25+ Easy & Healthy Low Sodium Breakfast Recipes to Enjoy

When it comes to breakfast, finding flavorful and nutritious options that are also low in sodium can be a challenge.

High-sodium breakfasts, often laden with processed ingredients, can take a toll on your health, especially if you’re managing conditions like hypertension or heart disease.

That’s why this collection of 25+ low sodium breakfast recipes is here to inspire you with tasty, heart-healthy options that don’t compromise on flavor.

From savory dishes like sweet potato hash and veggie-packed wraps to sweet treats like banana nut oatmeal and berry parfaits, these recipes are packed with wholesome ingredients and natural flavors.

Whether you’re looking for quick make-ahead meals, hearty breakfasts for leisurely weekends, or simple on-the-go ideas, this guide has something for everyone.

Let’s explore how you can transform your mornings with delicious and satisfying low-sodium breakfasts.

25+ Easy & Healthy Low Sodium Breakfast Recipes to Enjoy

Eating low-sodium doesn’t mean sacrificing variety or taste, especially when it comes to the most important meal of the day.

These 25+ low sodium breakfast recipes prove that you can enjoy everything from savory scrambles to sweet oatmeal while staying mindful of your health.

By focusing on fresh, whole ingredients and getting creative with herbs and spices, you can craft meals that are both nourishing and flavorful.

Start your mornings off right with these easy-to-make, low-sodium breakfast ideas.

Not only will you feel great about your food choices, but you’ll also be fueling your body with the nutrients it needs for a productive day ahead.

Whether you’re cooking for yourself, your family, or guests, these recipes are sure to become breakfast staples in your home.

Low Sodium Avocado Toast with Egg

Avocado toast with a perfectly cooked egg is a classic breakfast choice, offering a delicious balance of healthy fats and protein while keeping sodium levels in check. This recipe swaps out salt for flavorful herbs and spices to provide a satisfying and heart-healthy start to your day.

• Ingredients:
  • 1 ripe avocado
  • 1 whole wheat or multigrain bread slice
  • 1 large egg
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon smoked paprika
  • 1 teaspoon olive oil
  • Fresh cilantro or parsley for garnish (optional)
• Instructions:
  1. Toast the bread slice in a toaster or on a grill pan until golden brown.
  2. While the bread is toasting, heat the olive oil in a skillet over medium heat. Crack the egg into the skillet and cook to your desired doneness (fried or scrambled).
  3. Meanwhile, slice the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash with a fork and season with garlic powder, black pepper, and smoked paprika.
  4. Spread the mashed avocado on the toasted bread.
  5. Place the cooked egg on top of the avocado toast and garnish with fresh herbs, if desired.

This low sodium avocado toast with egg provides a nutrient-rich, satisfying breakfast that’s full of fiber, healthy fats, and protein. By omitting added salt and using herbs and spices for flavor, it not only caters to a low-sodium diet but also offers a delicious start to your morning. Whether you’re enjoying it as a quick weekday breakfast or a leisurely weekend treat, it’s both simple and delicious.

Low Sodium Greek Yogurt Parfait

A Greek yogurt parfait is a fantastic breakfast option for those looking to keep their sodium intake low. By layering creamy Greek yogurt with fresh fruit and homemade granola, this dish delivers protein, fiber, and antioxidants without any added salt. It’s customizable and perfect for meal prep.

• Ingredients:
  • 1 cup plain low-fat Greek yogurt
  • 1/2 cup mixed fresh berries (blueberries, strawberries, raspberries)
  • 1/4 cup homemade granola (no added salt)
  • 1 tablespoon chia seeds (optional)
  • 1 teaspoon honey or maple syrup (optional)
• Instructions:
  1. Start by layering 1/4 cup of Greek yogurt into the bottom of a glass or bowl.
  2. Add a layer of fresh berries, followed by another 1/4 cup of yogurt.
  3. Sprinkle chia seeds over the yogurt, then add a layer of granola.
  4. Repeat the layers until you run out of ingredients, finishing with a topping of berries and granola.
  5. Drizzle a small amount of honey or maple syrup on top for a touch of sweetness if desired.

This low-sodium Greek yogurt parfait is a perfect breakfast option for busy mornings or a leisurely brunch. It’s easy to prepare and can be enjoyed immediately or stored in the fridge for a quick breakfast throughout the week. The combination of creamy yogurt, fresh fruit, and crunchy granola is both satisfying and nutrient-dense, making it a great way to start your day without worrying about high sodium intake. By using unsweetened yogurt and low-sodium granola, you keep the focus on natural, wholesome flavors.

Low Sodium Oatmeal with Almond Butter and Banana

This warm and hearty oatmeal combines the rich flavors of almond butter and banana with the wholesome goodness of oats, making it an excellent low-sodium breakfast choice. Packed with fiber and healthy fats, this dish will keep you full for hours while supporting heart health.

• Ingredients:
  • 1/2 cup rolled oats
  • 1 cup unsweetened almond milk (or low-sodium milk of choice)
  • 1 tablespoon almond butter
  • 1 ripe banana, sliced
  • 1/4 teaspoon cinnamon
  • 1 teaspoon honey (optional)
• Instructions:
  1. In a medium saucepan, combine the rolled oats and almond milk. Bring to a simmer over medium heat and cook for about 5-7 minutes, stirring occasionally, until the oats are tender and have absorbed most of the liquid.
  2. Once the oatmeal is cooked, remove from heat and stir in the almond butter and cinnamon.
  3. Transfer the oatmeal to a bowl, then top with sliced banana and a drizzle of honey if desired.

This low-sodium oatmeal with almond butter and banana is an incredibly satisfying and heart-healthy breakfast that requires minimal effort. The creamy almond butter adds richness while the banana provides natural sweetness, making it a perfect balance of flavors. Plus, it’s packed with fiber and healthy fats, which help keep you energized throughout the morning. This recipe is versatile and can be made with any type of milk, and you can even switch up the fruit or nut butter to suit your preferences. A comforting and nourishing breakfast that doesn’t compromise on taste!

Low Sodium Spinach and Mushroom Egg Muffins

These spinach and mushroom egg muffins are an easy, grab-and-go breakfast option that’s perfect for meal prep. By combining fresh vegetables, eggs, and flavorful herbs, this low-sodium recipe offers a protein-packed way to fuel your morning. They’re versatile and can be customized with your favorite veggies or seasonings.

• Ingredients:
  • 6 large eggs
  • 1/2 cup fresh spinach, chopped
  • 1/2 cup mushrooms, diced
  • 1/4 cup unsalted shredded cheese (optional)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon dried oregano
  • Non-stick cooking spray
• Instructions:
  1. Preheat your oven to 375°F (190°C) and spray a muffin tin with non-stick cooking spray.
  2. In a mixing bowl, whisk the eggs with garlic powder, black pepper, and dried oregano.
  3. Divide the chopped spinach and mushrooms evenly among the muffin cups.
  4. Pour the egg mixture into each muffin cup, filling about three-quarters full. If using cheese, sprinkle a small amount on top.
  5. Bake for 18-20 minutes or until the eggs are fully set.
  6. Allow to cool for a few minutes before removing the egg muffins from the tin.

These low-sodium spinach and mushroom egg muffins are a healthy, protein-rich breakfast that can be prepared ahead of time for a quick and nutritious meal. They’re perfect for busy mornings or as a light snack throughout the day. With endless customization options, you can easily adapt this recipe to include your favorite vegetables or seasonings while maintaining a low-sodium profile.

Low Sodium Sweet Potato Breakfast Hash

Sweet potato breakfast hash is a hearty and nutrient-dense dish that’s packed with vitamins, fiber, and natural flavors. This low-sodium version uses aromatic spices and fresh herbs to create a satisfying meal without the need for added salt. It’s an ideal weekend breakfast or brunch option.

• Ingredients:
  • 1 medium sweet potato, peeled and diced
  • 1/2 cup bell peppers, diced
  • 1/4 cup onion, diced
  • 2 large eggs
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • Fresh parsley for garnish
• Instructions:
  1. Heat olive oil in a large skillet over medium heat. Add the diced sweet potato and cook for 5-7 minutes, stirring occasionally, until slightly softened.
  2. Add the diced bell peppers, onion, smoked paprika, cumin, and black pepper to the skillet. Continue to cook for another 5 minutes, or until the sweet potato is fully tender.
  3. Create two small wells in the hash mixture and crack an egg into each. Cover the skillet and cook for 3-4 minutes, or until the eggs are cooked to your desired doneness.
  4. Garnish with fresh parsley and serve immediately.

This low-sodium sweet potato breakfast hash is a wholesome and delicious meal that’s bursting with natural flavors. The sweet potatoes provide a hint of sweetness, while the spices and eggs add depth and richness to the dish. It’s a versatile recipe that can be enjoyed on its own or paired with a slice of whole-grain toast for an even heartier breakfast.

Low Sodium Banana Oat Pancakes

Banana oat pancakes are a wholesome, naturally sweet breakfast option that’s free from added salt. This recipe uses simple, whole-food ingredients to create fluffy, nutrient-packed pancakes that are both delicious and filling. They’re perfect for weekend mornings or as a meal-prep breakfast to reheat during the week.

• Ingredients:
  • 1 cup rolled oats
  • 1 ripe banana
  • 1/2 cup unsweetened almond milk (or low-sodium milk of choice)
  • 1 large egg
  • 1 teaspoon baking powder (low-sodium version if available)
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • Non-stick cooking spray
  • Fresh fruit or maple syrup for serving (optional)
• Instructions:
  1. In a blender, combine the rolled oats, banana, almond milk, egg, baking powder, vanilla extract, and cinnamon. Blend until smooth.
  2. Heat a non-stick skillet or griddle over medium heat and lightly coat with non-stick cooking spray.
  3. Pour small amounts of batter onto the skillet to form pancakes. Cook for 2-3 minutes on each side, or until bubbles form and the edges are set.
  4. Serve warm with fresh fruit or a drizzle of maple syrup, if desired.

These low-sodium banana oat pancakes are a delightful way to start your day with a nutritious and satisfying meal. The natural sweetness of the banana eliminates the need for added sugar or salt, while the oats provide a hearty texture and plenty of fiber. Easy to prepare and family-friendly, this recipe is a great addition to any breakfast repertoire.

Low Sodium Veggie Scramble with Tofu

This veggie scramble with tofu is a plant-based breakfast option that’s both filling and low in sodium. Packed with vegetables and protein from tofu, it’s a great alternative to traditional scrambled eggs, offering a savory and satisfying dish. It’s perfect for those who are looking for a healthy and flavorful way to start the day without the added salt.

• Ingredients:
  • 1/2 block firm tofu, crumbled
  • 1/4 cup bell peppers, diced
  • 1/4 cup onion, diced
  • 1/4 cup spinach, chopped
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • Fresh herbs for garnish (optional)
• Instructions:
  1. Heat olive oil in a skillet over medium heat. Add the diced onions and bell peppers and sauté for 3-4 minutes, until softened.
  2. Add the crumbled tofu to the skillet, along with turmeric, black pepper, and garlic powder. Cook, stirring occasionally, for about 5-7 minutes until the tofu is heated through and slightly browned.
  3. Stir in the spinach and cook for an additional 2-3 minutes until wilted.
  4. Garnish with fresh herbs of your choice and serve immediately.

This low-sodium veggie scramble with tofu is a nutritious and flavorful breakfast option that’s perfect for those following a low-sodium or plant-based diet. The tofu takes on the flavors of the spices and vegetables, creating a satisfying meal without the need for added salt. It’s a versatile dish that can be customized with different vegetables or spices, making it easy to keep things fresh and exciting each morning.

Low Sodium Chia Pudding with Coconut and Mango

Chia pudding is a nutritious and customizable breakfast that’s rich in fiber and healthy fats. This low-sodium version combines chia seeds, unsweetened coconut milk, and fresh mango for a tropical twist. With a creamy texture and natural sweetness from the fruit, this dish is both delicious and heart-healthy.

• Ingredients:
  • 3 tablespoons chia seeds
  • 1 cup unsweetened coconut milk (or any low-sodium milk of choice)
  • 1/2 teaspoon vanilla extract
  • 1/2 mango, diced
  • 1 teaspoon unsweetened shredded coconut (optional)
  • 1 teaspoon honey or maple syrup (optional)
• Instructions:
  1. In a bowl, combine chia seeds, coconut milk, and vanilla extract. Stir well to ensure the seeds are evenly distributed.
  2. Cover the bowl and refrigerate for at least 4 hours or overnight, allowing the chia seeds to absorb the liquid and thicken.
  3. Before serving, top the chia pudding with diced mango and a sprinkle of shredded coconut. Add a drizzle of honey or maple syrup if a sweeter taste is desired.

This low-sodium chia pudding with coconut and mango is an incredibly refreshing and healthy breakfast that can be prepared ahead of time for convenience. The chia seeds provide a rich source of omega-3s and fiber, while the coconut milk and mango add a tropical flair. This dish is not only low in sodium but also packed with nutrients, making it an ideal choice for a balanced start to your day.

Low Sodium Zucchini and Tomato Frittata

This low-sodium zucchini and tomato frittata is a simple yet flavorful breakfast option that’s full of vegetables and protein. The eggs provide a rich, satisfying base, while the zucchini and tomatoes add freshness and color to the dish. With the help of herbs and spices, you can enjoy a savory breakfast without the need for salt.

• Ingredients:
  • 4 large eggs
  • 1/2 zucchini, thinly sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup onion, diced
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon garlic powder
  • 1 tablespoon olive oil
  • Fresh basil for garnish
• Instructions:
  1. Preheat your oven to 350°F (175°C).
  2. Heat olive oil in an oven-safe skillet over medium heat. Add the diced onion and zucchini and sauté for 5-7 minutes, until softened.
  3. Add the cherry tomatoes to the skillet and cook for another 2 minutes, just until they begin to soften.
  4. In a bowl, whisk the eggs with black pepper, oregano, and garlic powder. Pour the egg mixture into the skillet over the vegetables.
  5. Let the eggs cook for about 2-3 minutes on the stove, then transfer the skillet to the oven to bake for 10-12 minutes, or until the eggs are fully set.
  6. Garnish with fresh basil and serve immediately.

This low-sodium zucchini and tomato frittata is an easy, nutrient-packed breakfast that’s both flavorful and satisfying. The eggs and vegetables create a balanced dish that’s rich in protein and fiber, while the herbs add a savory depth of flavor. This recipe is perfect for a low-sodium diet and can be made ahead for a quick and nutritious breakfast throughout the week. Whether enjoyed warm or at room temperature, it’s a versatile option that’s sure to please.

Low Sodium Avocado Toast with Tomato

This simple yet satisfying avocado toast with tomato is a low-sodium breakfast that’s bursting with flavor and healthy fats. The creamy avocado pairs perfectly with the freshness of tomato and a light drizzle of olive oil. It’s a quick breakfast that’s easy to prepare and perfect for those looking for a nutritious, heart-healthy meal without added salt.

• Ingredients:
  • 1 slice whole-grain bread, toasted
  • 1/2 ripe avocado, mashed
  • 1/2 medium tomato, sliced
  • 1 tablespoon extra virgin olive oil
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes (optional)
  • Fresh basil for garnish
• Instructions:
  1. Toast the slice of whole-grain bread to your desired crispness.
  2. In a small bowl, mash the ripe avocado with a fork until smooth.
  3. Spread the mashed avocado evenly over the toasted bread.
  4. Top with fresh tomato slices and drizzle with olive oil.
  5. Sprinkle with black pepper and optional red pepper flakes for added flavor.
  6. Garnish with fresh basil and serve immediately.

This low-sodium avocado toast with tomato is a quick and delicious breakfast that’s rich in healthy fats, fiber, and antioxidants. The creamy avocado provides a satisfying base, while the tomatoes add a refreshing burst of flavor. With just a few simple ingredients, this dish is perfect for busy mornings or as a light lunch. It’s a versatile meal that can be customized with various toppings, making it a delightful and nutritious addition to your breakfast routine.

Low Sodium Apple Cinnamon Overnight Oats

Apple cinnamon overnight oats are an easy and healthy breakfast that you can prepare the night before for a quick and satisfying meal. The combination of oats, apple, and cinnamon creates a warm, comforting flavor profile without any added sodium. This recipe is perfect for meal prepping and is an excellent way to start your day with fiber and natural sweetness.

• Ingredients:
  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk (or low-sodium milk of choice)
  • 1/4 cup chopped apple
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon chia seeds (optional)
  • 1/4 teaspoon nutmeg (optional)
• Instructions:
  1. In a jar or bowl, combine the rolled oats, almond milk, chopped apple, cinnamon, vanilla extract, and chia seeds (if using).
  2. Stir well to combine, ensuring the oats are fully submerged in the liquid.
  3. Cover and refrigerate overnight (or for at least 4 hours) to allow the oats to soak and absorb the flavors.
  4. In the morning, stir the oats and add more milk if needed to reach your desired consistency.
  5. Top with additional chopped apples, a sprinkle of cinnamon, or nuts for extra crunch, if desired.

This low-sodium apple cinnamon overnight oats recipe is a wonderful make-ahead breakfast that’s both filling and nutritious. The oats provide a great source of fiber, while the apple and cinnamon offer natural sweetness and a cozy flavor. By preparing it the night before, you’ll have a healthy breakfast ready to go, making it an ideal option for busy mornings or when you need a quick meal to take on the go.

Low Sodium Greek Yogurt Parfait with Berries and Almonds

This low-sodium Greek yogurt parfait with berries and almonds is a delightful and refreshing breakfast option that’s high in protein and antioxidants. The creaminess of Greek yogurt pairs wonderfully with the burst of fresh berries and the crunch of almonds. It’s a nutritious, heart-healthy way to start your day without the need for added salt or sugar.

• Ingredients:
  • 1 cup plain, non-fat Greek yogurt
  • 1/4 cup mixed berries (blueberries, raspberries, strawberries)
  • 1 tablespoon sliced almonds
  • 1 teaspoon honey (optional)
  • 1/4 teaspoon vanilla extract (optional)
• Instructions:
  1. In a bowl or parfait glass, layer 1/2 cup of Greek yogurt as the base.
  2. Add a layer of mixed berries on top of the yogurt.
  3. Repeat with another layer of yogurt and berries.
  4. Sprinkle the sliced almonds on top and drizzle with honey and vanilla extract if desired.
  5. Serve immediately or refrigerate for a few hours for a chilled, refreshing treat.

This low-sodium Greek yogurt parfait is a delicious and healthy breakfast that offers a balanced combination of protein, healthy fats, and fiber. The Greek yogurt is rich in probiotics, while the berries provide essential vitamins and antioxidants. The almonds add a satisfying crunch, and the optional honey gives the parfait a natural sweetness. This simple recipe is a great way to fuel your morning while keeping sodium intake low and enjoying a tasty, wholesome meal.

Low Sodium Sweet Potato Hash

This low-sodium sweet potato hash is a hearty and flavorful breakfast that’s both filling and packed with nutrients. The natural sweetness of the sweet potatoes pairs wonderfully with savory spices, and it’s made even more satisfying with the addition of bell peppers and onions. This recipe is easy to prepare, making it an ideal choice for a wholesome, sodium-conscious breakfast.

• Ingredients:
  • 1 medium sweet potato, peeled and diced
  • 1/2 red bell pepper, diced
  • 1/4 onion, diced
  • 1 tablespoon olive oil
  • 1/2 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • Fresh parsley for garnish (optional)
• Instructions:
  1. Heat olive oil in a large skillet over medium heat. Add the diced sweet potatoes and cook, stirring occasionally, for about 10-12 minutes until they begin to soften.
  2. Add the diced bell pepper and onion to the skillet and continue to cook for another 5-7 minutes until the vegetables are tender and slightly browned.
  3. Sprinkle paprika, black pepper, cumin, and garlic powder over the vegetables and stir well to coat evenly.
  4. Cook for an additional 3-4 minutes to allow the flavors to meld together.
  5. Garnish with fresh parsley and serve warm.

This low-sodium sweet potato hash is a flavorful and nutritious breakfast that’s perfect for anyone looking to reduce sodium intake while enjoying a satisfying meal. The combination of sweet potatoes, bell peppers, and spices makes for a deliciously hearty dish that’s full of fiber and vitamins. This recipe is versatile enough to add other vegetables or a protein source, making it a well-rounded meal to start your day.

Low Sodium Banana Nut Oatmeal

This banana nut oatmeal is a comforting and nutritious breakfast that combines whole grains with the natural sweetness of banana and the crunch of walnuts. It’s low in sodium and provides a great balance of fiber, protein, and healthy fats. Perfect for a warm, filling start to your day, this oatmeal is sure to keep you satisfied until your next meal.

• Ingredients:
  • 1/2 cup rolled oats
  • 1 cup unsweetened almond milk (or low-sodium milk of choice)
  • 1 ripe banana, sliced
  • 1 tablespoon chopped walnuts
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon maple syrup (optional)
  • 1/4 teaspoon vanilla extract (optional)
• Instructions:
  1. In a saucepan, bring the almond milk to a boil over medium heat. Once boiling, reduce the heat to a simmer and add the rolled oats.
  2. Cook the oats, stirring occasionally, for about 5-7 minutes until the oats are soft and the mixture has thickened.
  3. Stir in the sliced banana and cook for an additional 1-2 minutes to allow the banana to soften and infuse the oatmeal with flavor.
  4. Remove from heat and stir in the cinnamon, walnuts, maple syrup, and vanilla extract, if using.
  5. Serve warm and enjoy!

This low-sodium banana nut oatmeal is a wholesome and heart-healthy breakfast option. The oats provide a great source of fiber, while the banana adds natural sweetness and potassium. Walnuts contribute healthy fats and a satisfying crunch, making this a balanced meal to kick-start your day. This recipe is versatile—feel free to add other fruits or nuts to make it your own while keeping sodium intake low.

Low Sodium Veggie and Hummus Breakfast Wrap

This low-sodium veggie and hummus breakfast wrap is a quick, healthy, and flavorful option for those looking to start their day with a nutritious meal that’s both satisfying and easy to make. Packed with fresh vegetables and a creamy hummus spread, it’s a filling and heart-healthy way to fuel your morning without adding unnecessary sodium.

• Ingredients:
  • 1 whole wheat tortilla
  • 2 tablespoons plain hummus (low-sodium)
  • 1/4 cup shredded carrots
  • 1/4 cup cucumber, thinly sliced
  • 1/4 cup bell pepper, thinly sliced
  • 1/4 cup spinach leaves
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika (optional)
• Instructions:
  1. Lay the whole wheat tortilla flat on a clean surface.
  2. Spread the hummus evenly over the entire surface of the tortilla.
  3. Layer the shredded carrots, cucumber slices, bell pepper slices, and spinach leaves over the hummus.
  4. Sprinkle black pepper and paprika (if using) over the vegetables.
  5. Roll the tortilla tightly, folding in the edges as you go to make a wrap.
  6. Slice the wrap in half and serve immediately.

This low-sodium veggie and hummus breakfast wrap is a perfect option for those in need of a quick and nutritious breakfast. The hummus provides healthy fats and protein, while the fresh vegetables add crunch, vitamins, and fiber. With minimal ingredients and preparation, this wrap can be customized with different veggies or herbs to suit your preferences, all while keeping your sodium intake in check. It’s an easy, portable breakfast that you can take with you on the go!

Note: More recipes are coming soon!