24 Delicious Low Sodium Breakfast Recipes You’ll Love

Starting your day with a healthy, low sodium breakfast is essential for maintaining heart health, managing blood pressure, and boosting energy levels.

Many traditional breakfast options are loaded with salt, which can lead to long-term health issues. Fortunately, there are countless delicious and creative ways to enjoy breakfast without sacrificing flavor.

From savory egg scrambles to naturally sweet oatmeal and smoothie bowls, low sodium breakfasts can be satisfying, nutrient-rich, and easy to prepare.

In this article, we’ve compiled 24 low sodium breakfast recipes that are perfect for any morning.

Each recipe focuses on fresh ingredients, wholesome grains, vegetables, fruits, and heart-healthy fats to help you start your day strong.

Whether you prefer make-ahead options, warm dishes, or quick on-the-go breakfasts, there’s something here for everyone.

24 Delicious Low Sodium Breakfast Recipes You’ll Love

Eating low sodium doesn’t mean compromising on taste or variety.

These 24 breakfast recipes prove that you can enjoy flavorful, satisfying, and heart-healthy meals every morning.

By incorporating fresh vegetables, fruits, whole grains, and healthy fats, you can nourish your body while managing sodium intake effectively.

Veggie Quinoa Breakfast Bowl

Start your morning with a nutrient-packed, low sodium breakfast that keeps you full and energized.

This Veggie Quinoa Breakfast Bowl combines protein-rich quinoa with fresh vegetables and a touch of heart-healthy avocado for a vibrant and satisfying meal.

Ingredients:

• 1 cup cooked quinoa (preferably rinsed)
• 1/2 cup cherry tomatoes, halved
• 1/2 cup diced cucumber
• 1/4 cup shredded carrots
• 1/4 avocado, sliced
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• Fresh herbs (parsley or cilantro), chopped
• Ground black pepper, to taste

Instructions:

1. Cook quinoa according to package instructions, using water and no added salt. Let it cool slightly.
2. In a medium bowl, combine the cherry tomatoes, cucumber, shredded carrots, and chopped herbs.
3. Add the cooked quinoa to the vegetable mixture and gently toss to combine.
4. Drizzle with olive oil and lemon juice, then season with freshly ground black pepper to taste.
5. Top with avocado slices just before serving.

This colorful breakfast bowl is refreshing, low in sodium, and packed with essential nutrients to fuel your day.

The combination of quinoa and fresh vegetables creates a balanced, light meal that supports heart health and keeps you energized until lunch.

Spinach and Mushroom Egg White Scramble

A protein-rich breakfast without excess sodium, this Spinach and Mushroom Egg White Scramble is light, fluffy, and full of flavor.

It’s perfect for starting your day with a nutrient-dense, heart-friendly meal.

Ingredients:

• 4 egg whites
• 1/2 cup fresh spinach, chopped
• 1/2 cup mushrooms, sliced
• 1/4 teaspoon black pepper
• 1 teaspoon olive oil
• 1 teaspoon fresh herbs (optional, such as chives or basil)

Instructions:

1. Heat olive oil in a non-stick skillet over medium heat.
2. Add the mushrooms and sauté until they release moisture and become tender, about 3-4 minutes.
3. Add the chopped spinach and cook for another 1-2 minutes until wilted.
4. Pour in the egg whites, gently stirring to combine with vegetables.
5. Cook until the egg whites are set but still moist, stirring occasionally.
6. Season with black pepper and fresh herbs before serving.

This scramble is a low sodium, protein-packed breakfast that’s both light and satisfying.

Its combination of fresh vegetables and egg whites makes it a heart-healthy start to your day without compromising on taste.

Overnight Oats with Berries and Chia Seeds

Overnight oats are a convenient, no-cook breakfast option.

This recipe combines oats, fresh berries, chia seeds, and unsweetened almond milk for a low sodium, fiber-rich morning meal that’s ready when you are.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1/4 cup fresh or frozen berries (blueberries, strawberries, or raspberries)
• 1 teaspoon chia seeds
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon (optional)
• 1 teaspoon maple syrup or honey (optional)

Instructions:

1. In a jar or container, combine oats, almond milk, chia seeds, vanilla extract, and cinnamon. Stir well.
2. Add the berries on top and gently mix.
3. Cover and refrigerate overnight (or at least 6 hours) to allow the oats to soften and absorb the liquid.
4. In the morning, stir the mixture again and add a drizzle of maple syrup or honey if desired.

This make-ahead breakfast is naturally low in sodium and high in fiber, antioxidants, and healthy fats.

It’s perfect for busy mornings, keeping you satisfied and energized while supporting a balanced, heart-healthy diet.

Sweet Potato and Black Bean Breakfast Hash

This Sweet Potato and Black Bean Breakfast Hash is a hearty, low sodium breakfast packed with fiber, protein, and complex carbohydrates.

Roasted sweet potatoes combined with black beans and fresh vegetables make it a flavorful and filling way to start your day.

Ingredients:

• 1 medium sweet potato, peeled and diced
• 1/2 cup cooked black beans, rinsed and drained
• 1/4 cup red bell pepper, diced
• 1/4 cup onion, diced
• 1 teaspoon olive oil
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon black pepper
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Toss diced sweet potatoes with olive oil, smoked paprika, and black pepper.
2. Spread sweet potatoes on a baking sheet and roast for 20-25 minutes until tender and lightly browned.
3. In a skillet over medium heat, sauté onions and bell peppers until soft, about 3-4 minutes.
4. Add roasted sweet potatoes and black beans to the skillet, stirring to combine. Heat through.
5. Garnish with fresh cilantro before serving.

This breakfast hash is a satisfying, low sodium option that delivers complex flavors and textures.

It’s perfect for a wholesome start to your day, keeping you energized and full without added salt.

Greek Yogurt Parfait with Fresh Fruit and Nuts

A refreshing and low sodium breakfast, this Greek Yogurt Parfait layers creamy yogurt with fresh fruit and crunchy nuts for a nutritious and visually appealing meal.

It’s high in protein, antioxidants, and healthy fats.

Ingredients:

• 1 cup plain Greek yogurt (unsweetened)
• 1/2 cup mixed fresh berries (strawberries, blueberries, raspberries)
• 2 tablespoons chopped unsalted almonds or walnuts
• 1 teaspoon chia seeds
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. In a glass or bowl, layer half of the Greek yogurt.
2. Add a layer of mixed berries and sprinkle with 1 teaspoon of nuts.
3. Repeat the layers with the remaining yogurt, berries, and nuts.
4. Top with chia seeds and a drizzle of honey or maple syrup if desired.

This parfait is simple yet satisfying, providing a balance of protein, fiber, and healthy fats.

It’s naturally low in sodium and perfect for a quick, wholesome breakfast that keeps you feeling full and energized.

Apple Cinnamon Oatmeal

Start your morning with a warm, comforting bowl of Apple Cinnamon Oatmeal.

This low sodium recipe is rich in fiber and antioxidants, making it a heart-healthy breakfast option that’s naturally sweetened with apples and a touch of cinnamon.

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk or water
• 1 small apple, peeled and diced
• 1/2 teaspoon ground cinnamon
• 1 teaspoon ground flaxseed (optional)
• 1 teaspoon maple syrup or honey (optional)

Instructions:

1. In a small saucepan, combine oats, almond milk, and diced apple.
2. Cook over medium heat, stirring occasionally, until the oats are tender and creamy, about 5-7 minutes.
3. Stir in cinnamon and ground flaxseed, if using.
4. Remove from heat and drizzle with maple syrup or honey if desired. Serve warm.

This comforting oatmeal is naturally low in sodium and packed with fiber, making it a perfect heart-healthy start to the day.

The sweet apple and warm cinnamon create a delicious, satisfying breakfast without the need for added salt.

Avocado Toast with Tomato and Microgreens

A simple yet nutrient-packed low sodium breakfast, this Avocado Toast combines creamy avocado, juicy tomatoes, and fresh microgreens on whole-grain bread.

It’s rich in healthy fats, fiber, and antioxidants.

Ingredients:

• 2 slices whole-grain bread, unsalted
• 1/2 ripe avocado
• 1 small tomato, thinly sliced
• 1 teaspoon lemon juice
• Fresh microgreens or sprouts
• Ground black pepper, to taste

Instructions:

1. Toast the whole-grain bread until golden brown.
2. Mash the avocado with lemon juice and spread evenly on the toast slices.
3. Layer tomato slices on top of the avocado.
4. Sprinkle with fresh microgreens and season with black pepper.
5. Serve immediately for a crisp and fresh breakfast.

This Avocado Toast is a quick, low sodium breakfast that’s both satisfying and heart-healthy.

The combination of creamy avocado, fresh tomato, and crunchy microgreens delivers flavor and nutrients in every bite.

Cottage Cheese and Fruit Bowl

This Cottage Cheese and Fruit Bowl is a protein-rich, low sodium breakfast that’s naturally creamy and lightly sweet.

Paired with fresh fruits and seeds, it provides a balanced start to your day.

Ingredients:

• 1 cup low-sodium cottage cheese
• 1/2 cup fresh fruit (berries, peaches, or melon)
• 1 teaspoon chia seeds or flaxseeds
• 1 teaspoon unsalted chopped nuts (optional)
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. In a bowl, scoop the cottage cheese.
2. Top with fresh fruit of your choice.
3. Sprinkle chia seeds and nuts over the top.
4. Drizzle lightly with honey or maple syrup if desired.
5. Serve chilled.

This breakfast bowl is a protein-packed, low sodium option that’s quick and easy to prepare.

It offers a creamy, naturally sweet start to your morning, keeping you full and energized.

Banana Almond Smoothie

A creamy, naturally sweet smoothie perfect for a low sodium breakfast.

Blending banana, almond milk, and almond butter creates a nutrient-rich, heart-healthy start to your day.

Ingredients:

• 1 ripe banana
• 1 cup unsweetened almond milk
• 1 tablespoon unsweetened almond butter
• 1/2 teaspoon cinnamon
• 1 teaspoon chia seeds or flaxseed (optional)
• Ice cubes, as needed

Instructions:

1. Combine banana, almond milk, almond butter, cinnamon, and optional chia seeds in a blender.
2. Blend until smooth and creamy.
3. Add ice cubes if a colder, thicker consistency is desired.
4. Pour into a glass and enjoy immediately.

This smoothie is low in sodium and rich in potassium, fiber, and healthy fats.

It’s a quick, convenient, and energizing breakfast that tastes delicious while supporting heart health.

Zucchini and Carrot Frittata

A warm, savory, and low sodium breakfast, this Zucchini and Carrot Frittata is packed with vegetables and protein.

It’s perfect for a wholesome start to your day while keeping sodium intake in check.

Ingredients:

• 3 large eggs
• 1/4 cup egg whites
• 1/2 cup grated zucchini
• 1/2 cup grated carrot
• 1/4 cup diced onion
• 1 teaspoon olive oil
• Ground black pepper, to taste
• Fresh herbs (parsley or chives), chopped

Instructions:

1. Preheat oven to 375°F (190°C).
2. In an oven-safe skillet, heat olive oil over medium heat. Sauté onions, zucchini, and carrot for 3-4 minutes until slightly softened.
3. In a bowl, whisk together eggs, egg whites, black pepper, and chopped herbs.
4. Pour the egg mixture over the vegetables in the skillet. Cook on the stovetop for 2-3 minutes until edges start to set.
5. Transfer the skillet to the oven and bake for 10-12 minutes until the frittata is fully set.
6. Remove from oven, let cool slightly, and slice to serve.

This frittata is a satisfying low sodium breakfast rich in protein and vegetables.

It’s versatile, easy to prepare, and perfect for a healthy start to the day.

Sweet Potato Pancakes with Cinnamon

These Sweet Potato Pancakes are naturally sweet, fluffy, and low in sodium.

Packed with fiber and vitamins, they make a wholesome breakfast that’s both nutritious and flavorful.

Ingredients:

• 1 cup cooked and mashed sweet potato
• 1/2 cup whole wheat flour
• 1/4 cup unsweetened almond milk
• 1 large egg
• 1/2 teaspoon cinnamon
• 1 teaspoon baking powder (low sodium, optional)
• 1 teaspoon coconut oil for cooking

Instructions:

1. In a bowl, mix mashed sweet potato, flour, almond milk, egg, cinnamon, and baking powder until a smooth batter forms.
2. Heat coconut oil in a non-stick skillet over medium heat.
3. Pour small amounts of batter onto the skillet to form pancakes. Cook for 2-3 minutes on each side until golden brown.
4. Serve warm, optionally topped with fresh fruit or a small drizzle of maple syrup.

These pancakes are naturally sweet and low in sodium, making them a heart-healthy breakfast.

They’re easy to make, satisfying, and perfect for a cozy morning meal.

Savory Oatmeal with Spinach and Cherry Tomatoes

This Savory Oatmeal is a comforting, low sodium breakfast alternative to sweet oats.

Packed with vegetables and fiber, it’s a nutrient-dense start to your day.

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or unsalted vegetable broth
• 1/2 cup cherry tomatoes, halved
• 1/2 cup fresh spinach
• 1 teaspoon olive oil
• Ground black pepper, to taste
• Fresh herbs (basil or parsley), chopped

Instructions:

1. In a small saucepan, bring water or unsalted broth to a boil. Add oats and cook for 5-7 minutes until creamy, stirring occasionally.
2. In a skillet, heat olive oil and sauté cherry tomatoes for 2-3 minutes until slightly softened.
3. Add spinach and cook until wilted.
4. Stir the sautéed vegetables into the cooked oatmeal. Season with black pepper and fresh herbs.
5. Serve warm.

This savory oatmeal is a filling, low sodium breakfast that combines creamy oats with fresh vegetables.

It’s a unique, heart-healthy way to enjoy oatmeal beyond the traditional sweet versions.

Mediterranean Chickpea Breakfast Wrap

This Mediterranean Chickpea Breakfast Wrap is a protein-packed, low sodium breakfast full of fresh vegetables and flavor.

It’s easy to make and perfect for a healthy on-the-go meal.

Ingredients:

• 1 whole wheat tortilla, unsalted
• 1/2 cup cooked chickpeas, rinsed and drained
• 1/4 cup diced cucumber
• 1/4 cup diced tomato
• 1/4 avocado, sliced
• 1 teaspoon olive oil
• 1/4 teaspoon ground black pepper
• Fresh parsley or cilantro, chopped

Instructions:

1. In a small bowl, mash chickpeas slightly and mix with olive oil, black pepper, and chopped herbs.
2. Lay the tortilla flat and layer with chickpea mixture, cucumber, tomato, and avocado slices.
3. Roll the tortilla tightly into a wrap.
4. Slice in half and serve immediately.

This wrap is a flavorful, low sodium breakfast option packed with protein, fiber, and healthy fats.

It’s convenient, satisfying, and perfect for busy mornings.

Pumpkin Spice Overnight Chia Pudding

This Pumpkin Spice Overnight Chia Pudding is creamy, naturally sweet, and low in sodium.

It’s a nutrient-rich breakfast loaded with fiber, omega-3s, and warm fall flavors.

Ingredients:

• 3 tablespoons chia seeds
• 1/2 cup unsweetened almond milk
• 1/4 cup pumpkin puree
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 teaspoon maple syrup (optional)

Instructions:

1. In a jar or container, combine chia seeds, almond milk, pumpkin puree, cinnamon, nutmeg, and maple syrup. Stir well.
2. Cover and refrigerate overnight or at least 6 hours.
3. Stir again before serving. Add fresh fruit or nuts on top if desired.

This pudding is an easy, make-ahead, low sodium breakfast with comforting fall flavors.

It’s creamy, filling, and packed with nutrients to start your day right.

Mushroom and Bell Pepper Breakfast Quesadilla

A savory, low sodium breakfast option, this Mushroom and Bell Pepper Breakfast Quesadilla is packed with vegetables and a touch of protein, making it a satisfying start to your morning.

Ingredients:

• 1 whole wheat tortilla, unsalted
• 1/2 cup sliced mushrooms
• 1/4 cup diced bell pepper
• 1/4 cup shredded low-fat cheese (optional, unsalted)
• 1 teaspoon olive oil
• Ground black pepper, to taste
• Fresh herbs, chopped (optional)

Instructions:

1. Heat olive oil in a skillet over medium heat. Sauté mushrooms and bell pepper until tender, about 3-4 minutes.
2. Place tortilla in another skillet over medium heat. Spread sautéed vegetables over half of the tortilla. Sprinkle with cheese if using.
3. Fold the tortilla in half and cook for 2-3 minutes per side until golden brown and cheese is melted.
4. Remove from heat, slice into wedges, and garnish with fresh herbs if desired.

This quesadilla is a warm, low sodium breakfast that’s rich in vegetables and protein.

It’s quick to prepare and makes for a delicious, wholesome morning meal.

Berry Almond Smoothie Bowl

This Berry Almond Smoothie Bowl is a vibrant, low sodium breakfast packed with antioxidants, fiber, and healthy fats.

It’s refreshing, creamy, and perfect for a nutritious start to your day.

Ingredients:

• 1/2 cup frozen mixed berries (blueberries, strawberries, raspberries)
• 1/2 banana
• 1/2 cup unsweetened almond milk
• 1 tablespoon almond butter
• 1 teaspoon chia seeds
• 2 tablespoons unsweetened granola (optional)

Instructions:

1. In a blender, combine frozen berries, banana, almond milk, almond butter, and chia seeds. Blend until smooth and creamy.
2. Pour the smoothie into a bowl.
3. Top with granola, extra berries, or a sprinkle of chia seeds.
4. Serve immediately.

This smoothie bowl is naturally low in sodium, packed with vitamins and antioxidants, and makes a visually appealing and energizing breakfast.

Veggie Breakfast Muffins

These Veggie Breakfast Muffins are savory, low sodium, and full of vegetables.

They’re perfect for make-ahead breakfasts and are rich in fiber and protein.

Ingredients:

• 4 large eggs
• 1/2 cup egg whites
• 1/2 cup grated zucchini
• 1/2 cup grated carrot
• 1/4 cup diced red bell pepper
• 1/4 cup diced onion
• Ground black pepper, to taste
• 1 teaspoon olive oil or cooking spray for muffin tin

Instructions:

1. Preheat oven to 375°F (190°C). Grease a muffin tin with olive oil or cooking spray.
2. In a large bowl, whisk eggs and egg whites. Add vegetables and black pepper. Mix well.
3. Pour the mixture evenly into the muffin tin cups.
4. Bake for 20-25 minutes, or until the eggs are set and muffins are lightly golden.
5. Let cool slightly before removing from the tin.

These savory muffins are a convenient, low sodium breakfast option that’s easy to grab and go.

They’re nutrient-dense, flavorful, and perfect for busy mornings.

Pear and Oat Breakfast Bake

A warm, naturally sweet, low sodium breakfast, this Pear and Oat Breakfast Bake is high in fiber and perfect for a cozy morning meal.

Ingredients:

• 1 cup rolled oats
• 1 1/2 cups unsweetened almond milk
• 1 ripe pear, diced
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1 teaspoon maple syrup (optional)
• 1 teaspoon vanilla extract

Instructions:

1. Preheat oven to 350°F (175°C). Grease a small baking dish with a little olive oil or cooking spray.
2. In a large bowl, combine oats, almond milk, cinnamon, nutmeg, maple syrup, and vanilla extract. Mix well.
3. Fold in diced pear. Pour the mixture into the prepared baking dish.
4. Bake for 25-30 minutes until the top is golden and the oats are set.
5. Allow to cool slightly before serving.

This Pear and Oat Breakfast Bake is a low sodium, fiber-rich breakfast that’s comforting and naturally sweet.

It’s perfect for a hearty, wholesome start to the day.

Spinach and Sweet Potato Breakfast Bowl

This Spinach and Sweet Potato Breakfast Bowl is a warm, nutrient-dense, low sodium option.

It combines fiber-rich sweet potatoes with fresh spinach and a protein boost from eggs for a filling morning meal.

Ingredients:

• 1 small sweet potato, peeled and diced
• 1 cup fresh spinach
• 1 large egg
• 1 teaspoon olive oil
• 1/4 teaspoon black pepper
• 1/4 teaspoon smoked paprika (optional)

Instructions:

1. Steam or lightly roast the diced sweet potato until tender, about 10-12 minutes.
2. In a skillet, heat olive oil and sauté spinach until wilted.
3. In a separate pan, cook the egg as desired (poached, scrambled, or sunny-side-up).
4. Assemble the bowl with sweet potato as the base, sautéed spinach on top, and the cooked egg.
5. Sprinkle with black pepper and smoked paprika before serving.

This breakfast bowl is warm, hearty, and low in sodium, providing a balanced mix of fiber, protein, and vitamins to start the day right.

Low Sodium Banana Pancakes

These banana pancakes are naturally sweet, fluffy, and completely low in sodium.

They’re a healthy alternative to traditional pancakes and are easy to prepare.

Ingredients:

• 1 ripe banana, mashed
• 2 large eggs
• 1/4 cup rolled oats
• 1/2 teaspoon cinnamon
• 1 teaspoon coconut oil for cooking
• Fresh fruit or maple syrup for topping (optional)

Instructions:

1. In a bowl, mash the banana and whisk in eggs until smooth.
2. Stir in rolled oats and cinnamon to make a pancake batter.
3. Heat coconut oil in a non-stick skillet over medium heat.
4. Pour small amounts of batter onto the skillet to form pancakes. Cook for 2-3 minutes per side until golden brown.
5. Serve with fresh fruit or a small drizzle of maple syrup if desired.

These pancakes are a naturally sweet, low sodium breakfast that’s light, nutritious, and perfect for a cozy morning treat.

Avocado and Chickpea Toast

A simple, protein-packed, low sodium breakfast, Avocado and Chickpea Toast combines creamy avocado with mashed chickpeas on whole-grain bread.

It’s quick to make and heart-healthy.

Ingredients:

• 2 slices whole-grain bread, unsalted
• 1/2 avocado, mashed
• 1/4 cup cooked chickpeas, mashed
• 1 teaspoon lemon juice
• Ground black pepper, to taste
• Optional: cherry tomato slices or sprouts for garnish

Instructions:

1. Toast the whole-grain bread slices until golden brown.
2. In a small bowl, mash avocado and chickpeas together. Add lemon juice and black pepper.
3. Spread the mixture evenly on each slice of toast.
4. Top with cherry tomato slices or sprouts if desired.
5. Serve immediately.

This toast is a low sodium, fiber- and protein-rich breakfast.

It’s simple, delicious, and provides long-lasting energy to kickstart your day.

Oat and Apple Breakfast Muffins

These Oat and Apple Breakfast Muffins are naturally sweet, fiber-rich, and low in sodium.

They’re perfect for make-ahead breakfasts and a healthy grab-and-go option.

Ingredients:

• 1 cup rolled oats
• 1/2 cup unsweetened applesauce
• 1/4 cup whole wheat flour
• 1 teaspoon cinnamon
• 1 teaspoon baking powder (low sodium)
• 1/2 cup unsweetened almond milk
• 1 teaspoon vanilla extract
• 1 small apple, diced

Instructions:

1. Preheat oven to 350°F (175°C) and lightly grease a muffin tin.
2. In a large bowl, mix oats, flour, cinnamon, and baking powder.
3. In another bowl, combine applesauce, almond milk, and vanilla extract.
4. Stir wet ingredients into dry ingredients until just combined. Fold in diced apple.
5. Pour batter into muffin tin cups and bake for 20-25 minutes until muffins are set and golden on top.
6. Cool slightly before serving.

These muffins are a wholesome, low sodium breakfast that’s easy to prepare and carry.

The combination of oats and apple makes them naturally sweet and satisfying.

Savory Quinoa Breakfast Bowl

A warm and hearty low sodium breakfast, this Savory Quinoa Bowl combines protein-packed quinoa with vegetables and a poached egg for a balanced, nutrient-rich morning meal.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup sautéed spinach
• 1/4 cup cherry tomatoes, halved
• 1 large egg, poached
• 1 teaspoon olive oil
• Ground black pepper, to taste
• Fresh herbs for garnish

Instructions:

1. In a skillet, heat olive oil and sauté spinach until wilted. Add cherry tomatoes and cook briefly.
2. Place cooked quinoa in a bowl. Top with sautéed spinach, cherry tomatoes, and the poached egg.
3. Season with black pepper and garnish with fresh herbs.
4. Serve warm.

This savory quinoa bowl is a filling, low sodium breakfast option rich in protein, fiber, and vitamins.

It’s warm, satisfying, and perfect for a heart-healthy start to the day.

Chia Seed Pudding with Fresh Mango

A creamy, low sodium breakfast, this Chia Seed Pudding with Fresh Mango is packed with omega-3s, fiber, and antioxidants.

It’s refreshing, naturally sweet, and easy to prepare the night before.

Ingredients:

• 3 tablespoons chia seeds
• 1/2 cup unsweetened almond milk
• 1/2 teaspoon vanilla extract
• 1 teaspoon maple syrup (optional)
• 1/2 cup diced fresh mango

Instructions:

1. In a jar or container, mix chia seeds, almond milk, vanilla extract, and maple syrup. Stir well.
2. Cover and refrigerate overnight or at least 6 hours.
3. In the morning, stir the pudding and top with fresh mango.
4. Serve chilled.

This chia pudding is a light, low sodium breakfast that’s easy to make ahead.

The mango adds natural sweetness, making it a refreshing and nutritious start to the day