This Mediterranean Egg Salad with Olives and Cucumber is a light and satisfying dish that brings a burst of Mediterranean flavors to your lunch table. It’s easy to prepare and ideal for anyone following a keto and low-sodium diet.

Egg and Smoked Salmon Avocado Bowls

Egg and Smoked Salmon Avocado Bowls are a luxurious yet simple low-carb, keto-friendly lunch option. Creamy avocado halves are topped with perfectly cooked eggs and a touch of smoked salmon for a flavorful and nutrient-packed meal.

Ingredients:

• 2 ripe avocados, halved and pitted
• 4 large eggs
• 2 ounces smoked salmon (low sodium or rinsed)
• 1 tablespoon chopped fresh dill
• Black pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Scoop out a small amount of avocado from the center to create a larger well for the egg.
3. Place the avocado halves in a baking dish. Crack an egg into each avocado half.
4. Bake for 15–20 minutes, or until the eggs are cooked to your liking.
5. Top with slices of smoked salmon, sprinkle with dill, and season with black pepper.
6. Serve immediately.

Egg and Smoked Salmon Avocado Bowls are a decadent and healthy lunch choice that’s rich in protein and healthy fats. This dish is quick to make, visually appealing, and perfect for your low-sodium, keto-friendly diet.

Caprese Egg Stuffed Tomatoes

Caprese Egg Stuffed Tomatoes are a fresh and flavorful lunch option that blends the classic taste of Caprese salad with baked eggs. This dish is low in carbs, sodium, and bursting with Italian-inspired flavors, making it a perfect keto-friendly lunch.

Ingredients:

• 4 medium tomatoes
• 4 large eggs
• 2 tablespoons diced fresh mozzarella (low sodium)
• 1 tablespoon chopped fresh basil
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Slice the tops off the tomatoes and scoop out the seeds and pulp.
3. Place the hollowed-out tomatoes in a baking dish and drizzle with olive oil.
4. Crack an egg into each tomato and top with diced mozzarella.
5. Bake for 15–20 minutes, or until the eggs are set.
6. Sprinkle with fresh basil and black pepper before serving.

Caprese Egg Stuffed Tomatoes are a refreshing and light lunch option that brings together creamy eggs, melted mozzarella, and fragrant basil. This low-sodium, keto-friendly dish is perfect for adding variety and flavor to your meals.

Bacon and Chive Deviled Eggs

Bacon and Chive Deviled Eggs are a savory, bite-sized lunch option that’s perfect for anyone on a keto or low-sodium diet. By using low-sodium bacon and fresh chives, these deviled eggs deliver bold flavors with minimal effort, making them a convenient and satisfying midday meal.

Ingredients:

• 6 hard-boiled eggs
• 1/4 cup mashed avocado or plain Greek yogurt (unsweetened)
• 1 slice low-sodium bacon, cooked and crumbled
• 1 tablespoon chopped fresh chives
• 1/4 teaspoon Dijon mustard (low sodium)
• Black pepper to taste

Instructions:

1. Slice the hard-boiled eggs in half lengthwise and remove the yolks.
2. In a bowl, mash the yolks with avocado or yogurt, Dijon mustard, and black pepper until smooth.
3. Spoon the yolk mixture back into the egg whites.
4. Top each egg half with crumbled bacon and fresh chives.
5. Serve immediately or refrigerate until ready to eat.

Bacon and Chive Deviled Eggs are a flavorful and protein-packed option that’s perfect for a light lunch or as part of a meal. These keto-friendly, low-sodium bites are easy to prepare and bursting with fresh and smoky flavors.

Note: More recipes are coming soon!