25+ Delicious Holiday Low Sodium Egg Recipes for Your Feast Menu

The holiday season is a time for joy, family gatherings, and, of course, delicious food.

While we often indulge in rich, savory dishes, there’s always room for healthier alternatives that don’t compromise on flavor.

One ingredient that shines during the holidays is the humble egg. Versatile, nutritious, and budget-friendly, eggs can be transformed into an endless variety of dishes that suit breakfast, brunch, or even dinner.

If you’re looking to maintain a low sodium diet while still enjoying festive meals, this collection of over 25 holiday low sodium egg recipes is perfect for you.

From hearty frittatas and savory casseroles to light and fluffy omelets and creative egg salads, these recipes prove that eating healthy during the holidays can be both satisfying and delicious.

Whether you’re hosting a holiday brunch, preparing a cozy breakfast at home, or just looking for a flavorful dish to add to your menu, these low sodium egg recipes will ensure that everyone at the table is delighted without the extra salt.

25+ Delicious Holiday Low Sodium Egg Recipes for Your Feast Menu

Embracing a low sodium diet doesn’t mean you have to sacrifice taste, especially during the holidays.

Eggs are a versatile ingredient that can be transformed into a variety of low sodium recipes, making them perfect for creating dishes that are both healthy and delicious.

With these 25+ holiday low sodium egg recipes, you can enjoy festive meals without worrying about your sodium intake.

These recipes will help you put a creative and nutritious twist on your holiday menu, ensuring that everyone can enjoy hearty, flavorful meals that support their well-being.

So, whether you’re serving up a frittata at your holiday brunch or crafting a classic omelet with a healthy spin, there’s something in this collection for everyone to enjoy.

Embrace these recipes, share them with your loved ones, and make this holiday season truly special with healthier, flavorful dishes.

Holiday Egg Casserole with Spinach and Red Bell Peppers

This festive egg casserole is an easy, nutritious breakfast or brunch dish perfect for holiday mornings. Packed with vibrant spinach and sweet red bell peppers, it’s a crowd-pleaser that’s low in sodium yet full of flavor.

Ingredients:

• 8 large eggs
• 1 cup fresh spinach, chopped
• 1 red bell pepper, diced
• ½ cup low-fat milk or unsweetened plant-based milk
• ½ cup shredded mozzarella cheese (optional)
• 1 tablespoon olive oil
• 1 teaspoon black pepper
• 1 teaspoon dried oregano
• Fresh parsley, for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). Grease a 9×13-inch baking dish with a light coat of olive oil.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced red bell pepper and cook for about 3-4 minutes until softened. Add the chopped spinach and cook for an additional 2 minutes until wilted. Remove from heat and set aside.
3. In a large mixing bowl, whisk the eggs and milk until fully combined. Add the black pepper and dried oregano, mixing well.
4. Add the sautéed vegetables to the egg mixture and stir to combine.
5. Pour the egg and vegetable mixture into the prepared baking dish. Sprinkle with shredded mozzarella if desired.
6. Bake in the preheated oven for 25-30 minutes or until the center is set and the top is lightly golden brown.
7. Remove from the oven and let it cool for a few minutes before slicing. Garnish with fresh parsley and serve.

The combination of spinach and red bell peppers adds color and nutrients to this dish, making it a heart-healthy and visually appealing holiday breakfast. This casserole is also easy to reheat, perfect for enjoying throughout the day or the next morning.

Egg White and Herb Frittata

This egg white frittata is an excellent holiday option for a light, protein-packed breakfast. The use of egg whites reduces cholesterol and sodium while retaining all the essential nutrients and flavors. The fresh herbs infuse this dish with holiday spirit and brightness.

Ingredients:

• 8 egg whites
• 1/2 cup cherry tomatoes, halved
• 1/2 cup fresh spinach, chopped
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh chives
• 1/4 cup low-fat feta cheese (optional)
• 1/2 teaspoon black pepper
• 1 teaspoon olive oil

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large, oven-safe skillet, heat the olive oil over medium heat. Add the cherry tomatoes and sauté for 2-3 minutes until they begin to soften.
3. Add the chopped spinach and cook for an additional minute until wilted.
4. In a bowl, whisk the egg whites until frothy. Stir in the black pepper, fresh basil, and chives.
5. Pour the egg mixture over the sautéed vegetables in the skillet. Cook over medium heat for 3-4 minutes, allowing the edges to set.
6. Sprinkle the low-fat feta cheese (if using) evenly over the top.
7. Transfer the skillet to the oven and bake for 12-15 minutes or until the egg whites are fully set and lightly browned.
8. Remove from the oven, let cool for a few minutes, slice, and serve warm.

This dish is a wonderful way to start a holiday meal with a light, fluffy texture and a burst of fresh flavor. The herbs enhance the taste without adding sodium, and the tomatoes and spinach provide a healthy dose of vitamins.

Savory Egg Muffins with Zucchini and Mushroom

These egg muffins are a perfect grab-and-go holiday breakfast option that’s both savory and satisfying. Packed with nutrient-rich zucchini and mushrooms, these mini omelets are ideal for brunches or as a festive snack.

Ingredients:

• 6 large eggs
• 1 zucchini, finely diced
• 1/2 cup diced mushrooms
• 1/4 cup diced red onion
• 1/4 cup shredded low-fat cheddar cheese (optional)
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika
• Fresh chives, for garnish
• Non-stick cooking spray

Instructions:

1. Preheat your oven to 350°F (175°C). Lightly spray a muffin tin with non-stick cooking spray.
2. In a skillet over medium heat, sauté the diced mushrooms and red onion until they are soft, about 4 minutes. Add the zucchini and cook for another 2 minutes. Set aside to cool slightly.
3. In a bowl, whisk the eggs, black pepper, and paprika until fully combined.
4. Evenly distribute the sautéed vegetables into the muffin tin cavities. Pour the egg mixture over the vegetables until each cavity is about 3/4 full.
5. Sprinkle with shredded cheddar cheese (optional) and bake for 20-25 minutes or until the eggs are set and the tops are golden.
6. Let cool for a few minutes before removing from the muffin tin. Garnish with fresh chives and serve warm.

These egg muffins are a great holiday dish that allows for customization by adding different vegetables or low-sodium seasonings. Their hearty texture and savory flavors make them a favorite for gatherings or early holiday mornings.

Holiday Egg and Sweet Potato Skillet

This hearty and festive skillet dish is perfect for holiday mornings, combining the sweetness of roasted sweet potatoes with the rich flavor of eggs and savory herbs. It’s a nutritious and satisfying way to start your day, low in sodium but rich in taste.

Ingredients:

• 4 large eggs
• 2 medium sweet potatoes, peeled and cubed
• 1/2 cup diced red bell pepper
• 1/2 cup chopped kale or spinach
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika
• 1 tablespoon olive oil
• Fresh thyme leaves, for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the sweet potato cubes with 1/2 tablespoon of olive oil and a pinch of black pepper. Spread them evenly on the baking sheet and roast for 20-25 minutes or until tender, flipping halfway through.
3. In a skillet over medium heat, add the remaining olive oil and sauté the diced red bell pepper for 2-3 minutes. Add the chopped kale and cook for another minute until wilted.
4. In a separate bowl, whisk the eggs and paprika until well combined.
5. Add the roasted sweet potatoes and sautéed vegetables to the skillet. Pour the egg mixture over the top and gently stir to combine.
6. Cover the skillet and cook for 4-5 minutes until the eggs are mostly set. Finish under the broiler for 2-3 minutes to fully cook the eggs and create a lightly golden top.
7. Remove from heat and garnish with fresh thyme leaves. Serve warm.

This sweet potato skillet is not only a colorful and festive dish but also provides a balance of protein and complex carbs, making it perfect for holiday brunches. The combination of sweet and savory flavors creates a dish that feels indulgent without being overly rich.

Low-Sodium Egg and Avocado Toast

A classic breakfast dish with a holiday twist, this egg and avocado toast combines creamy avocado, a touch of fresh lemon, and perfectly cooked eggs for a satisfying, nutrient-packed holiday morning treat.

Ingredients:

• 4 large eggs
• 2 slices whole-grain or sourdough bread
• 1 ripe avocado, sliced
• 1 tablespoon lemon juice
• 1/2 teaspoon black pepper
• 1/4 teaspoon chili flakes (optional)
• Fresh arugula, for garnish

Instructions:

1. Toast the slices of bread until golden and crispy. Set aside.
2. In a non-stick skillet, cook the eggs to your desired doneness—scrambled, poached, or sunny-side-up. Add a pinch of black pepper as you cook.
3. While the eggs are cooking, prepare the avocado slices in a bowl and mix them with the lemon juice and a touch of black pepper.
4. Spread the lemony avocado mixture evenly on each slice of toast. Place the cooked eggs on top of the avocado and sprinkle with chili flakes if desired.
5. Garnish with fresh arugula for an added touch of freshness and serve immediately.

This egg and avocado toast recipe is perfect for a quick, elegant breakfast that can be prepared in just a few minutes. It’s light on sodium but rich in healthy fats, proteins, and fiber, making it a nourishing option for holiday mornings.

Egg White and Broccoli Bake

This egg white bake is a simple, healthy, and festive dish filled with protein and essential vitamins. Broccoli adds a nutritious touch while garlic and black pepper enhance the flavor without the need for extra salt.

Ingredients:

• 6 egg whites
• 1 cup broccoli florets, steamed and chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup low-fat shredded Swiss cheese (optional)
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 tablespoon chopped fresh parsley

Instructions:

1. Preheat your oven to 375°F (190°C). Lightly grease an 8×8-inch baking dish or an equivalent oven-safe dish.
2. Steam the broccoli florets until just tender, then chop them into bite-sized pieces.
3. In a mixing bowl, whisk the egg whites, black pepper, and garlic powder until fluffy.
4. Fold the chopped broccoli and cherry tomatoes into the egg white mixture. Pour the mixture into the prepared baking dish and spread evenly.
5. Sprinkle the top with shredded Swiss cheese, if using.
6. Bake for 20-25 minutes, or until the eggs are set and the top is lightly golden.
7. Remove from the oven, sprinkle with fresh parsley, and let it cool slightly before cutting into squares. Serve warm.

This egg white and broccoli bake is a perfect low-sodium option that is both filling and nutritious. The combination of eggs, vegetables, and a touch of cheese provides flavor and texture, making it an ideal choice for a holiday brunch or breakfast.

Holiday Egg and Roasted Beet Salad

This vibrant holiday salad combines earthy roasted beets, fresh greens, and perfectly cooked eggs to create a colorful and nourishing breakfast or brunch dish. It’s light on sodium but packed with natural flavors and nutrients.

Ingredients:

• 4 large eggs
• 2 medium beets, peeled and cubed
• 2 cups mixed salad greens (e.g., arugula, spinach, or baby kale)
• 1/4 cup crumbled goat cheese (optional)
• 1/4 cup walnuts, toasted and chopped
• 2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• 1/2 teaspoon black pepper
• Fresh dill, for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Place the beet cubes on a baking sheet lined with parchment paper. Drizzle with 1/2 tablespoon of olive oil and season with a pinch of black pepper. Roast for 25-30 minutes, or until tender, flipping halfway through.
2. While the beets are roasting, fill a saucepan with water and bring it to a boil. Add the eggs and reduce the heat to a gentle simmer. Cook for 9-10 minutes for hard-boiled eggs. Remove, cool under running water, peel, and set aside.
3. In a small bowl, whisk together the remaining olive oil and balsamic vinegar to create a simple dressing. Set aside.
4. In a large salad bowl, combine the mixed greens, roasted beets, and walnuts. Slice the hard-boiled eggs and place them on top of the salad. Sprinkle with crumbled goat cheese if desired.
5. Drizzle the salad with the dressing and garnish with fresh dill. Serve immediately.

This egg and roasted beet salad is an elegant and healthy holiday option. The sweet and earthy beets pair beautifully with the creamy texture of the eggs and the crunch of walnuts, creating a dish that’s both flavorful and satisfying without added sodium.

Low-Sodium Egg and Herb Crepes

These delicate, low-sodium egg crepes are filled with fresh herbs and a hint of cheese, making them perfect for a holiday brunch. Their light texture and herbaceous flavor are perfect for a festive yet healthy dish.

Ingredients:

• 4 large eggs
• 1/2 cup low-fat milk or plant-based milk
• 1/4 cup finely chopped fresh parsley
• 1/4 cup finely chopped fresh chives
• 1/2 cup shredded low-fat mozzarella or Swiss cheese (optional)
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• Lemon wedges, for serving

Instructions:

1. In a bowl, whisk the eggs and milk until smooth. Stir in the parsley and chives and season with black pepper.
2. Heat a non-stick skillet over medium heat and add a small amount of olive oil to coat the bottom. Pour a small ladleful of the egg mixture into the skillet, tilting to spread it thinly and evenly.
3. Cook for 1-2 minutes until the edges start to lift and the bottom is lightly golden. Flip carefully and cook for an additional minute. Repeat until all the egg mixture is used.
4. Lay the crepes on a plate and sprinkle with the shredded cheese, if desired. Fold each crepe in half or roll them up for serving.
5. Serve warm with a squeeze of lemon juice on top.

These egg and herb crepes are perfect for a light and festive holiday meal. The combination of fresh herbs and a touch of cheese provides a burst of flavor without needing extra salt. Serve with a side of fresh fruit or a light salad for a well-rounded meal.

Holiday Egg and Mushroom Quiche

A classic holiday quiche with a twist, this low-sodium version features egg whites, mushrooms, and fresh herbs for a satisfying breakfast or brunch dish that everyone will enjoy. Perfect for serving a crowd, this quiche is both delicious and nutritious.

Ingredients:

• 6 egg whites
• 1 cup sliced mushrooms (button or cremini)
• 1/2 cup diced red bell pepper
• 1/4 cup chopped fresh parsley
• 1/2 teaspoon black pepper
• 1/2 cup low-fat cottage cheese or ricotta cheese (optional)
• 1 pre-made whole-wheat pie crust or homemade crust (optional)

Instructions:

1. Preheat the oven to 350°F (175°C). Lightly grease a 9-inch pie dish and place the pie crust inside if using.
2. In a skillet over medium heat, sauté the sliced mushrooms and red bell pepper with a touch of olive oil for 4-5 minutes until they are softened and lightly browned.
3. In a mixing bowl, whisk the egg whites and black pepper until well combined. Stir in the sautéed vegetables and chopped parsley.
4. Pour the egg and vegetable mixture into the pie crust or baking dish. Dot the top with low-fat cottage cheese or ricotta cheese, if using.
5. Bake for 25-30 minutes, or until the center is set and the top is lightly golden.
6. Let the quiche cool for a few minutes before slicing. Serve warm or at room temperature.

This egg and mushroom quiche is an excellent choice for holiday gatherings, offering a rich and satisfying breakfast option without excessive sodium. The combination of egg whites, mushrooms, and fresh herbs makes it both tasty and nutrient-dense.

Holiday Spinach and Egg Frittata

This light and fluffy spinach and egg frittata is a perfect addition to your holiday breakfast or brunch spread. Packed with the goodness of fresh spinach and a subtle hint of garlic, it’s a dish that feels indulgent without the added sodium.

Ingredients:

• 6 large eggs
• 2 cups fresh spinach, chopped
• 1/2 cup diced red bell pepper
• 1/4 cup grated Parmesan cheese (optional)
• 1 tablespoon olive oil
• 1/2 teaspoon black pepper
• 1/4 teaspoon garlic powder
• Fresh basil leaves, for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large oven-safe skillet, heat the olive oil over medium heat. Add the diced red bell pepper and sauté for 2-3 minutes. Add the chopped spinach and cook for another 1-2 minutes until wilted.
3. In a mixing bowl, whisk the eggs, black pepper, and garlic powder. Pour the egg mixture over the vegetables in the skillet and gently stir to distribute evenly.
4. Sprinkle the grated Parmesan cheese over the top, if using.
5. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the center is set and the top is lightly golden.
6. Remove from the oven, garnish with fresh basil leaves, and let cool for a few minutes before slicing.

This spinach and egg frittata is a versatile dish that works well for both small gatherings and larger holiday breakfasts. Its combination of eggs, vegetables, and a touch of cheese provides a well-rounded flavor profile without relying on added salt.

Low-Sodium Egg and Herb Stuffed Tomatoes

These stuffed tomatoes make a unique and festive breakfast dish perfect for the holiday season. Filled with a savory blend of eggs, herbs, and a touch of cheese, they’re low in sodium but big on flavor and presentation.

Ingredients:

• 4 large tomatoes, tops cut off and hollowed out
• 4 large eggs
• 1/4 cup chopped fresh basil
• 1/4 cup low-fat feta cheese, crumbled (optional)
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika
• Fresh parsley, for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). Lightly grease a baking dish large enough to hold the tomatoes.
2. Cut off the tops of the tomatoes and scoop out the seeds and pulp, leaving enough space to hold the egg mixture.
3. In a mixing bowl, whisk the eggs and black pepper until smooth. Stir in the chopped basil and crumbled feta cheese, if using.
4. Pour the egg mixture into each hollowed tomato, filling them to the top. Sprinkle a dash of paprika over each one for added flavor.
5. Place the stuffed tomatoes in the baking dish and bake for 20-25 minutes, or until the eggs are fully cooked and the tomatoes are tender.
6. Remove from the oven and garnish with fresh parsley before serving.

These egg and herb stuffed tomatoes are an elegant and healthy holiday dish. The sweetness of the tomatoes pairs perfectly with the herb-infused eggs, making this a memorable dish that’s visually stunning and deliciously satisfying.

Holiday Egg and Smoked Salmon Roll-Ups

These egg and smoked salmon roll-ups are an easy and sophisticated way to enjoy a holiday breakfast. They are low in sodium and packed with healthy omega-3s from the salmon, making them both tasty and nourishing.

Ingredients:

• 4 large eggs
• 1/2 cup smoked salmon, thinly sliced
• 2 tablespoons cream cheese (low-fat or plant-based)
• 1/4 teaspoon black pepper
• 1 tablespoon fresh dill, chopped
• 1/2 teaspoon lemon zest
• 1/4 cup fresh arugula or spinach leaves

Instructions:

1. In a bowl, whisk the eggs and black pepper until smooth. Heat a non-stick skillet over medium-low heat and lightly coat with olive oil or cooking spray.
2. Pour the egg mixture into the skillet and cook gently, swirling to create a thin, even layer. Cook for 1-2 minutes or until the eggs are mostly set but still slightly moist.
3. Carefully flip the egg sheet and cook for an additional minute, then transfer it to a cutting board and let cool slightly.
4. Spread a thin layer of cream cheese over the top of the egg sheet. Lay the smoked salmon evenly over the surface, then sprinkle with chopped fresh dill and lemon zest.
5. Add a small handful of arugula or spinach leaves to one side of the egg sheet. Gently roll it up, starting from that side.
6. Slice the roll into bite-sized pieces and arrange on a serving platter.

These egg and smoked salmon roll-ups are an impressive and delicious option for holiday mornings. The blend of egg, creamy cheese, and the rich flavor of smoked salmon is both satisfying and refined.

Holiday Egg and Sweet Potato Hash

This hearty egg and sweet potato hash is a delightful holiday breakfast or brunch dish. The combination of sweet potatoes, vegetables, and eggs creates a balanced meal full of rich flavors and satisfying textures, all while being low in sodium.

Ingredients:

• 2 large sweet potatoes, peeled and diced
• 1 red bell pepper, diced
• 1 small onion, diced
• 2 large eggs
• 1 tablespoon olive oil
• 1/2 teaspoon black pepper
• 1/2 teaspoon smoked paprika
• Fresh cilantro, for garnish

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the diced sweet potatoes and sauté for about 8-10 minutes or until they begin to soften.
2. Add the diced onion and red bell pepper to the skillet. Continue to cook for another 4-5 minutes until the vegetables are tender and slightly caramelized.
3. Push the vegetable mixture to one side of the skillet. Crack the eggs into the other side of the skillet and cook to your desired doneness (sunny side up or scrambled).
4. Sprinkle the smoked paprika and black pepper over the entire skillet.
5. Serve the sweet potato hash with the eggs on top and garnish with fresh cilantro.

This egg and sweet potato hash is perfect for a holiday breakfast or brunch. The natural sweetness of the sweet potatoes pairs beautifully with the savory flavors of the eggs and vegetables, making it a healthy and satisfying dish that’s full of flavor without needing extra salt.

Low-Sodium Egg and Broccoli Casserole

A warm, comforting casserole is always welcome on a holiday morning. This low-sodium egg and broccoli casserole is easy to prepare and packed with protein and vegetables for a nutritious start to your day.

Ingredients:

• 6 large eggs
• 2 cups fresh broccoli florets
• 1/2 cup low-fat shredded cheddar cheese (optional)
• 1/2 cup low-fat milk or plant-based milk
• 1/2 teaspoon black pepper
• 1/2 teaspoon dried thyme
• 1/4 teaspoon garlic powder
• Fresh chives, for garnish

Instructions:

1. Preheat the oven to 350°F (175°C) and lightly grease a 9×9-inch baking dish.
2. Steam or blanch the broccoli florets until they are just tender, about 3-4 minutes. Drain and set aside.
3. In a mixing bowl, whisk together the eggs, milk, black pepper, dried thyme, and garlic powder.
4. Add the steamed broccoli and shredded cheddar cheese (if using) to the egg mixture and stir to combine.
5. Pour the egg and broccoli mixture into the prepared baking dish and spread evenly.
6. Bake for 25-30 minutes or until the center is set and the top is lightly golden.
7. Let cool for a few minutes before slicing. Garnish with fresh chives before serving.

This egg and broccoli casserole is a healthy and satisfying holiday dish that’s low in sodium and full of flavor. The combination of eggs and cheese with tender broccoli makes it a dish everyone will love, and it’s easy to make ahead and reheat if needed.

Holiday Egg and Avocado Toast

A trendy and nutritious breakfast option, this egg and avocado toast is perfect for a festive holiday morning. It’s packed with healthy fats, protein, and fiber, and can be customized with a sprinkle of herbs or a touch of lemon for an extra burst of flavor.

Ingredients:

• 4 large eggs
• 2 slices whole-grain bread or gluten-free bread
• 1 ripe avocado, mashed
• 1/4 teaspoon black pepper
• 1/2 teaspoon lemon juice
• Fresh arugula or spinach leaves
• A pinch of paprika or red pepper flakes (optional)

Instructions:

1. Toast the slices of bread to your desired level of crispiness.
2. In a non-stick skillet, cook the eggs as desired (sunny side up, poached, or scrambled).
3. In a small bowl, mix the mashed avocado with lemon juice and black pepper.
4. Spread the avocado mixture evenly over each slice of toast.
5. Top each toast with a cooked egg and add a handful of fresh arugula or spinach leaves.
6. Sprinkle with a pinch of paprika or red pepper flakes for a touch of spice, if desired.
7. Serve immediately.

This egg and avocado toast is perfect for a holiday breakfast that feels light yet nourishing. The creamy avocado pairs perfectly with the egg, providing a balance of flavors and nutrients without added sodium. It’s a simple, quick dish that looks as good as it tastes, making it ideal for holiday gatherings.

Note: More recipes​ are coming soon!