10 Breakfast Recipes for When You’ve Eaten Too Much Sodium

14 low-sodium breakfast recipes can help recharge the body after a day filled with joy and memories, preventing symptoms like bloating, headaches, and thirst. These recipes, containing hydrating ingredients like apples, tomatoes, and tuna, and potassium-rich elements like avocado, squash, and yogurt, will provide a refreshing start to your day.

1. Breakfast Recipes of Tuna and avocado Sweet Potato:

Toast Kick off your day with a protein-packed breakfast that requires minimal morning effort. With 11 grams of protein per serving, this recipe involves a flavorful combination of sweet potato, broccoli, eggs, and Manchego cheese, creating a nutritious and satisfying start to your day.

Ingredients:

  • 3 cups small broccoli florets
  • 12 ounces yellow potatoes
  • 1 large sweet potato
  • 1 small red onion
  • 2 tablespoons olive oil
  • 6 eggs
  • 2 ounces Manchego cheese
  • ½ teaspoon cracked black pepper

Directions:

  1. Preheat the oven to 425°F and coat a baking dish with nonstick spray.
  2. Toss broccoli, potatoes, sweet potato, onion, and olive oil in a bowl. Roast for 10 minutes, stir and roast for an additional 5 minutes until tender.
  3. Chill the roasted vegetables for 8 to 24 hours.
  4. Bake the chilled vegetables, make wells, crack an egg into each, sprinkle with cheese, and bake until set.

Nutrition Facts (per serving):

  • Calories: 232
  • Fat: 12g
  • Carbs: 21g
  • Protein: 11g

2. Breakfast Recipes of Apple Pie-Inspired

Overnight Oats Embrace the flavors of fall with these overnight oats inspired by apple pie. Prepared with tart apples, maple syrup, and a hint of lemon, this make-ahead breakfast is perfect for busy mornings.

Ingredients:

  • 1 ½ cups chopped tart apples
  • 2 ½ tablespoons pure maple syrup
  • 2 teaspoons grated lemon zest
  • 1 tablespoon lemon juice
  • 1 teaspoon ground cinnamon
  • 2 cups reduced-fat milk
  • 1 cup nonfat plain strained yogurt
  • ¼ teaspoon salt
  • 2 ¼ cups old-fashioned rolled oats

Directions:

  1. Simmer apples, maple syrup, lemon juice, cinnamon, and ginger until a syrup forms.
  2. Whisk milk, yogurt, salt, and lemon zest. Combine with oats in jars, layering with the apple mixture.
  3. Refrigerate for 12 hours, garnish with lemon zest, and serve.

Nutrition Facts (per serving):

  • Calories: 323
  • Fat: 6g
  • Carbs: 54g
  • Protein: 16g

3. Breakfast Recipes of Pumpkin Oat Mini Muffins

Enjoy the flavors of pumpkin and chocolate chips in these gluten-free mini muffins. Made entirely in the blender, these easy-to-make treats are perfect for a quick and satisfying breakfast.

Ingredients:

  • 1 ½ cups rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon pumpkin pie spice
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • 2 large eggs
  • 1 cup unseasoned pumpkin puree
  • ¾ cup packed dark brown sugar
  • 3 tablespoons grapeseed or canola oil
  • 1 teaspoon vanilla extract
  • ⅓ cup mini chocolate chips or chopped dried cranberries

Directions:

  1. Preheat the oven to 350°F and coat a mini muffin tin with cooking spray.
  2. Blend oats, baking powder, pumpkin pie spice, baking soda, and salt until finely ground.
  3. Add eggs, pumpkin, brown sugar, oil, and vanilla; puree until smooth. Stir in chocolate chips.
  4. Fill muffin cups, bake for 15-17 minutes, and cool before serving.

Nutrition Facts (per serving):

  • Calories: 82
  • Fat: 3g
  • Carbs: 13g
  • Protein: 1g

4. Breakfast Recipes of Cherry-Mocha Smoothie

Start your day with a heart-healthy smoothie filled with cherries, almond butter, and cocoa powder. This delicious blend is rich in healthy fats and antioxidants, making it a perfect on-the-go breakfast option.

Ingredients:

  • 1 cup frozen unsweetened dark sweet cherries
  • 1 cup unsweetened chocolate almond milk
  • 3-6 ounce carton vanilla fat-free Greek yogurt
  • ½ medium banana
  • 2 tablespoons unsweetened cocoa powder
  • 2 tablespoons almond butter
  • 1 teaspoon instant espresso coffee powder
  • 1 teaspoon vanilla
  • 2 cups ice cubes
  • 1 tablespoon dark chocolate shavings or chocolate-covered espresso beans

Directions:

  1. Combine cherries, almond milk, Greek yogurt, banana, cocoa powder, almond butter, espresso powder, and vanilla in a blender.
  2. Blend until smooth, add ice cubes, and blend again until smooth.
  3. Pour into glasses and top with chocolate shavings or espresso beans.

Nutrition Facts (per serving):

  • Calories: 272
  • Fat: 12g
  • Carbs: 34g
  • Protein: 13g

5. Apple, Bacon & Butternut Squash Quiche

Combine the sweetness of apples with the savory goodness of bacon and butternut squash in this delightful quiche. Perfect for brunch or dinner, this recipe will satisfy your taste buds while keeping sodium in check.

Ingredients:

  • ¾ cup all-purpose flour
  • ⅓ cup white whole-wheat flour
  • ½ teaspoon salt
  • 4 tablespoons cold butter
  • 2 tablespoons neutral oil
  • 3-5 tablespoons ice water
  • 2 slices bacon
  • ½ cup chopped onion
  • 1 cup chopped butternut squash
  • 1 medium Granny Smith apple
  • 1 ½ tablespoons finely chopped fresh sage
  • 1 cup reduced-fat milk
  • 4 large eggs
  • ¼ teaspoon ground pepper
  • ¾ cup shredded extra-sharp Cheddar cheese

Directions:

  1. Combine flour, salt, butter, and oil in a food processor. Add water until the dough clumps together. Refrigerate, then roll out and bake.
  2. Cook bacon until crisp; add onion, squash, apple, and sage. Mix in chopped bacon.
  3. Whisk milk, eggs, and pepper, and add cheese mixed with flour. Pour over the crust and bake.

Nutrition Facts (per serving):

  • Calories: 247
  • Fat: 17g
  • Carbs: 16g
  • Protein: 9g

Also visit: Microwave sweet potato & black bean chilli

6. High-Protein Lemon-Blueberry Muffins

Indulge in these bakery-worthy lemon-blueberry muffins, featuring a sugar crunch on the outside and a moist interior. With protein-rich yogurt and applesauce, these muffins are a delightful addition to your breakfast or snack.

Ingredients:

  • 1 ¼ cups whole-wheat flour
  • 1 ¼ cups all-purpose flour
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1 cup unsweetened applesauce
  • 1 cup whole-milk plain strained yogurt
  • ¼ cup whole milk
  • 1 ½ teaspoons grated lemon zest
  • 2 tablespoons lemon juice
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 8 tablespoons granulated sugar
  • 2 cups fresh or frozen blueberries

Directions:

  1. Preheat oven to 375°F and prepare a muffin tin with liners or cooking spray.
  2. Whisk flour, baking powder, baking soda, and salt in a bowl.
  3. In another bowl, whisk applesauce, yogurt, milk, lemon zest, lemon juice, eggs, vanilla, and 7 tablespoons of sugar.
  4. Combine the wet and dry mixtures, fold in blueberries, and fill muffin cups.
  5. Sprinkle the remaining 1 tablespoon sugar on top.
  6. Bake until golden and a toothpick comes out clean, then cool on a wire rack.

Nutrition Facts (per serving):

  • Calories: 207
  • Fat: 3g
  • Carbs: 40g
  • Protein: 8g

7. Breakfast Recipes of Mango-Almond Smoothie Bowl

Revitalize your morning with a thick and creamy smoothie bowl featuring frozen mango, banana, and almond milk. Topped with almonds and raspberries, this nutrient-packed bowl is a delightful way to start your day.

Ingredients:

  • ½ cup frozen chopped mango
  • ½ cup nonfat plain Greek yogurt
  • ¼ cup frozen sliced banana
  • ¼ cup plain unsweetened almond milk
  • 5 tablespoons unsalted almonds
  • ⅛ teaspoon ground allspice
  • ¼ cup raspberries
  • ½ teaspoon honey

Directions:

  1. Blend mango, yogurt, banana, almond milk, 3 tablespoons almonds, and allspice until smooth.
  2. Pour into a bowl and top with raspberries, remaining 2 tablespoons almonds, and honey.

Nutrition Facts (per serving):

  • Calories: 457
  • Fat: 24g
  • Carbs: 46g
  • Protein: 22g

Also visit: 8 Wholesome Anti-Inflammatory Dinners for a Mediterranean Diet

8. Tuna & Avocado Sweet Potato Toast

Opt for a veggie-packed breakfast by skipping bread and opting for sweet potato toast. Topped with avocado, carrot, pickled ginger, tuna, nori, and sesame seeds, this Asian-inspired recipe is a flavorful and healthy choice.

Ingredients:

  • 1 large slice of sweet potato
  • ¼ ripe avocado
  • 1 tablespoon julienned carrot
  • 1 teaspoon chopped pickled ginger
  • 1 tablespoon flaked oil-packed tuna
  • ½ teaspoon slivered nori
  • ⅛ teaspoon toasted sesame seeds

Directions:

  1. Toast sweet potato until cooked through and starting to brown.
  2. Top with avocado, carrot, ginger, tuna, nori, and sesame seeds.

Nutrition Facts (per serving):

  • Calories: 146
  • Fat: 9g
  • Carbs: 15g
  • Protein: 5g

9. Breakfast Recipes of Egg Tartine

Upgrade your breakfast with this simple yet delicious tartine featuring whole-wheat bread, garlic, tomato, avocado, and a fried or poached egg. Topped with herbs and capers, this bruschetta-meets-avocado-toast recipe is a savory delight.

Ingredients:

  • 1 ½ teaspoons extra-virgin olive oil
  • 4 slices whole-wheat bread
  • 1 garlic clove, halved
  • 1 medium tomato and avocado, sliced
  • 4 large eggs, fried or poached
  • 2 tablespoons herbs or microgreens
  • 4 teaspoons capers, rinsed

Directions:

  1. Brush oil onto toast, rub with garlic, and top with tomato (and avocado) and eggs.
  2. Sprinkle with herbs (or microgreens) and capers.

Nutrition Facts (per serving):

  • Calories: 184
  • Fat: 10g
  • Carbs: 14g
  • Protein: 10g

10. Lemon-Blueberry Overnight Oats

Layered with creamy oats, sweet blueberry syrup, and garnished with fresh blueberries and lemon zest, these overnight oats are a refreshing and nutritious breakfast option. Prepare in advance for a hassle-free morning.

Ingredients:

  • 2 ½ tablespoons pure maple syrup
  • 1 tablespoon grated lemon zest
  • 1 tablespoon lemon juice
  • 1 ¾ cups fresh blueberries
  • 2 cups unsweetened vanilla almond milk
  • 1 cup nonfat plain strained (Greek-style) yogurt
  • ¼ teaspoon salt
  • 2 ¼ cups old-fashioned rolled oats

Directions:

  1. Simmer maple syrup, lemon juice, and 1 1/2 cups blueberries until a syrup forms. Set aside.
  2. Whisk almond milk, yogurt, salt, and 2 teaspoons lemon zest. Fold in oats.
  3. Layer oat mixture and blueberry syrup in jars, refrigerate for 12 hours, and top with remaining

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