16 Low Sodium Breakfast Recipes for Easy Mornings

1mg sodium · 15 minutes · serves 6

Grated Granny Smith apple is what makes this recipe work. It keeps the rolled oats moist and tart at the same time, and dried cranberries and chopped raw almonds give you something sweet and something crunchy in the same spoonful.

There's no cooking involved. Everything gets stirred together with lemon juice, honey and water, so it's a good one to make while the kettle boils, and prep runs about 15 minutes. A bowl gives you 6g fiber and 6g protein, with 1mg sodium.

Seven ingredients, one jar, and you do the work the night before. Rolled oats soak in unsweetened almond milk and water with vanilla, cinnamon and a spoonful of maple syrup or honey until they turn thick and creamy.

Ground flaxseed or chia seeds thicken it further and push the fiber to 6g. It's the easiest breakfast on this list to make ahead, takes about 10 minutes of actual work, and comes to 40mg sodium.

48mg sodium · 40 minutes · serves 12

Fresh blueberries and sliced ripe banana bake into the top of this one, so it comes out sweet enough that you won't miss the sugar it doesn't have. Orange zest, cinnamon, nutmeg and cardamom do a lot of the flavor work.

Oats, chia seeds, flaxseed and sliced almonds are stirred with eggs, almond milk and a little maple syrup, then baked. It makes twelve servings, so one pan covers most of a week, and it reheats well. Each portion has 6g fiber at 48mg sodium.

109mg sodium · 45 minutes · serves 12

Grated carrot, ripe banana, cinnamon, nutmeg, cardamom and ginger get this remarkably close to carrot cake, with chopped pecans through the middle for crunch.

Vanilla whey protein powder is the reason a serving has 10g protein, which is what keeps you full through the morning. Mix, bake, and portion it for the week. Allow about 45 minutes, and expect 109mg sodium.

147mg sodium · 50 minutes · serves 12

This is the one to make when you want a hot, savory breakfast with vegetables in it. Mushrooms, red and green peppers, zucchini, spinach, basil and parsley are folded into eggs and egg whites with cooked quinoa.

No salt added cottage cheese makes it creamy, so only a quarter cup of feta is needed on top for that salty, tangy hit. A serving has 11g protein for 132 calories, and 147mg sodium.

150mg sodium · 25 minutes · serves 6

These taste like the coffee shop version without the cured meat and the price. Finely diced red and green pepper, onion, chives and parsley go into egg whites, seasoned with black pepper, garlic powder and smoked paprika, with a few dashes of hot sauce if you want heat.

Only a pinch of kosher salt goes in. They bake in about 25 minutes, keep in the fridge for grab-and-go mornings, and the recipe card lists 8g protein at 40 calories, with 150mg sodium.

78mg sodium · 45 minutes · serves 24

Portobello mushroom, spinach and sun-dried tomatoes are cooked down first, which concentrates their flavor, then folded into egg whites with skim milk and shredded reduced fat Swiss.

Refrigerated pie crust does the pastry for you, so this is easier than it looks. The batch makes 24, they're good warm or cold, and they travel well to a brunch table. Each one is 47 calories with 78mg sodium.

88mg sodium · 45 minutes · serves 8

Blending nonfat cottage cheese into the egg base is what makes this frittata light and custardy rather than rubbery. Scallion, parsley and a teaspoon of Dijon go in with it, and trimmed asparagus bakes right through the middle.

Part-skim mozzarella and a little Parmesan brown on top. It serves eight, works just as well for dinner as breakfast, and a slice has 14g protein for 94 calories, with 88mg sodium.

119mg sodium · 20 minutes · serves 2

If you've only had oats sweet, try this recipe! These oats are cooked in skim milk with wheat germ and a teaspoon of brown sugar, then topped with eggs and sliced avocado.

Salt free Everything Bagel seasoning finishes it, giving you the garlic, onion and sesame flavor of the bottled blend without the salt that normally comes with it. You can have it on the table inside 20 minutes, at 119mg sodium.

62mg sodium · 70 minutes · serves 10

These are our copycat of the fast food hash brown, baked rather than fried. Grated red potatoes are bound with egg whites and a little reduced fat cheddar, then seasoned with chives, dried oregano, garlic powder and black pepper, with red pepper flakes if you like heat.

They come out crisp at the edges and soft in the middle. This is the longest recipe here at about 70 minutes, but it makes ten patties that freeze and reheat well, and each one is 85 calories with 62mg sodium.

113mg sodium · 45 minutes · serves 12

Cornmeal gives these savory muffins some real texture, and the flavor comes from reduced fat cheddar, crumbled turkey bacon, scallions and a little cumin. Minced jalapeño is optional if you want a kick.

Buttermilk keeps them tender, and only an eighth of a teaspoon of salt goes into the batter. They take about 45 minutes and are best warm from the oven, at 113mg sodium each.

76mg sodium · 45 minutes · serves 12

Chopped Medjool dates melt into these as they bake, giving a caramel sweetness that sugar alone doesn't, and a pecan half pressed onto each top toasts as it goes.

Vanilla whey protein powder and chia seeds are why a muffin has 10g protein and 4g fiber, unusual for something this sweet. Give them about 45 minutes in the oven, at 76mg sodium.

Three cups of grated zucchini disappear into the batter and leave behind a loaf that stays moist for days. Cinnamon runs through it, applesauce replaces some of the oil, and toasted walnuts add crunch.

It uses a mix of all-purpose and whole wheat flour, and only a quarter teaspoon of salt across fourteen slices. This is a slow bake at about 90 minutes, but it's mostly hands-off. A slice has 12mg sodium.

51mg sodium · 30 minutes · serves 8

Six ingredients and a pan is all this takes: whole wheat flour, one egg, two egg whites, milk, water and unsalted butter. Fill them with fruit, yogurt or nut butter, sweet or savory, whatever you have in the fridge.

Using unsalted butter matters more than it sounds, since salted butter would roughly double the sodium here. The batch makes eight, takes about 30 minutes, and each crepe is 87 calories with 51mg sodium.

159mg sodium · 30 minutes · serves 4

A cup of cooked beets blended into the batter turns these deep pink, which makes them a genuinely fun weekend breakfast for kids. They don't taste of beets, just faintly sweet and earthy under the cinnamon.

Almond milk, eggs, cinnamon applesauce and gluten free flour make up the rest, with sodium free baking powder in place of the usual kind. Top with nonfat vanilla Greek yogurt and fresh blueberries. About 30 minutes, and a waffle has 159mg sodium.

149mg sodium · 15 minutes · serves 2

Canned pumpkin purée whipped with nonfat vanilla Greek yogurt, low-sodium peanut butter and a little maple syrup makes a spread that tastes like pumpkin pie and takes two minutes to mix.

It goes on toasted multigrain bread and gets topped with pumpkin seeds, dried cranberries, coconut flakes and dark chocolate chips. Pumpkin pie spice, cinnamon and nutmeg season the spread. Ready in about 15 minutes with 7g fiber and 149mg sodium.