Reducing sodium intake is essential for maintaining heart health and controlling blood pressure.
Starting your day with a low sodium breakfast is a simple, delicious way to support overall wellness.
These 15 low sodium breakfast recipes focus on fresh, whole ingredients like fruits, vegetables, whole grains, and plant-based proteins.
From hearty oatmeal and veggie scrambles to fiber-packed smoothies and savory avocado toast, each recipe provides flavor without excess salt.
Enjoy mornings that are satisfying, heart-healthy, and full of vibrant, natural tastes with these nourishing breakfast ideas.
15 Nutritious Low Sodium Breakfast Recipes for Heart Health
Eating a low sodium breakfast doesn’t mean sacrificing flavor or variety.
These 15 low sodium breakfast recipes offer wholesome, delicious options to start your day on a healthy note.
From sweet fruit-based dishes to savory egg alternatives and whole grain meals, each recipe helps manage sodium intake while keeping you energized.
By choosing fresh, minimally processed ingredients, you can enjoy satisfying breakfasts that support heart health.
Make mornings flavorful, nutritious, and low in sodium to create a foundation for wellness throughout your day.
Avocado and Tomato Whole Grain Toast
Creamy avocado and fresh tomato slices on whole grain toast make a flavorful, low sodium breakfast.
Rich in fiber and heart-healthy fats, this meal keeps you full while supporting cardiovascular health.
Ingredients:
- 2 slices whole grain bread, toasted
- ½ avocado, mashed
- 1 small tomato, sliced
- 1 tsp lemon juice
- Black pepper, to taste
- Optional: fresh basil or microgreens
Instructions:
- Spread mashed avocado evenly over toasted bread.
- Drizzle lemon juice and season with black pepper.
- Top with tomato slices and optional basil or microgreens.
- Serve immediately as a quick, nutritious breakfast.
Avocado and tomato toast is creamy, refreshing, and fiber-rich.
It’s a simple, satisfying breakfast that supports heart health without added sodium.
Overnight Oats with Berries and Almonds
Overnight oats soaked in almond milk with fresh berries and almonds are a naturally low sodium breakfast.
This dish is creamy, filling, and high in fiber and antioxidants for a nourishing morning meal.
Ingredients:
- ½ cup rolled oats
- 1 cup unsweetened almond milk
- ½ cup mixed berries
- 1 tbsp chopped almonds
- 1 tsp chia seeds
- 1 tsp maple syrup (optional)
Instructions:
- Combine oats, almond milk, berries, almonds, chia seeds, and sweetener in a jar.
- Stir well, cover, and refrigerate overnight.
- In the morning, stir again and serve chilled.
- Enjoy as a quick and satisfying breakfast.
Overnight oats with berries and almonds are creamy, nutritious, and naturally low in sodium.
They keep you full and energized while supporting heart health.
Spinach and Mushroom Egg White Scramble
A savory scramble of egg whites, sautéed spinach, and mushrooms makes a protein-rich, low sodium breakfast.
It’s packed with fiber, vitamins, and minerals, providing sustained energy for your morning.
Ingredients:
- 4 egg whites
- 1 cup fresh spinach, chopped
- ½ cup mushrooms, sliced
- 1 tsp olive oil
- Black pepper, to taste
- Optional: fresh herbs for garnish
Instructions:
- Heat olive oil in a skillet over medium heat.
- Sauté mushrooms until tender, then add spinach and cook until wilted.
- Add egg whites, season with black pepper, and stir until cooked through.
- Garnish with fresh herbs and serve immediately.
Spinach and mushroom scramble is light, savory, and nutrient-dense.
It’s a satisfying, low sodium breakfast that supports heart health and energy.
Banana and Oat Smoothie
A creamy smoothie made with banana, oats, and almond milk is naturally low in sodium.
This fiber-rich drink is quick to prepare and provides long-lasting energy for the morning.
Ingredients:
- 1 banana
- ½ cup rolled oats
- 1 cup unsweetened almond milk
- 1 tsp ground flaxseeds
- ½ tsp cinnamon
- Ice cubes as needed
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth and creamy.
- Add ice cubes if desired for a chilled smoothie.
- Pour into a glass and serve immediately.
Banana and oat smoothie is creamy, sweet, and heart-healthy.
It’s a convenient, low sodium breakfast that supports digestion and sustained energy.
Sweet Potato and Kale Breakfast Bowl
Roasted sweet potatoes paired with sautéed kale create a savory, low sodium breakfast bowl.
This nutrient-dense dish is high in fiber, vitamins, and minerals to keep you satisfied all morning.
Ingredients:
- 1 medium sweet potato, diced
- 1 cup chopped kale
- 1 tsp olive oil
- Black pepper, to taste
- Optional: avocado slices for topping
Instructions:
- Preheat oven to 400°F (200°C) and toss sweet potatoes with olive oil and black pepper.
- Roast for 20–25 minutes until tender.
- Sauté kale for 2–3 minutes until wilted.
- Combine roasted sweet potatoes and kale in a bowl.
- Top with avocado slices if desired and serve warm.
Sweet potato and kale breakfast bowl is hearty, flavorful, and fiber-rich.
It’s a satisfying, low sodium breakfast that promotes heart health and sustained energy
Blueberry and Oat Breakfast Muffins
These muffins combine whole grain oats, fresh blueberries, and mashed banana for a naturally low sodium breakfast.
They are moist, slightly sweet, and packed with fiber and antioxidants to start your day right.
Ingredients:
- 1 cup whole wheat flour
- ½ cup rolled oats
- 1 tsp baking powder
- ½ tsp cinnamon
- 1 ripe banana, mashed
- ½ cup almond milk
- ½ cup fresh blueberries
- 1 tsp vanilla extract
Instructions:
- Preheat oven to 350°F (175°C) and line a muffin tin with paper cups.
- In a bowl, mix flour, oats, baking powder, and cinnamon.
- In another bowl, combine mashed banana, almond milk, and vanilla.
- Stir wet ingredients into dry until just combined, then fold in blueberries.
- Divide batter evenly into muffin cups and bake 20–25 minutes until golden.
Blueberry oat muffins are sweet, tender, and heart-healthy.
They make a convenient, low sodium breakfast that is rich in fiber and flavor.
Chia Seed Pudding with Mango
Chia seeds soaked overnight create a creamy, low sodium pudding topped with fresh mango.
This breakfast is refreshing, naturally sweet, and fiber-packed to keep you energized throughout the morning.
Ingredients:
- 3 tbsp chia seeds
- 1 cup unsweetened almond milk
- 1 tsp vanilla extract
- 1 tsp maple syrup (optional)
- ½ cup diced mango
Instructions:
- Combine chia seeds, almond milk, vanilla, and sweetener in a jar or bowl.
- Stir well, cover, and refrigerate overnight.
- In the morning, stir again and top with fresh mango.
- Serve chilled for a nutritious start to your day.
Chia pudding with mango is creamy, naturally sweet, and high in fiber.
It’s a simple, low sodium breakfast that supports digestion and sustained energy.
Vegan Tofu and Veggie Scramble
Crumbled tofu sautéed with colorful vegetables makes a savory, low sodium breakfast.
This dish is protein-rich, high in fiber, and a flavorful way to start the morning.
Ingredients:
- ½ block firm tofu, crumbled
- ¼ cup diced bell peppers
- ¼ cup chopped spinach
- 1 tsp olive oil
- ¼ tsp turmeric
- Black pepper, to taste
Instructions:
- Heat olive oil in a skillet over medium heat.
- Sauté bell peppers and spinach for 2–3 minutes until tender.
- Add crumbled tofu, turmeric, and black pepper, cooking 5–6 minutes until lightly golden.
- Serve immediately as a warm, savory breakfast.
Tofu and veggie scramble is hearty, flavorful, and low in sodium.
It provides protein, fiber, and nutrients to energize your morning.
Apple Cinnamon Overnight Oats
Overnight oats with diced apple and cinnamon create a naturally sweet, low sodium breakfast.
This fiber-rich dish is easy to prepare, filling, and perfect for busy mornings.
Ingredients:
- ½ cup rolled oats
- 1 cup unsweetened almond milk
- 1 small apple, diced
- ½ tsp cinnamon
- 1 tsp maple syrup (optional)
- 1 tsp chia seeds (optional)
Instructions:
- Combine oats, almond milk, diced apple, cinnamon, sweetener, and chia seeds in a jar or bowl.
- Stir well, cover, and refrigerate overnight.
- In the morning, stir and serve chilled.
- Optionally, top with a few extra apple slices or nuts.
Apple cinnamon overnight oats are creamy, sweet, and fiber-packed.
They’re a heart-healthy, low sodium breakfast that keeps you full until lunch.
Sweet Potato and Black Bean Breakfast Bowl
Roasted sweet potatoes mixed with black beans and avocado make a savory, low sodium breakfast bowl.
This dish is high in fiber, vitamins, and plant-based protein to energize your morning.
Ingredients:
- 1 medium sweet potato, peeled and diced
- ½ cup black beans, rinsed
- 1 tsp olive oil
- ½ cup kale or spinach, chopped
- ½ avocado, sliced
- Black pepper, to taste
Instructions:
- Preheat oven to 400°F (200°C) and toss sweet potatoes with olive oil and black pepper.
- Roast for 20–25 minutes until tender.
- Sauté kale or spinach for 2–3 minutes until wilted.
- Combine roasted sweet potatoes, beans, and greens in a bowl.
- Top with avocado slices and serve immediately.
Sweet potato and black bean breakfast bowl is savory, filling, and nutrient-dense.
It’s a satisfying, low sodium breakfast that supports heart health and sustained energy
Spinach and Tomato Breakfast Wrap
A whole wheat wrap filled with sautéed spinach, tomatoes, and bell peppers is a fiber-rich, low sodium breakfast.
It’s savory, colorful, and provides essential vitamins and minerals to start your morning energized.
Ingredients:
- 1 whole wheat tortilla
- ½ cup fresh spinach
- ¼ cup diced tomatoes
- ¼ cup diced bell peppers
- 1 tsp olive oil
- Black pepper, to taste
- Optional: fresh herbs for flavor
Instructions:
- Heat olive oil in a skillet over medium heat.
- Sauté spinach, tomatoes, and bell peppers for 3–4 minutes until tender.
- Place the vegetable mixture on the tortilla and roll it up tightly.
- Serve immediately as a warm, savory breakfast wrap.
Spinach and tomato breakfast wrap is filling, fiber-rich, and naturally low in sodium.
It’s a convenient, nutrient-dense breakfast that supports heart health and sustained energy.
Blueberry and Almond Overnight Oats
Overnight oats with blueberries, almond milk, and sliced almonds make a naturally sweet, low sodium breakfast.
This dish is creamy, high in fiber, and perfect for busy mornings.
Ingredients:
- ½ cup rolled oats
- 1 cup unsweetened almond milk
- ½ cup blueberries
- 1 tbsp sliced almonds
- 1 tsp chia seeds
- 1 tsp maple syrup (optional)
Instructions:
- Combine oats, almond milk, blueberries, almonds, chia seeds, and sweetener in a jar or bowl.
- Stir well, cover, and refrigerate overnight.
- In the morning, stir and enjoy chilled.
Blueberry and almond overnight oats are creamy, satisfying, and naturally low in sodium.
They make a heart-healthy breakfast that keeps you full until lunchtime.
Vegan Tofu and Spinach Scramble
Crumbled tofu with sautéed spinach, bell peppers, and turmeric creates a savory, low sodium breakfast.
It’s high in plant-based protein, fiber, and nutrients to energize your morning.
Ingredients:
- ½ block firm tofu, crumbled
- ¼ cup diced bell peppers
- ½ cup chopped spinach
- 1 tsp olive oil
- ¼ tsp turmeric
- Black pepper, to taste
Instructions:
- Heat olive oil in a skillet over medium heat.
- Sauté bell peppers and spinach for 2–3 minutes until tender.
- Add crumbled tofu, turmeric, and black pepper.
- Cook 5–6 minutes until tofu is lightly golden.
Vegan tofu and spinach scramble is hearty, savory, and naturally low in sodium.
It’s a satisfying, nutrient-dense breakfast that supports heart health and sustained energy.
Apple Cinnamon Porridge
Warm oatmeal with diced apple, cinnamon, and a touch of maple syrup makes a comforting, low sodium breakfast.
It’s high in fiber and naturally sweet, providing a filling start to your day.
Ingredients:
- ½ cup rolled oats
- 1 cup unsweetened almond milk or water
- 1 small apple, diced
- ½ tsp cinnamon
- 1 tsp maple syrup (optional)
- 1 tsp chia seeds (optional)
Instructions:
- Bring almond milk or water to a boil in a small pot.
- Add oats and diced apple, reducing heat to simmer for 5–7 minutes.
- Stir in cinnamon, sweetener, and chia seeds.
- Serve warm as a hearty breakfast.
Apple cinnamon porridge is comforting, fiber-rich, and low in sodium.
It’s a nourishing breakfast that supports heart health and keeps you full all morning.
Sweet Potato and Black Bean Breakfast Bowl
Roasted sweet potatoes, black beans, and greens combine for a savory, low sodium breakfast bowl.
It’s nutrient-dense, filling, and packed with fiber and plant-based protein to energize your morning.
Ingredients:
- 1 medium sweet potato, diced
- ½ cup black beans, rinsed
- 1 cup kale or spinach, chopped
- 1 tsp olive oil
- Black pepper, to taste
- Optional: avocado slices for topping
Instructions:
- Preheat oven to 400°F (200°C) and toss sweet potatoes with olive oil and black pepper.
- Roast for 20–25 minutes until tender.
- Sauté kale or spinach for 2–3 minutes until wilted.
- Combine roasted sweet potatoes, black beans, and greens in a bowl.
- Top with avocado slices if desired and serve warm.
Sweet potato and black bean breakfast bowl is hearty, fiber-rich, and low in sodium.
It’s a satisfying, heart-healthy breakfast that supports digestion and keeps you energized.
