30+ Savory Saturday Low Sodium Egg Recipes to Start Your Weekend

Saturdays are the perfect time to slow down and indulge in a nourishing breakfast that sets the tone for a relaxing weekend.

If you’re looking to reduce your sodium intake while still enjoying delicious, satisfying meals, eggs are the perfect ingredient.

Packed with protein and healthy fats, eggs are versatile and easy to prepare, making them ideal for any meal.

In this blog, we’ll explore 30+ low-sodium egg recipes that are full of flavor and nutrients, perfect for starting your Saturday morning on a healthy note.

Whether you’re craving a light, veggie-packed frittata or a savory egg salad, we’ve got you covered with a range of ideas to suit every taste.

30+ Savory Saturday Low Sodium Egg Recipes to Start Your Weekend

Eating low-sodium doesn’t have to mean sacrificing flavor or enjoyment, especially when it comes to eggs.

These 30+ Saturday low-sodium egg recipes provide a wide variety of delicious options to suit every preference, from classic scrambled eggs to inventive breakfast bowls.

Not only will these recipes keep you on track with your health goals, but they’ll also bring a burst of flavor to your weekend mornings.

So, next Saturday, why not try one (or more) of these satisfying dishes? Your taste buds and your body will thank you for it!

Spinach and Mushroom Egg White Omelet

This low-sodium egg white omelet is a delightful and nutritious way to kick off your Saturday morning. Packed with the earthy flavors of fresh mushrooms, vibrant spinach, and a touch of garlic, this dish is high in protein, low in sodium, and incredibly satisfying. The minimal use of salt substitutes ensures the flavors of the fresh ingredients shine through, making it perfect for anyone seeking a healthier breakfast option.

Ingredients

• 4 large egg whites
• 1/2 cup fresh spinach leaves
• 1/4 cup sliced mushrooms
• 1 tablespoon unsweetened almond milk (optional for fluffiness)
• 1 clove garlic, minced
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon onion powder
• Nonstick cooking spray

Instructions

1. Heat a nonstick skillet over medium heat and lightly coat it with cooking spray.
2. Sauté the minced garlic for 1-2 minutes until fragrant.
3. Add the mushrooms and cook for 3-4 minutes until softened.
4. Toss in the spinach and cook until just wilted, about 1 minute. Remove from heat and set aside.
5. In a bowl, whisk the egg whites, almond milk (if using), black pepper, and onion powder until frothy.
6. Pour the egg mixture into the skillet and cook on low heat until it starts to set.
7. Add the spinach and mushroom mixture to one half of the omelet. Fold the other half over and cook for another minute.
8. Serve immediately with a side of fresh fruit or whole-grain toast.

This Spinach and Mushroom Egg White Omelet is not only a breeze to prepare but also leaves you feeling light and energized. Its rich flavors and fluffy texture make it a breakfast you’ll eagerly anticipate each weekend.

Herbed Vegetable Frittata

Loaded with colorful veggies and fresh herbs, this low-sodium frittata is a flavorful way to enjoy a leisurely Saturday brunch. It’s versatile and can be prepared with seasonal produce, ensuring it’s always fresh and exciting. The herbs provide a burst of flavor, eliminating the need for added salt. This dish is perfect for sharing or meal-prepping for the week ahead.

Ingredients

• 6 large eggs
• 1/4 cup unsweetened almond milk
• 1/2 cup chopped zucchini
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped bell peppers
• 1/4 cup chopped fresh parsley or basil
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil

Instructions

1. Preheat your oven to 375°F (190°C).
2. Heat olive oil in an oven-safe skillet over medium heat.
3. Sauté zucchini and bell peppers for 3-4 minutes until tender. Add the cherry tomatoes and cook for another 2 minutes.
4. In a bowl, whisk together the eggs, almond milk, garlic powder, black pepper, and chopped herbs.
5. Pour the egg mixture into the skillet over the sautéed vegetables.
6. Cook on the stove for 2-3 minutes until the edges begin to set.
7. Transfer the skillet to the oven and bake for 10-12 minutes, or until the frittata is fully set.
8. Let it cool slightly before slicing into wedges.

This Herbed Vegetable Frittata is a feast for the senses and the perfect centerpiece for a laid-back weekend breakfast. It’s a nutrient-rich dish that combines ease and elegance in every bite.

Avocado and Egg Breakfast Bowl

Creamy avocado paired with a perfectly cooked poached egg creates a comforting and nutritious breakfast bowl. With a base of fluffy quinoa and a garnish of fresh veggies, this dish is a well-rounded way to start your Saturday. It’s naturally low in sodium and brimming with wholesome flavors and textures.

Ingredients

• 1/2 cup cooked quinoa
• 1 large egg
• 1/2 avocado, sliced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup shredded carrots
• 1 tablespoon chopped fresh cilantro
• 1 teaspoon fresh lemon juice
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon paprika

Instructions

1. Prepare the quinoa and set it as the base of the bowl.
2. Bring a small pot of water to a simmer. Crack the egg into a small dish and gently slide it into the water. Poach for 3-4 minutes, or until the egg white is set but the yolk is still runny.
3. Arrange the avocado slices, cherry tomatoes, and shredded carrots over the quinoa.
4. Top with the poached egg.
5. Sprinkle with black pepper, paprika, and a drizzle of lemon juice. Garnish with chopped cilantro.

The Avocado and Egg Breakfast Bowl is a nourishing and satisfying way to fuel your morning. With its balance of protein, healthy fats, and vibrant veggies, it’s an easy yet indulgent dish you’ll look forward to savoring.

Tomato and Basil Scrambled Eggs

Simple yet flavorful, this low-sodium scrambled egg recipe combines ripe tomatoes and fragrant basil for a satisfying breakfast. The fresh ingredients elevate the eggs to a new level, making them feel indulgent while keeping the sodium levels low. It’s a quick and delicious way to enjoy a healthy start to your weekend morning without compromising on flavor.

Ingredients

• 4 large eggs
• 1 medium tomato, diced
• 1 tablespoon fresh basil, chopped
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1 tablespoon olive oil
• Nonstick cooking spray

Instructions

1. Crack the eggs into a bowl and whisk with black pepper and garlic powder until smooth.
2. Heat olive oil in a nonstick skillet over medium-low heat.
3. Add the diced tomato and cook for 1-2 minutes until soft.
4. Pour the eggs into the skillet with the tomatoes. Gently stir with a spatula, allowing the eggs to cook slowly, creating soft curds.
5. Once the eggs are almost set, sprinkle the chopped basil over the top and continue to cook for an additional minute.
6. Serve immediately with whole grain toast or a light salad on the side.

The Tomato and Basil Scrambled Eggs offer a perfect balance of rich, creamy eggs with fresh, vibrant vegetables. This dish is an ideal way to enjoy a low-sodium, nutrient-packed breakfast that’s full of flavor and satisfying enough to fuel your day ahead.

Sweet Potato and Egg Hash

This Sweet Potato and Egg Hash is a hearty and flavorful breakfast option, perfect for a satisfying Saturday morning. The natural sweetness of roasted sweet potatoes pairs wonderfully with eggs, creating a balanced meal with a delicious depth of flavor. It’s also a great way to incorporate more vegetables into your morning while keeping sodium levels in check.

Ingredients

• 1 medium sweet potato, peeled and diced
• 2 large eggs
• 1/4 cup red onion, finely chopped
• 1/4 teaspoon paprika
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• Fresh parsley for garnish

Instructions

1. Preheat the oven to 400°F (200°C).
2. Toss the diced sweet potatoes with olive oil, paprika, and black pepper. Spread them evenly on a baking sheet and roast for 20-25 minutes, or until tender and slightly crispy on the edges.
3. While the sweet potatoes are roasting, heat a nonstick skillet over medium heat and sauté the chopped onion for 2-3 minutes until softened.
4. When the sweet potatoes are done, add them to the skillet with the onions and toss gently to combine.
5. Create two small wells in the hash and crack the eggs into them. Cover the skillet and cook for 5-7 minutes, or until the eggs are cooked to your liking.
6. Garnish with fresh parsley and serve hot.

This Sweet Potato and Egg Hash is the perfect low-sodium comfort food for your Saturday morning. It’s a well-rounded meal that brings together the sweetness of roasted sweet potatoes, the savory depth of onions, and the richness of eggs, making for a satisfying and delicious start to your day.

Cucumber and Avocado Breakfast Wrap

This Cucumber and Avocado Breakfast Wrap offers a refreshing and nutritious twist on traditional breakfast fare. The creamy avocado and crisp cucumber create a delicious contrast, while the scrambled eggs provide a boost of protein. With a whole wheat wrap as the base, this dish is not only low in sodium but also light and satisfying, making it a great choice for a busy weekend morning.

Ingredients

• 2 large eggs
• 1/2 avocado, sliced
• 1/2 cucumber, thinly sliced
• 1 whole wheat tortilla
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• 1/4 teaspoon cumin (optional)

Instructions

1. Heat olive oil in a skillet over medium-low heat.
2. Crack the eggs into the skillet and scramble until fully cooked, seasoning with black pepper and cumin if desired.
3. While the eggs cook, warm the whole wheat tortilla in a separate pan for about 1 minute on each side.
4. Lay the warm tortilla flat and add the scrambled eggs, avocado slices, and cucumber slices in the center.
5. Fold the sides of the tortilla and roll it up tightly into a wrap.
6. Serve immediately, optionally with a side of fresh fruit or a light salad.

The Cucumber and Avocado Breakfast Wrap is a light yet filling meal that’s bursting with fresh flavors. The creamy avocado pairs perfectly with the crisp cucumber and warm eggs, making it an ideal low-sodium breakfast option that feels indulgent but is packed with nutrients.

Zucchini and Bell Pepper Egg Muffins

Zucchini and Bell Pepper Egg Muffins are a convenient, make-ahead breakfast option perfect for a relaxing Saturday or busy mornings. Packed with vibrant vegetables and high-quality protein, these muffins are low in sodium and easy to customize with your favorite herbs. Whether you enjoy them hot or cold, they are a delicious and satisfying way to start your day.

Ingredients

• 6 large eggs
• 1/2 cup shredded zucchini (squeeze out excess moisture)
• 1/2 cup chopped bell peppers (any color)
• 1/4 cup chopped green onions
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• Nonstick cooking spray

Instructions

1. Preheat your oven to 350°F (175°C) and lightly grease a 6-cup muffin tin with nonstick cooking spray.
2. In a large bowl, whisk the eggs, black pepper, and garlic powder until well combined.
3. Add the shredded zucchini, bell peppers, and green onions to the egg mixture and stir to combine.
4. Pour the mixture evenly into the prepared muffin cups, filling them about 3/4 full.
5. Bake for 18-20 minutes, or until the egg muffins are set and lightly golden on top.
6. Let the muffins cool slightly before removing them from the tin. Serve warm or store in the fridge for up to 3 days.

These Zucchini and Bell Pepper Egg Muffins are a perfect blend of taste, nutrition, and convenience. Whether you enjoy them fresh out of the oven or as a grab-and-go breakfast, they’re a versatile and healthy addition to your weekend routine.

Spinach and Sweet Corn Egg Wrap

This Spinach and Sweet Corn Egg Wrap is a fresh and colorful breakfast that combines wholesome ingredients for a balanced meal. The natural sweetness of corn complements the earthy taste of spinach, while the eggs add protein to keep you satisfied all morning. Wrapped in a whole wheat tortilla, it’s a portable and delicious low-sodium option.

Ingredients

• 2 large eggs
• 1/2 cup fresh spinach leaves
• 1/4 cup sweet corn kernels (fresh or thawed frozen)
• 1 whole wheat tortilla
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil

Instructions

1. Heat olive oil in a skillet over medium heat. Add spinach and corn, and sauté for 2-3 minutes until the spinach wilts.
2. In a bowl, whisk the eggs with black pepper and smoked paprika.
3. Pour the egg mixture into the skillet with the spinach and corn. Stir gently until the eggs are fully cooked.
4. Warm the tortilla in a separate pan or microwave.
5. Fill the tortilla with the cooked egg mixture, roll it up tightly, and serve immediately.

The Spinach and Sweet Corn Egg Wrap is an effortless way to enjoy a nutritious breakfast packed with flavor. Its combination of fresh ingredients and portability makes it a perfect option for your leisurely or on-the-go weekend mornings.

Cauliflower Rice Breakfast Bowl with Eggs

For a light yet hearty breakfast, this Cauliflower Rice Breakfast Bowl with Eggs is a flavorful and nutrient-packed choice. The cauliflower rice serves as a low-carb, low-sodium base, enhanced with sautéed vegetables and a perfectly fried egg. This dish is customizable and brimming with vibrant colors and textures, making it an exciting and satisfying meal.

Ingredients

• 1 cup cauliflower rice
• 1/4 cup diced red bell peppers
• 1/4 cup diced yellow squash or zucchini
• 1 large egg
• 1 tablespoon olive oil
• 1/4 teaspoon turmeric
• 1/4 teaspoon black pepper
• Fresh parsley or cilantro for garnish

Instructions

1. Heat olive oil in a skillet over medium heat. Add the cauliflower rice, bell peppers, and zucchini, and sauté for 4-5 minutes until tender.
2. Season with turmeric and black pepper, stirring well to combine. Remove the cauliflower mixture from the skillet and place it in a bowl.
3. In the same skillet, crack the egg and cook until the white is set and the yolk is slightly runny (or to your desired doneness).
4. Place the fried egg on top of the cauliflower rice mixture. Garnish with fresh parsley or cilantro.
5. Serve immediately, optionally with a side of avocado slices for added creaminess.

This Cauliflower Rice Breakfast Bowl with Eggs is a wholesome and visually appealing dish that delivers flavor and nutrition without excessive sodium. Its vibrant ingredients and simple preparation make it a fantastic way to start your day feeling nourished and energized.

Greek Yogurt and Egg Breakfast Parfait

This Greek Yogurt and Egg Breakfast Parfait combines the creamy richness of Greek yogurt with the protein-packed goodness of eggs, making it a unique and satisfying breakfast option. Layered with fresh fruit and a sprinkle of chia seeds, this parfait is a refreshing, nutrient-dense, and low-sodium choice that will keep you full and energized throughout the morning.

Ingredients

• 2 large eggs
• 1/2 cup plain Greek yogurt (low-fat or non-fat)
• 1/4 cup mixed berries (blueberries, strawberries, or raspberries)
• 1 tablespoon chia seeds
• 1 teaspoon honey (optional)
• 1/4 teaspoon ground cinnamon (optional)

Instructions

1. Boil the eggs by placing them in a saucepan of water. Bring to a boil, then reduce the heat and simmer for 9-10 minutes. Peel and slice the eggs once cooled.
2. In a bowl or glass, layer the Greek yogurt, followed by the boiled egg slices.
3. Add a layer of mixed berries and a sprinkle of chia seeds.
4. Drizzle with honey and a pinch of cinnamon if desired.
5. Serve immediately, or refrigerate for a few hours for a refreshing, make-ahead breakfast.

This Greek Yogurt and Egg Breakfast Parfait is a surprising and delightful way to combine the health benefits of yogurt, eggs, and fruit into a cohesive meal. The creamy texture of the yogurt and the savory eggs provide a satisfying balance of flavors, while the berries and chia seeds add freshness and crunch. It’s a perfect low-sodium breakfast for those who crave variety and nourishment.

Egg and Roasted Veggie Salad

The Egg and Roasted Veggie Salad is a vibrant and wholesome dish that brings together the earthy flavors of roasted vegetables and the richness of eggs. This salad is low in sodium and packed with vitamins, making it an excellent choice for a healthy and filling breakfast or brunch. The addition of a simple dressing enhances the flavors without overwhelming the freshness of the vegetables.

Ingredients

• 2 large eggs
• 1/2 cup roasted sweet potato cubes
• 1/2 cup roasted Brussels sprouts, halved
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1 teaspoon apple cider vinegar
• 1/4 teaspoon black pepper
• 1 tablespoon chopped fresh parsley

Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss the sweet potato cubes and Brussels sprouts with olive oil and black pepper, then roast for 20-25 minutes until tender and slightly caramelized.
3. Meanwhile, boil or fry the eggs to your desired doneness. Once cooked, peel and slice them.
4. In a large bowl, combine the roasted vegetables, cherry tomatoes, and egg slices.
5. Drizzle with apple cider vinegar and toss gently to coat.
6. Garnish with fresh parsley and serve immediately.

The Egg and Roasted Veggie Salad is a flavorful and nourishing option for anyone seeking a low-sodium, nutrient-rich breakfast. The roasted vegetables and eggs provide a hearty base, while the tangy dressing brings a refreshing contrast to the richness of the eggs. This salad is perfect for brunch or as a filling meal any time of day.

Crispy Eggplant and Egg Stir-Fry

This Crispy Eggplant and Egg Stir-Fry is a savory, low-sodium dish that’s both filling and full of flavor. The crispy texture of sautéed eggplant pairs beautifully with scrambled eggs, and the light seasoning allows the vegetables to shine. This meal is quick to prepare, healthy, and a great way to enjoy a hearty breakfast or lunch without the added sodium.

Ingredients

• 2 large eggs
• 1 small eggplant, diced
• 1/4 cup onion, diced
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• 1/4 teaspoon ground cumin
• 1 tablespoon fresh cilantro, chopped (optional)

Instructions

1. Heat olive oil in a large skillet over medium heat. Add the diced eggplant and sauté for 5-7 minutes until golden brown and crispy.
2. Add the diced onion and cook for an additional 2-3 minutes until softened.
3. In a separate bowl, whisk the eggs with black pepper and cumin.
4. Pour the eggs into the skillet and stir gently, scrambling until fully cooked.
5. Remove from heat and garnish with chopped cilantro, if desired.
6. Serve immediately with a side of whole-grain bread or a light salad.

This Crispy Eggplant and Egg Stir-Fry is a comforting and flavorful dish that combines the softness of scrambled eggs with the crispy, savory eggplant. It’s a great low-sodium option that’s easy to make and perfect for a quick, satisfying meal. The addition of cumin and cilantro brings depth and freshness, making this a versatile and delicious dish for any time of day.

Mango and Avocado Egg Salad

This Mango and Avocado Egg Salad is a refreshing twist on the classic egg salad, combining the rich creaminess of avocado with the sweetness of ripe mango. Packed with protein from the eggs and healthy fats from the avocado, it’s a satisfying and low-sodium breakfast option. This dish is perfect for those who want a light yet filling start to their day, with a burst of tropical flavors that are both unique and nourishing.

Ingredients

• 4 large eggs
• 1/2 ripe avocado, diced
• 1/4 cup mango, diced
• 1 tablespoon fresh lime juice
• 1/4 teaspoon black pepper
• 1 tablespoon chopped cilantro (optional)
• 1 tablespoon olive oil (optional for extra creaminess)

Instructions

1. Boil the eggs by placing them in a saucepan of water. Bring to a boil, then lower the heat and simmer for 9-10 minutes. Peel and chop the eggs once cooled.
2. In a bowl, combine the chopped eggs, diced avocado, and diced mango.
3. Add the fresh lime juice and black pepper, then mix gently to combine.
4. Drizzle with olive oil if you prefer a creamier texture. Garnish with chopped cilantro if desired.
5. Serve immediately on a bed of greens, or refrigerate for up to 2 days for a make-ahead breakfast.

This Mango and Avocado Egg Salad is a tropical, flavorful option for anyone seeking a refreshing, low-sodium breakfast. The creamy avocado and sweet mango complement the eggs perfectly, creating a unique and satisfying dish that’s both healthy and full of flavor.

Vegetable-Stuffed Egg White Frittata

The Vegetable-Stuffed Egg White Frittata is a light, protein-rich dish that’s perfect for a low-sodium Saturday breakfast. Packed with colorful veggies like bell peppers, spinach, and onions, it’s a satisfying and healthy way to fuel your morning. The egg whites provide protein without excess fat, and the blend of vegetables makes every bite full of vitamins and flavor.

Ingredients

• 6 large egg whites
• 1/2 cup red bell pepper, diced
• 1/2 cup spinach, chopped
• 1/4 cup onion, diced
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika
• 1 teaspoon olive oil
• Fresh parsley for garnish

Instructions

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in a skillet over medium heat. Add the diced onion and bell pepper, and sauté for 3-4 minutes until softened.
3. Add the chopped spinach and cook for another 2 minutes until wilted.
4. In a bowl, whisk the egg whites with black pepper and paprika.
5. Pour the egg mixture over the sautéed vegetables and stir gently to combine.
6. Transfer the skillet to the oven and bake for 15-20 minutes, or until the frittata is set and lightly golden.
7. Garnish with fresh parsley and serve warm or at room temperature.

This Vegetable-Stuffed Egg White Frittata is a light yet filling breakfast that’s packed with nutrients and flavor. The combination of fresh vegetables and egg whites makes it a satisfying, low-sodium meal that’s perfect for a healthy start to your weekend.

Egg and Broccoli Stir-Fry

This Egg and Broccoli Stir-Fry is a quick and nutritious breakfast option that’s low in sodium and high in protein. The slight bitterness of the broccoli pairs wonderfully with the savory scrambled eggs, making it a well-balanced and satisfying meal. Perfect for a Saturday when you need something simple yet healthy, this dish is full of flavor without any added salt.

Ingredients

• 2 large eggs
• 1 cup broccoli florets, steamed
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1 tablespoon olive oil
• 1 tablespoon chopped green onions (optional)

Instructions

1. Steam the broccoli florets until tender, about 4-5 minutes. Set aside.
2. Heat olive oil in a skillet over medium heat. Crack the eggs into a bowl and whisk with black pepper and garlic powder.
3. Pour the eggs into the skillet and scramble until fully cooked.
4. Add the steamed broccoli to the skillet and stir gently to combine with the eggs.
5. Garnish with chopped green onions, if desired.
6. Serve immediately with a slice of whole-grain bread or a side of fruit for a complete meal.

The Egg and Broccoli Stir-Fry is a nutrient-packed, low-sodium dish that’s perfect for those who want a simple yet satisfying breakfast. The combination of eggs and broccoli provides a good balance of protein, fiber, and vitamins, making it a quick and wholesome way to fuel your day.

Note: More recipes are coming soon!