Kitchen • Sodium Aware

Veggie-Loaded Frittata

A high-fiber, low-sodium breakfast that uses color and texture to protect Swicko.

Protein Units

🥚 3

Sodium Units

🧂 2

Ingredients

Whole Eggs 2 (Large)
Egg Whites 1/2 cup (Carton)
Baby Spinach 1 cup (Packed)
Zucchini 1/2 cup (diced)
Olive Oil 1 tbsp
Black Pepper Pinch

Translation Logic

Whole eggs contribute phosphorous, which is a "Shield Stopper" in large amounts. By blending whole eggs with egg whites, we maintain a rich texture while keeping the phosphorous units low. The spinach and zucchini provide bulk without adding sodium units.

Souro's Behavioral Tip:

When cooking in the Kitchen, the visual variety of color is key. Red peppers or green spinach make the meal feel 'premium,' reducing the behavioral urge for high-salt sides like bacon.

Preparation Instructions

Sauté: Heat olive oil in an oven-safe skillet over medium heat. Add zucchini and sauté for 5 minutes until tender.
Wilt: Add spinach and toss for 1 minute until just wilted. Remove from heat briefly.
Whisk: In a bowl, whisk eggs and egg whites with black pepper and a tiny pinch of salt.
Bake: Pour egg mixture over the vegetables. Transfer the skillet to a 375°F (190°C) oven for 10-12 minutes until set.
Serve: Slide out of the pan and cut into wedges. Enjoy the clean energy.

Souro

Using Carton Egg Whites?

Scan it! Some brands add sodium-based preservatives to liquid egg whites. Souro will flag these for you instantly.

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