Fried Eggs Over Taco Shells- A Healthy Low-Sodium Breakfast

Fried Eggs Over Taco Shells- A Healthy Low-Sodium Breakfast

Trying to cut back on sodium but not the taste? It’s possible! Over the next few weeks, I’ll be featuring lower sodium recipe options.  According to the Center for Disease control, more than 348,000 American deaths in 2009 included high blood pressure as a primary or contributing cause. However, about 1 in 5 (20.4%) U.S. adults with high blood pressure don’t know that they have it. I’ve witnessed this first hand when hosting health fairs or working with clients. Many people are just unaware. Know your numbers! In addition, children’s blood pressure should be screened annually starting at the age of 3, with the age appropriate cuff size.

  • Normal – systolic less than 120mmHg, diastolic: less than 80mmHg
  • At risk (prehypertension) – systolic : 120-139mHg, diastolic: 80-89mmHg
  • High – systolic: 140mmHg or higher, diastolic:  90mmHg or higher

Here’s a tasty, healthy and low-sodium breakfast to start your day.

Fried Eggs Over Taco Shells


  • Two corn taco shells (sodium: 0mg)
  • 2 teaspoons of olive oil  (sodium: 0mg)
  • 2 Grade AA large eggs (sodium: 130mg)
  • 6 Tablespoons of fire roasted tomato salsa with no salt added. (6 Tbsp: 90 mg sodium)


  1. In toaster oven or oven toast two corn taco shells. Toast at 350 degrees Fahrenheit for 1-2 minutes.  Keep an eye on them so they don’t burn.  The flavor difference is amazing!
  2. Put 2 teaspoons of olive oil in a non-stick pan. I use ionized titanium pans as I have health concerns about teflon.
  3. Crack 2 eggs in the pan over medium heat. Fry until cooked to your preference.
  4. Break taco shells in half. Place fried eggs on taco shells.
  5. Add salsa.  Eat and enjoy.

Makes 1 serving. Nutrition Facts: Calories per serving:  380; Total Fat: 21.5 g;  Sat fat: 4g; Carbohydrate: 20g; Protein: 14g; Dietary fiber: 2 grams; Sodium: 220mg

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