28 Easy Low-Sodium Breakfast Recipes
Reviewed by Dietitian Victoria Seaver, M.S., RD
These low-sodium breakfast recipes require just 10 minutes of active prep time in the kitchen, so you can move on with your day in a jiffy. Each recipe contains less than 600 milligrams of sodium per serving, so you can stick to the American Heart Association's recommended daily sodium intake.
And dialing back your salt intake isn't just good for the heart—too much sodium can give you headaches, leave you dehydrated or even cause kidney problems. But less salt doesn't have to mean less flavor. Recipes like our Peanut Butter Protein Overnight Oats and Avocado & Kale Omelet are deliciously simple and full of flavor—which makes it easy to trim your sodium intake.
Chocolate-Banana Protein Smoothie
Red lentils give this smoothie a plant-based protein boost. To make this smoothie vegan, use an unsweetened coconut beverage or almond milk in place of dairy milk.
Peanut Butter Protein Overnight Oats
Powdered peanut butter is a handy pantry staple that makes a great vegan protein booster for oatmeal and smoothies. Double or triple this recipe to meal-prep breakfasts for the week or to have breakfast ready for the entire family.
Avocado & Kale Omelet
Make this kale and avocado omelet for a satiating, high-protein breakfast. Fiber-rich kale will keep hunger at bay for longer in this healthy omelet recipe.
Southwestern Waffle
This open-faced egg sandwich has a bit of southwestern flair with avocado and fresh salsa. And while you'd normally expect it served on toast or an English muffin, we've switched things up by serving it on a whole-grain waffle.
Overnight Quinoa Pudding
This quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir rather than milk for a probiotic boost and instead of refined sugar, this pudding relies on maple syrup for its sweetness. Prep time is minimal—just leave the mixture in the refrigerator overnight to firm up.
Cherry Smoothie
The combination of oat milk, vanilla extract and sweet cherries makes this recipe taste like a cherry pie smoothie. Adding a bit of brown sugar boosts that nostalgia even more.
Peanut Butter-Chocolate Chip Overnight Oats with Banana
It takes just a few minutes to prepare these overnight oats and you will be all set with four packable healthy breakfasts to enjoy throughout the week. Use whatever milk you have on hand for this easy meal-prep breakfast recipe.
Yogurt with Blueberries & Honey
A simple combination of Greek yogurt and blueberries gets an extra touch of sweetness from golden honey. It's the perfect balance of protein and fiber to keep you energized.
Coconut Blueberry Smoothie
Give your blueberry smoothie a tropical update with the rich flavors of coconut milk and coconut cream. Freshly squeezed orange juice lends bright flavor to this healthy smoothie recipe, but if you're short on time, bottled will work just fine.
Muesli with Raspberries
Unlike granola, muesli isn't baked with sweeteners or oil. Make your own or find your favorite brand in most supermarkets—we like Bob's Red Mill.
Everything Bagel Avocado Toast
Get all the flavor of an everything bagel married with the creaminess of avocado toast in one healthy breakfast. Just toast, top, sprinkle and go for this quick morning meal when you need to get out the door fast. Want to take it up a notch? Top with a poached or fried egg.
Creamy Scrambled Eggs with Chives
The secret to getting these scrambled eggs creamy is whisking plain kefir into the uncooked eggs. Using the French method for soft curds, the beaten eggs are cooked slowly. For the best results, use a nonstick pan.
Mascarpone & Berries Toast
Creamy mascarpone is delightful when topped with mixed berries and mint for this bright-tasting, easy and healthy breakfast toast. Top with a drizzle of honey for a touch of sweetness if desired.
Fruit & Granola Pops
Adding granola to this fruit pop recipe upgrades it from frozen treat to healthy grab-and-go breakfast. Kefir brings probiotic power, and honey and fruit add a touch of sweetness.
Apple & Peanut Butter Toast
A pinch of ground cardamom punches up the flavor in this classic combo of apples and peanut butter on toast.
Cocoa-Chia Pudding with Raspberries
Have chocolate for breakfast with this unbelievably healthy chia pudding recipe. The deep chocolaty flavor pairs perfectly with juicy raspberries for a fun switch-up from oatmeal for your morning routine.
Mocha Overnight Oats
Give your oatmeal an energy kick with this coffee-drink-flavored overnight oats recipe. Chocolate, walnuts, maple syrup and cacao nibs lend this healthy breakfast a luxurious flavor.
Cinnamon Roll Overnight Oats
It takes just minutes to assemble this healthy no-cook breakfast and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats—inspired by classic cinnamon bun flavors—with fresh or frozen fruit and your favorite nuts and seeds.
Peanut Butter-Banana English Muffin
Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.
Pumpkin Cheesecake Overnight Oats
With pumpkin, ricotta and a little maple, this easy overnight oats recipe tastes like dessert. Plus, it's perfect for a quick, on-the-go healthy breakfast.
Berry Chia Pudding
Chia seeds are a good source of healthy omega-3 fatty acids, plus they have fiber, iron and calcium. Here they're mixed with a fruity base and refrigerated until the chia seeds expand to form a thick, creamy texture similar to tapioca. Pudding for breakfast? We're in.
Egg Sandwiches with Rosemary, Tomato & Feta
This veggie-packed breakfast sandwich delivers a healthy serving of protein plus fresh vegetables on low-carbohydrate sandwich bread.
Tropical Overnight Oats
Loaded with coconut, pineapple and mango, this easy overnight oats recipe will transport you to the tropics. Meal-prep a big batch for ready-to-eat breakfasts throughout the week.
Peanut Butter-Banana Cinnamon Toast
This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.
Berry-Almond Smoothie Bowl
A little frozen banana creates a creamy texture for this satisfying smoothie bowl.
Cheesy Chaffle Sandwiches with Avocado & Bacon
You don't have to be on a low-carb or Keto diet to jump on the "chaffle" trend. Chaffles are flourless waffles made from eggs and cheese. They may be gimmicky, but they're also delicious. For our chaffle sandwiches, we've added some crumbled bacon to the batter and used the chaffles to make sandwiches, filled with avocado and tomato. Enjoy a sandwich as a low-carb breakfast that also happens to be gluten-free.
Apple Cinnamon Chia Pudding
Switch up your morning oatmeal routine with this oh-so-easy chia pudding recipe. It's made just like overnight oats. Combine chia and your milk of choice, let soak overnight, then top with the classic flavor combo of apples and cinnamon, with pecans for added crunch.
Tuna & Avocado Sweet Potato Toast
Skip the bread and eat more vegetables! This healthy sweet potato toast recipe has a bit of Asian inspiration with pickled ginger, nori and sesame seeds. Enjoy with a cup of matcha green tea.
Read the original article on Eating Well.