Salt is an important mineral that the body needs to regulate fluid balance. Help with muscle contractions and nerve regulation. It also improves the flavor of foods and acts as a preservative, which is why it can be found in everything from sausages to Spices.
Too much sodium has been linked to high blood pressure and heart disease, which is why the American Heart Association recommends no more than 2,300 mg per day and even a further reduction towards an ideal limit of no more than 1,500 mg per day for most adults.
First, track your sodium intake an app like MyFitnessPal. Then start your day with these delicious breakfast recipes, all containing 340 mg of sodium or less per serving.
1. Kale and protein quiche with sweet potato crust
Nutritional values
2. Creamy almond butter banana smoothie
Nutritional values
3. Protein quinoa bowl with vegetables
Nutritional value (per serving):Calories: 338; Total fat: 15g; Saturated fat: 3g; Monounsaturated fat: 9 g; Polyunsaturated fat: 3 g; Cholesterol: 54 mg; Sodium: 158 mg; Carbohydrates: 35g; Fiber: 4g; Sugar: 4g; Protein: 15g
4. Raspberry smoothie bowls with pears and pistachios
Nutritional value (per serving):Calories: 400; Total fat: 7g; Saturated fat: 1g; Monounsaturated fat: 1 g; Polyunsaturated fat: 3 g; Cholesterol: 15 mg; Sodium: 133 mg; Carbohydrates: 53g; Fiber: 13g; Sugar: 28g; Protein: 36g
5. Sheet pan French toast with mixed berry sauce
Nutritional value (per serving): Calories: 240; Total fat: 5g; Saturated fat: 2g; Monounsaturated fat: 2 g; Polyunsaturated fat: 1 g; Cholesterol: 207 mg; Sodium: 340 mg; Carbohydrates: 32g; Fiber: 5g; Sugar: 12g; Protein: 16g
6. Carrot Cake Energy Bars
Nutritional value (per serving): Calories: 239; Total fat: 14g; Saturated fat: 5g; Monounsaturated fat: 3 g; Polyunsaturated fat: 5 g; Cholesterol: 0mg; Sodium: 88 mg; Carbohydrates: 26g; Fiber: 5g; Sugar: 14g; Protein: 5g
7. Coconut pancakes with mango puree
Nutritional value (per serving): Calories: 246: Total Fat: 10g; Saturated fat: 8g: Monounsaturated fat: 1g; Polyunsaturated fat: 0g; Cholesterol: 0mg; Sodium: 189 mg; Carbohydrates: 30g; Fiber: 7g; Sugar: 18g; Protein: 9g
8. Raspberry chia pudding with almond milk and flaxseed chips
Nutritional value (per serving): Calories: 326; Total fat: 16g; Saturated fat: 2g; Monounsaturated fat: 2 g; Polyunsaturated fat: 8 g; Cholesterol: 7mg; Sodium: 59 mg; Carbohydrates: 38g; Fiber: 18g; Sugar: 15g; Protein: 12g
9. Huevos Rancheros nests
Nutritional value (per serving): Calories: 324; Total fat: 14g; Saturated fat: 4g; Monounsaturated fat: 6 g; Polyunsaturated fat: 2 g; Cholesterol: 194 mg; Sodium: 296 mg; Carbohydrates: 34g; Fiber: 8g; Sugar: 4g; Protein: 16g
10. Golden overnight oats with blueberries
Nutritional value (per serving): Calories: 252; Total fat: 5g; Saturated fat: 1g; Monounsaturated fat: 1 g; Polyunsaturated fat: 2 g; Cholesterol: 0mg; Sodium: 44 mg; Carbohydrates: 41g; Fiber: 6g; Sugar: 9g; Protein: 10g
Originally January 18, 2021; Updated January 2026
The post 10 low-sodium breakfasts with less than 400 calories appeared first MyFitnessPal Blog.
