Low Sodium Breakfast Recipes For Health-Conscious

One healthy decision that can have a big impact on one's health is to have a breakfast low in salt. The high sodium content of many processed foods raises the risk of hypertension and other cardiovascular problems in those who consume them in excess. Consequently, people can control their blood pressure, lower their risk of cardiovascular disease, and enjoy better health overall by choosing a low-sodium breakfast.   

What makes a low-sodium breakfast the clear winner? Firstly, lowering blood pressure is one way that limiting salt intake benefits heart health. Many cardiovascular problems, including heart disease and stroke, can be caused by hypertension. And secondly, lowering sodium intake can help with fluid balance management, which in turn helps with bloating prevention and kidney stress reduction. And lastly, a reduced sodium diet can improve health in general by promoting the eating of unprocessed, nutrient-dense foods rather than processed, salt-laden ones. You may achieve a healthy start to the day without sacrificing flavour by making low-sodium breakfast options a regular part of your routine. Here are six tasty and nutritious breakfast dishes that are light on salt. 

Vegetable Upma 

Upma is a typical South Indian breakfast food that is made with semolina, which is sometimes referred to as rava or sooji. To make a version that is lower in sodium, sauté the onions, green chilies, and ginger in a small amount of oil until they become translucent. Carrots, peas, and capsicum that have been finely chopped should be added to the mixture. After incorporating the roasted semolina and water, continue to cook the upma until it reaches a thick and fluffy consistency. The dish should be seasoned with a salt replacement, such as potassium chloride, and garnished with fresh coriander leaves. 


For many Indians, the morning meal begins with poha, or flattened rice. Simply rinsing the poha in cold water will remove any extra salt, creating a low sodium version. Put the mustard seeds, curry leaves, and green chilies in a pan with some hot oil and temper them. Chop some onions and sauté them with some potatoes and peas until they are soft. Cook, stirring occasionally, until heated through, then add the rinsed poha. Stir in some lime juice, powdered black pepper, and turmeric powder for an extra kick of flavour. 

Moong Dal Chilla 

Moong dal chilla, often known as lentil pancakes, are an excellent choice for a healthy and protein-packed morning meal. Make a smooth batter by soaking split yellow moong dal overnight and then blending it the following morning. Incorporate finely chopped green chilies, coriander leaves, cumin seeds, and grated ginger into the batter. Also, add finely chopped onions and coriander. Fry a ladleful of batter in a heated griddle until it turns golden brown, flipping once. As a delicious side dish, try serving with mint chutney or low-sodium tomato sauce. 


The South Indian breakfast staple is the steamed rice cake, or idli. Reduce the salt content by making a smooth batter by soaking the rice and urad dal separately for several hours. To get the best flavour and texture, let the batter ferment overnight. Cook the batter by steaming it in idli moulds. Whether you choose low-sodium variations or modify the flavour to taste, serve with coconut chutney and sambar. 


Dalia, or broken wheat, is a nutritious whole grain that makes for a hearty breakfast option. To make dalia upma, dry roast broken wheat in a pan until golden brown and fragrant. In another pan, heat oil and temper mustard seeds, cumin seeds, and curry leaves. Add finely chopped vegetables like carrots, beans, and peas, followed by the roasted dalia and water. Cook until the dalia is tender and seasoned with salt substitute if desired. Garnish with freshly grated coconut and chopped coriander leaves before serving. 

Besan Chilla 

Besan chilla, also known as gram flour pancakes, is a breakfast dish that doesn't take much time to prepare and is loaded with protein and fibre. Prepare a batter by combining gram flour, water, onions, tomatoes, and green chilies that have been finely diced. Prepare the dish by seasoning it with spices such as roasted cumin powder, red chilli powder, and turmeric powder. After heating a pan that does not stick, pour a ladleful of batter into the pan and spread it out into a thin circle. The chilla should be cooked until both sides are golden brown, and it should be served hot with green chutney or yoghurt.