Egg Nutrition Center Blog

Spice Things Up for Heart Health All Year Long

Research has pointed to excessive sodium in the American diet as a significant contributor to hypertension, resulting in a great deal of attention on sodium among the public health community.  While eggs can easily be eaten as a quick, low-sodium meal option, many people still favor salty methods of preparation and salt-laden sides. As we near the end of American Heart Month and enter into National Nutrition Month, we wanted to share some tips on how your clients can use egg dishes to reduce the sodium in their diets:

  • Spice things up. A wide variety of herbs and spices, such as garlic, cumin and basil, pair well with eggs and don’t add any sodium to the diet. Mixing ingredients commonly found in a particular cuisine – such as tomatoes, mozzarella and basil– with eggs can help give a dish ethnic flair.
  • Pair with fruits and veggies. Giving eggs the good company they deserve and pairing them with nutritious produce, such as onions or peppers, can be an easy way to add nutrients and flavor to a meal without upping sodium levels.
  • Opt for low-sodium mix-ins. When making favorite scrambles, frittatas or quiches, choose meats without added salt, lower-sodium cheeses and fresh vegetables or reduced sodium canned vegetables.

This week, offer clients a recipe using herbs to bump up the flavor profile, add some antioxidants and eliminate the need for added sodium. Stuffed in beautiful, bright pepper shells and filled with veggies, the recipe below uses Italian seasoning for flavor instead of salt, and has only 95 mg of sodium. These peppers can even be made ahead of time and reheated, to save time during the busy week.

Broccoli Quiche in Colorful Peppers







Prep Time: 15 minutes

Cook Time: 60-70 minutes

Servings: 4 servings


  • 4 medium red, yellow OR green bell peppers (4 oz. each)
  • 1 cup frozen broccoli florets, defrosted
  • 3 eggs
  • ½ cup milk
  • ½ tsp. garlic powder
  • ¼ tsp. dried Italian seasoning


1)      HEAT oven to 325°F. CUT about 1/2 inch off tops of peppers; remove seeds. PLACE peppers upright in custard cups; place cups in baking pan.

2)      SPOON 1/4 cup broccoli into each pepper. BEAT eggs, milk, garlic powder and Italian seasoning in medium bowl until blended. POUR evenly over broccoli.

3)      BAKE in center of 325°F oven until knife inserted near center comes out clean, 60 to 70 minutes. LET STAND 5 minutes.

Nutrition Information (per serving)

Calories: 132, Total Fat: 6g, Saturated fat: 2g, Polyunsaturated fat: 1g, Monounsaturated fat: 2g, Cholesterol: 188mg, Sodium: 95mg, Carbohydrates: 10g, Dietary Fiber: 3g, Protein: 9g, Vitamin A: 4053.8IU, Vitamin D: 56IU, Folate: 80mcg, Calcium: 78.2mg, Iron: 1.4mg, Choline: 137.5mg


1)      American Heart Association. Sodium (Salt or Sodium Chloride). Retrieved from

2)      Spice Advice. Retrieved from

Author: Anna Shlachter MS, RDN, LDN