{"id":15597,"date":"2026-02-10T01:13:10","date_gmt":"2026-02-09T18:13:10","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15597"},"modified":"2026-02-10T01:13:10","modified_gmt":"2026-02-09T18:13:10","slug":"10-low-sodium-breakfasts-under-400-calories","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15597","title":{"rendered":"10 Low-Sodium Breakfasts Under 400 Calories"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/08\/Huevos-Rancheros-Nests-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Huevos Rancheros Nests\" \/><\/p>\n<p>Salt is a key mineral the body needs to regulate fluid balance, <a href=\"https:\/\/blog.myfitnesspal.com\/is-sodium-bad-for-you\/\">help with muscle contraction<\/a> and nerve regulation. It also enhances the flavor of food and acts as a preservative, which is why it\u2019s found in everything from deli meats to <a href=\"https:\/\/blog.myfitnesspal.com\/track-everything-you-eat-snacks-condiments\/\">condiments<\/a>.<\/p>\n<p>Too much sodium is linked to high blood pressure and heart disease, which is why The American Heart Association <a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-low-sodium-eating\/\">recommends no more than 2,300mg a day<\/a> and even cutting back further toward an ideal limit of no more than 1,500mg a day for most adults.<\/p>\n<p>Start by tracking your sodium intake with <a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-to-food-logging\/\">an app like MyFitnessPal<\/a>. Then begin your day with these delicious breakfast recipes, which all contain 340mg of sodium or less per serving.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-1-kale-egg-white-quiche-with-sweet-potato-crust\"><strong>1. <\/strong><a href=\"https:\/\/blog.myfitnesspal.com\/kale-egg-white-quiche-with-sweet-potato-crust\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Kale Egg-White Quiche With Sweet Potato Crust<\/strong><\/a><\/h2>\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1504\" height=\"944\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/06\/UACF-Egg-White-Quiche-Featured.jpg\" alt=\"Kale Egg-White Quiche With Sweet Potato Crust Recipe\" class=\"wp-image-46944\" \/><\/figure>\n<p><strong>Nutrition (per serving):&nbsp;<\/strong><em><\/em><em>Calories: 168; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 108mg; Sodium: 335mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 4g; Protein: 14g<\/em><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-2-creamy-almond-butter-and-banana-smoothie\"><strong>2. <\/strong><a href=\"https:\/\/blog.myfitnesspal.com\/creamy-almond-butter-and-banana-smoothie\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Creamy Almond Butter and Banana Smoothie<\/strong><\/a><\/h2>\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1504\" height=\"944\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/08\/Creamy-Almond-Butter-and-Banana-Smoothie.jpg\" alt=\"Creamy Almond Butter and Banana Smoothie Recipe\" class=\"wp-image-46365\" \/><\/figure>\n<p><strong>Nutrition (per serving):&nbsp;<\/strong><em><\/em><em>Calories: 389; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 191mg; Carbohydrate: 46g; Dietary Fiber: 7g; Sugar: 25g; Protein 20g<\/em><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-3-egg-white-quinoa-bowl-with-veggies-nbsp\"><strong>3. <\/strong><a href=\"https:\/\/blog.myfitnesspal.com\/egg-white-quinoa-bowl-with-veggies\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Egg White Quinoa Bowl With Veggies<\/strong><\/a><strong>&nbsp;<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1504\" height=\"944\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/06\/UACF-Egg-White-Bowl-Featured.jpg\" alt=\"Egg White Quinoa Bowl With Veggies Recipe\" class=\"wp-image-46948\" \/><\/figure>\n<p><strong>Nutrition (per serving):&nbsp;<\/strong><em><\/em><em>Calories: 338; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 3g; Cholesterol: 54mg; Sodium: 158mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 4g; Protein: 15g<\/em><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-4-rasberry-smoothie-bowls-with-pears-and-pistachios-nbsp\"><strong>4. <\/strong><a href=\"https:\/\/blog.myfitnesspal.com\/raspberry-smoothie-bowls-with-pears-and-pistachios\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Rasberry Smoothie Bowls With Pears and Pistachios<\/strong><\/a><strong>&nbsp;<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1504\" height=\"944\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2019\/03\/Raspberry-Smoothie-Bowls-With-Pears-and-Pistachios.jpg\" alt=\"Raspberry Smoothie Bowls With Pears and Pistachios Recipe\" class=\"wp-image-37913\" \/><\/figure>\n<p><strong>Nutrition (per serving):&nbsp;<\/strong><em><\/em><em>Calories: 400; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 3g; Cholesterol: 15mg; Sodium: 133mg; Carbohydrate: 53g; Dietary Fiber: 13g; Sugar: 28g; Protein: 36g<\/em><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-5-sheet-pan-french-toast-with-mixed-berry-sauce-nbsp\"><strong>5. <\/strong><a href=\"https:\/\/blog.myfitnesspal.com\/sheet-pan-french-toast-with-mixed-berry-sauce\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Sheet Pan French Toast With Mixed Berry Sauce<\/strong><\/a><strong>&nbsp;<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1504\" height=\"944\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/08\/UACF-french-toast-Featured.jpg\" alt=\"Sheet Pan French Toast With Mixed Berry Sauce Recipe\" class=\"wp-image-46941\" \/><\/figure>\n<p><strong>Nutrition (per serving):<\/strong>&nbsp;<em><\/em><em>Calories: 240; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 207mg; Sodium: 340mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 12g; Protein: 16g<\/em><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-6-carrot-cake-energy-bars-nbsp\"><strong>6. <\/strong><a href=\"https:\/\/blog.myfitnesspal.com\/carrot-cake-energy-bars\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Carrot Cake Energy Bars<\/strong><\/a><strong>&nbsp;<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1504\" height=\"944\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/08\/UACF-RD-approved-CC-Featured-1.jpg\" alt=\"Carrot Cake Energy Bars Recipe\" class=\"wp-image-46773\" \/><\/figure>\n<p><strong>Nutrition (per serving):\u00a0<\/strong><em><\/em><em>Calories: 239; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 88mg; Carbohydrate: 26g; Dietary Fiber: 5g; Sugar: 14g; Protein: 5g<\/em><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-7-coconut-pancakes-with-mango-puree\"><strong>7. <\/strong><a href=\"https:\/\/blog.myfitnesspal.com\/coconut-pancakes-with-mango-puree\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Coconut Pancakes With Mango Puree<\/strong><\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1504\" height=\"944\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2019\/06\/Coconut-Pancakes-With-Mango-Puree.jpg\" alt=\"Coconut Pancakes With Mango Puree recipe\" class=\"wp-image-39278\" \/><\/figure>\n<p><strong>Nutrition (per serving):\u00a0<\/strong><em><\/em><em>Calories: 246: Total Fat: 10g; Saturated Fat: 8g: Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 189mg; Carbohydrate: 30g; Dietary Fiber: 7g; Sugar: 18g; Protein: 9g<\/em><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-8-rasberry-chia-pudding-with-almond-milk-and-flax-crips\"><strong>8. <\/strong><a href=\"https:\/\/blog.myfitnesspal.com\/raspberry-chia-pudding-with-almond-milk-and-flax-crisps\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Rasberry Chia Pudding With Almond Milk and Flax Crips<\/strong><\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1504\" height=\"944\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2019\/05\/Raspberry-Chia-Pudding-with-Almond-Milk-and-Flax-Crisps.jpg\" alt=\"Raspberry Chia Pudding with Almond Milk and Flax Crisps Recipe\" class=\"wp-image-38812\" \/><\/figure>\n<p><strong>Nutrition (per serving):<\/strong>\u00a0<em><\/em><em>Calories: 326; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 59mg; Carbohydrate: 38g; Dietary Fiber: 18g; Sugar: 15g; Protein: 12g<\/em><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-9-huevos-rancheros-nests\"><strong>9. <\/strong><a href=\"https:\/\/blog.myfitnesspal.com\/huevos-rancheros-nests\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Huevos Rancheros Nests<\/strong><\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1504\" height=\"944\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/08\/Huevos-Rancheros-Nests.jpg\" alt=\"Huevos Rancheros Nests Recipe\" class=\"wp-image-46620\" \/><\/figure>\n<p><strong>Nutrition (per serving):\u00a0<\/strong><em><\/em><em>Calories: 324; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 194mg; Sodium: 296mg; Carbohydrate: 34g; Dietary Fiber: 8g; Sugar: 4g; Protein: 16g<\/em><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-10-golden-overnight-oats-with-blueberries-nbsp\"><strong>10. <\/strong><a href=\"https:\/\/blog.myfitnesspal.com\/golden-overnight-oats-with-blueberries\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Golden Overnight Oats With Blueberries<\/strong><\/a><strong>&nbsp;<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/08\/shutterstock_2292651261-scaled.jpg\" alt=\"Golden Overnight Oats With Blueberries Recipe\" class=\"wp-image-40841\" \/><\/figure>\n<p><strong>Nutrition (per serving): <\/strong><em><\/em><em>Calories: 252; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 44mg; Carbohydrate: 41g; Dietary Fiber: 6g; Sugar: 9g; Protein: 10g<\/em><\/p>\n<p><em>Originally January 18, 2021; Updated January 2026<\/em><\/p>\n<\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/low-sodium-breakfasts-under-400-calories\/\">10 Low-Sodium Breakfasts Under 400 Calories<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/low-sodium-breakfasts-under-400-calories\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019s found in everything from deli meats to condiments. Too much sodium is linked to high blood pressure and heart disease, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15597","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15597","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15597"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15597\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15597"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15597"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15597"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}