10 Low-Sodium Breakfasts Under 400 Calories

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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.

Discover and log these recipes and more in the MyFitnessPal app!

1. KALE EGG-WHITE QUICHE WITH SWEET POTATO CRUST | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 152; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 126mg; Sodium: 207mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 3g; Protein: 13g

2. CREAMY ALMOND BUTTER AND BANANA SMOOTHIE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 366; Total Fat: 22g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 286mg; Carbohydrate: 39g; Dietary Fiber: 7g; Sugar: 17g; Protein 12g

3. EGG WHITE QUINOA BOWL WITH VEGGIES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 301; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 49mg; Sodium: 163mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 5g; Protein: 15g

4. RASPBERRY SMOOTHIE BOWLS WITH PEARS AND PISTACHIOS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 388; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 115mg; Carbohydrate: 53g; Dietary Fiber: 14g; Sugar: 30g; Protein: 34g

5. SHEET PAN FRENCH TOAST WITH MIXED BERRY SAUCE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 321; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 186mg; Sodium: 97mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 15g; Protein: 19g

6. CARROT CAKE ENERGY BARS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 213; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 100mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 17g; Protein: 5g

7. COCONUT PANCAKES WITH MANGO PUREE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 238: Total Fat: 10g; Saturated Fat: 8g: Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 220mg; Carbohydrate: 29g; Dietary Fiber: 7g; Sugar: 20g; Protein: 8g

8. RASPBERRY CHIA PUDDING WITH ALMOND MILK AND FLAX CRISPS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 286; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 98mg; Carbohydrate: 28g; Dietary Fiber: 17g; Sugar: 11g; Protein: 11g

9. HUEVOS RANCHEROS NESTS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 267; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 194mg; Sodium: 336mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 3g; Protein: 13g

10. GOLDEN OVERNIGHT OATS WITH BLUEBERRIES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 212; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 91mg; Carbohydrate: 39g; Dietary Fiber: 7g; Sugar: 8g; Protein: 6g

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MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb, high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium