10 Low-Sodium Breakfasts Under 400 Calories

Salt is a key mineral the body needs to regulate fluid balance, help with muscle contraction and nerve regulation. It also enhances the flavor of food and acts as a preservative, which is why it’s found in everything from deli meats to condiments.

Too much sodium is linked to high blood pressure and heart disease, which is why The American Heart Association recommends no more than 2,300mg a day and even cutting back further toward an ideal limit of no more than 1,500mg a day for most adults.

Start by tracking your sodium intake with an app like MyFitnessPal. Then begin your day with these delicious breakfast recipes, which all contain 340mg of sodium or less per serving.

1. Kale Egg-White Quiche With Sweet Potato Crust

Nutrition (per serving): Calories: 168; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 108mg; Sodium: 335mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 4g; Protein: 14g

2. Creamy Almond Butter and Banana Smoothie

Nutrition (per serving): Calories: 389; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 191mg; Carbohydrate: 46g; Dietary Fiber: 7g; Sugar: 25g; Protein 20g

3. Egg White Quinoa Bowl With Veggies 

Nutrition (per serving): Calories: 338; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 3g; Cholesterol: 54mg; Sodium: 158mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 4g; Protein: 15g

4. Rasberry Smoothie Bowls With Pears and Pistachios 

Nutrition (per serving): Calories: 400; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 3g; Cholesterol: 15mg; Sodium: 133mg; Carbohydrate: 53g; Dietary Fiber: 13g; Sugar: 28g; Protein: 36g

5. Sheet Pan French Toast With Mixed Berry Sauce 

Nutrition (per serving): Calories: 240; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 207mg; Sodium: 340mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 12g; Protein: 16g

6. Carrot Cake Energy Bars 

Nutrition (per serving): Calories: 239; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 88mg; Carbohydrate: 26g; Dietary Fiber: 5g; Sugar: 14g; Protein: 5g

7. Coconut Pancakes With Mango Puree

Nutrition (per serving): Calories: 246: Total Fat: 10g; Saturated Fat: 8g: Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 189mg; Carbohydrate: 30g; Dietary Fiber: 7g; Sugar: 18g; Protein: 9g

8. Rasberry Chia Pudding With Almond Milk and Flax Crips

Nutrition (per serving): Calories: 326; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 59mg; Carbohydrate: 38g; Dietary Fiber: 18g; Sugar: 15g; Protein: 12g

9. Huevos Rancheros Nests

Nutrition (per serving): Calories: 324; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 194mg; Sodium: 296mg; Carbohydrate: 34g; Dietary Fiber: 8g; Sugar: 4g; Protein: 16g

10. Golden Overnight Oats With Blueberries 

Nutrition (per serving): Calories: 252; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 44mg; Carbohydrate: 41g; Dietary Fiber: 6g; Sugar: 9g; Protein: 10g

Originally January 18, 2021; Updated January 2026

The post 10 Low-Sodium Breakfasts Under 400 Calories appeared first on MyFitnessPal Blog.

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