10 Low-Sodium Breakfasts Under 400 Calories

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

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

Start by tracking your sodium intake with an app like MyFitnessPal. Then start your day with these delicious breakfast recipes that have 340 milligrams or less of sodium per serving.

1. Black Egg-White Quiches with Sweet Potato Crust

Nutrition (per serving): Calories: 168; Total fat: 7 grams; Saturated fat: 2 grams; Monounsaturated fat: 3 grams; Polyunsaturated fat: 1 gram; Cholesterol: 108 mg; Sodium: 335 mg; Carbohydrates: 13 grams; Dietary fiber: 3 grams; Sugar: 4 grams; Protein: 14 grams

2. Creamy Almond Butter and Banana Smoothie

Nutrition (per serving): Calories: 389; Total fat: 15 grams; Saturated fat: 2 grams; Monounsaturated fat: 7 grams; Polyunsaturated fat: 5 grams; Cholesterol: 3 mg; Sodium: 191 mg; Carbohydrates: 46 grams; Dietary fiber: 7 grams; Sugar: 25 grams; protein: 20 grams

3. Egg White Quinoa Bowl with Vegetables 

Nutrition (per serving): Calories: 338; Total fat: 15 grams; Saturated fat: 3 grams; Monounsaturated fat: 9 grams; Polyunsaturated fat: 3 grams; Cholesterol: 54 mg; Sodium: 158mg; Carbohydrates: 35 grams; Dietary fiber: 4 grams; Sugar: 4 grams; Protein: 15 grams

4. Raspberry Smoothie Bowl with Pears and Pistachios 

Nutrition (per serving): Calories: 400; Total fat: 7 grams; Saturated fat: 1 gram; Monounsaturated fat: 1 gram; Polyunsaturated fat: 3 grams; Cholesterol: 15 mg; Sodium: 133 mg; Carbohydrates: 53 grams; Dietary fiber: 13 grams; Sugar: 28 grams; Protein: 36 grams

5. Sheet Pan French Toast with Mixed Berry Sauce 

Nutrition (per serving): Calories: 240; Total fat: 5 grams; Saturated fat: 2 grams; Monounsaturated fat: 2 grams; Polyunsaturated fat: 1 gram; Cholesterol: 207 mg; Sodium: 340 mg; Carbohydrates: 32 grams; Dietary fiber: 5 grams; Sugar: 12 grams; Protein: 16 grams

6. Carrot Cake Energy Bars 

Nutrition (per serving): Calories: 239; Total fat: 14 grams; Saturated fat: 5 grams; Monounsaturated fat: 3 grams; Polyunsaturated fat: 5 grams; Cholesterol: 0 mg; Sodium: 88 mg; Carbohydrates: 26 grams; Dietary fiber: 5 grams; Sugar: 14 grams; Protein: 5 grams

7. Coconut Pancakes with Mango Purée

Nutrition (per serving): Calories: 246; Total Fat: 10 grams; Saturated fat: 8 grams Monounsaturated fat: 1 gram; Polyunsaturated fat: 0 grams; Cholesterol: 0 mg; Sodium: 189 mg; Carbohydrates: 30 grams; Dietary fiber: 7 grams; Sugar: 18 grams; Protein: 9 grams

8. Raspberry Chia Pudding with Almond Milk and Flax Crisps

Nutrition (per serving): Calories: 326; Total fat: 16 grams; Saturated fat: 2 grams; Monounsaturated fat: 2 grams; Polyunsaturated fat: 8 grams; Cholesterol: 7 mg; Sodium: 59 mg; Carbohydrates: 38 grams; Dietary fiber: 18 grams; Sugar: 15 grams; Protein: 12 grams

9. huevos rancheros nests

Nutrition (per serving): Calories: 324; Total fat: 14 grams; Saturated fat: 4 grams; Monounsaturated fat: 6 grams; Polyunsaturated fat: 2 grams; Cholesterol: 194 mg; Sodium: 296 mg; Carbohydrates: 34 grams; Dietary fiber: 8 grams; Sugar: 4 grams; Protein: 16 grams

10. Golden Overnight Oats with Blueberries 

Nutrition (per serving): Calories: 252; Total fat: 5 grams; Saturated fat: 1 gram; Monounsaturated fat: 1 gram; Polyunsaturated fat: 2 grams; Cholesterol: 0 mg; Sodium: 44 mg; Carbohydrates: 41 grams; Dietary fiber: 6 grams; Sugar: 9 grams; Protein: 10 grams

Originally published January 18, 2021; Updated January 2026

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

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