Low Sodium Recipes Breakfast Recipes. If you want to stay under 1,000 milligrams of sodium in your breakfast at Subway, you have only a few options: All 6-inch egg and cheese omelet sandwiches or on flatbread (pictured above). Protect your kidneys, heart, and liver! Whether you're on a long-ass road trip or just feel extremely lazy in the morning, finding a healthy fast-food breakfast that actually satisfies you can seem about as impossible as these burpee variations. This was NOT easy — there are only three items on the Hardee's breakfast menu under 400 calories, and one of them is a plain biscuit (that's withOUT gravy, btw). Burgers ar easy to make low carb if you pick the right place. This is where size matters," cautions Brissette. It's Starbucks's lowest-calorie option, plus the 6 grams of fiber will help you feel full longer. "The Vanilla Blue Sky Bowl is one of their better options. In order for a food to be categorized as low-sodium, it must contain 140 milligrams or fewer of sodium per serving. "Plus, you’ll get spinach, tomato, and whole grains,” Jones adds. The main options are either burgers without a bun or salads. • Low sugar and sodium: Too much of either one is tied to serious health issues. By choosing a breakfast sandwich that has sausage and is served on a pancake-type bun, called a McGriddle®, you add extra calories and sodium. If you’re after a breakfast that's packed with protein, pick this breakfast sandwich up for a whopping 25 grams. The English muffin contains less saturated fat than the biscuit, and the egg whites provide lots of filling protein. 32 g carbohyrdates (1 g fiber, 5 g sugar), 39 g carbohydrates (1 g fiber, 4 g sugar). Pret has a ton of healthy breakfast options — there's good variety of egg sandwiches and oatmeal dishes. However, despite what some people might believe about fast food, it isn’t always that cheap. Up to you which is more important, if you aren't into either of these options listed below. Fast food: Burgers, fries, chicken fingers, pizza, etc. A lot of the breakfast items at Burger King have over 1,000 milligrams of sodium, which is definitely not ideal. In an ideal world, you'd eat nutrient-dense, unprocessed food that you prepare yourself for every meal. Per frittata: 430 calories, 28 g fat (11 g sat), 11 g carbs, 6 g sugar, 110 mg sodium, 2 g fiber, 35 g protein. "Instead of ordering a regular sandwich or gyro, I recommend ordering one of … Fast Food Drive Thru with Low Sodium Hold the salt please. And if you're hungry, you should eat. The Biscuit Tacos are all in the right range, though (choose from the sausage egg and cheese, the sausage and cheese, and the egg and cheese). These limits were hard to follow, but most of these meals have less than 20 grams of sugar and under 1,000 milligrams of sodium. But there are still some good options on there, especially if you focus on the egg dishes and avoid the smoothies and baked goods. Quiznos food tends to be high in sodium, but there are some breakfast items that come in under 1,000 milligrams. And as with any place that serves coffee, the less milk and sugar you add to your brew, the easier it'll be to stick to the general guidelines above. To help you save time in the morning without sidetracking your progress, here's a list of dietitian-approved, healthy fast-food breakfasts to order from popular chains like Taco Bell, McDonald's, Starbucks, and Dunkin'. Ansel recommends aiming for 15 to 20 grams (foods like eggs and yogurt can help get you there). Light cereals and sodium-free savouries. Here are some rough guidelines for the following suggested meals. • Reasonable portion sizes: Almost every one of these breakfasts has less than 400 calories. The key to eating a healthy breakfast at McDonald's is to keep the order small, and to avoid the coffee and smoothie drinks (which all come with a LOTTT of sugar). Starbucks has a good selection of healthy breakfast options outside of their bakery. If you want a more classic breakfast sandwich, try the Starbucks Turkey Bacon & White Cheddar Classic Breakfast Sandwich. ", Per oatmeal cup (without cream): 290 calories, 2 g fat (0 g sat), 61 g carbs, 32 g sugar, 130 mg sodium, 5 g fiber, 5 g protein. See all Dunkin' Donuts nutrition info here. “I actually recommend ordering it with the whole egg," says dietitian Kelly Jones, RD. However, squeezing in enough protein can be a little trickier since you need more of it. Unfortunately, all the biscuits with fixings on them have well over 1,000 milligrams of sodium. The choices you make about the food you eat are totally personal, and there's no judgment attached to it. See all nutrition info for Caribou Coffee here. Self care and ideas to help you live a healthier, happier life. Per wrap: 290 calories, 10 g fat (3.5 g sat), 33 g carbs, 4 g sugar, 830 mg sodium, 6 g fiber, 19 g protein. Loads of fruit provide some natural sugar and potassium, while blue spirulina algae gives it a fun color and adds lots of essential nutrients and phytochemicals. What’s The Difference Between White & Brown Eggs? Now, on to the items we can choose: The Fruit & Yogurt Parfait is 80 mg. Grilled Breakfast Burritos and a few of the A.M. Grilled Tacos also generally fit our parameters. Egg McMuffin: 300 calories, 12 grams fat, 5 grams saturated fat, 260 mg cholesterol, 820 mg sodium, 2 g fiber. Skip the bagel sandwich and donut and go for this protein-rich option, suggests dietitian Karman Meyer, RD. 1. Most breakfast items at Au Bon Pain are over 400 calories, and a lot of them have over 1,000 milligrams of sodium. Generally speaking, fruit cups, oatmeal, and yogurt parfaits are ideal low sodium fast food options for breakfast. Thanks to a higher fat and protein content, Sonic's breakfast burrito is a good option, says Elizabeth Shaw, RDN, (who previously recommended it to Women's Health). When you’re hungry and in a hurry, fast food is sometimes your only option. This will help to lower your daily level of intake of dietary sodium. Breakfast power sandwich (Panera Bread) This egg, Vermont white cheddar, and smoked lean ham sandwich serves up as much protein as a 3 1/2-ounce fish fillet, Dr. Gerbstadt says. Skip the McMuffin. Shoot for at least five grams of fiber, which is easy (phwew) if you opt for whole-grain options like oatmeal or a whole-wheat wrap or bagel. Dunkin' Donuts is known for doughnuts (obviously), but they also have some pretty decent breakfast items that aren't quite so sugary. Reporting on what you care about. That is why we are eagerly presenting this list of the best low sodium fast food. To make this pick lower in carbs and more keto-friendly, ditch the wrap and grab a fork. 19 g carbohydrates (1 g fiber, 3 g sugar), Southwestern Breakfast Hot Wrap (vegetarian), 40 g carbohydrates (3 g fiber, 2 g sugar). Sodium is added to foods for flavor and as part of some food preservatives and additives . Still, navigating the better-for-you options can be a little tricky. When it came down to choosing between two different meals, I went with the ones that had more fiber content. Choose low-salt fast-food options like lean chicken breast burgers when dining out. It’s time to get smart about eating out! It's the real world. 34 g carbohydrates (5 g fiber, 3 g sugar), 28 g carobhydrates (2 g fiber, 2 g sugar). “If you're living in a city or frequently in airports or train stations, Pret a Manger's Ricotta and Veggie Frittata is a great hot option,” says Jones. Starbucks The Best: The Starbucks Spinach & Feta Breakfast Wrap has 290 calories, 3.5 grams of saturated fat, 6 grams of fiber, 19 grams of protein and 830 mg of sodium. “Considering just about anything you order from a fast food restaurant is going to have more than enough fat and calories, be mindful of your portion sizes,” Ansel adds. See all nutrition information for Hardee's here. Yep, It’s Smart To Eat Before An A.M. In order to stay within these guidelines, you should probably stick to drinking water or black coffee with your meal, instead of a smoothie or sugary coffee drink or soda. Summarizing 10 days of eating fast food. Plus, thanks to the spinach and tomatoes, you score some veg, too. With less than 200 calories and nine grams of protein, it's a solid, quick option. Thanks to a higher fat and protein content, Sonic's breakfast burrito is a good option, says Elizabeth Shaw, RDN, (who previously recommended it to Women's Health). Per serving: 300 calories, 17 g fat (7 g sat), 24 g carbs, 1 g sugar, 900 mg sodium, 1 g fiber, 12 g protein. The problem with that, is that in restaurants, we have little to no control over how much sodium is in our foods. “Sugar can definitely be an issue at breakfast, even beyond the obvious offenders, like donuts and cinnamon rolls,” says Ansel. Because life happens, and the drive-through can definitely be better than nothing. Burgers. Yes, you can find fast food drive thru with low sodium. "Then, it becomes a decent egg-free breakfast option with five grams of fiber. Though it packs a good amount of carbs, it's super low in sugar. Look toward the egg-based meals, or even expand out into the bistro boxes (which are usually thought of as snacks or lunches, but can definitely also work for breakfast). http://www.starbucks.com/menu/food/hot-breakfast/spinach-feta-breakfast-wrap?foodZone=9999 Facebook Pinterest Mail Link http://www. See more nutrition info for McDonald's here. McDonald's. Women's Health may earn commission from the links on this page, but we only feature products we believe in. 5. If you are on a blood pressure medication or diuretic, you know that the sodium is the first thing you count. The DD Smart menu has "healthy" food choices, and a lot of their wraps and flatbread sandwiches are pretty reasonable portion sizes. Obsessed with travel? But what does it mean to eat a "healthy" fast-food breakfast, anyway? 27 g carbohydrates (1 g fiber, 2 g sugar), 31 g carbohydrates (1 g fiber, 5 g sugar). Per sandwich + fruit cup: 430 calories, 23 g fat (12 sat), 40 g carbs, 17 g sugar (no added sugars), 605 mg sodium, 10 g fiber, 20 g protein. California residents can opt out of "sales" of personal data. Greek yogurt options, in particular, can also be enjoyed for lunch. Per bowl: 330 calories, 9 g fat (3 g sat), 62 g carbs, 33 g sugar, 85 mg sodium, 8 g fiber, 6 g protein. Fast food is not typically thought of as a healthy choice for dining. “Fiber and protein slow down the rate at which you digest your food, so they can help you stay satiated throughout the morning,” Ansel says. But this isn't an ideal world. Seven Sodium Savvy Quick Tips Yes! See Panera Bread's full nutrition info here. Fast food restaurants may seem like the last place where you could find a healthy and hearty breakfast, as many options are packed with more than a day's worth of sodium… Instead of that, you can try healthy choices. "This toasty whole-grain wrap delivers nearly half your daily recommended vitamin A and a quarter of your calcium needs," says Ansel. If you're going to eat breakfast at Hardee's and you care about eating healthy-ish, you'll definitely want to read the nutrition facts carefully before you order. • Reasonable amount of protein: Eating protein can help you feel fuller for longer, so you won't be as likely to get peckish well before lunch. You can also go for the yogurt parfaits, but should know that they come with a good deal of sugar. These breakfast dishes contain less than 500 milligrams of sodium (salt) per serving, but they're so delicious and flavorful, you won't need (or want) to add more salt. • Ideally some amount of fiber: Fiber can also help you feel full for longer. The meal is composed of 8 pieces of nugget that pack a collective concentration of 690mg, which is still well below the daily sodium threshold. Apple Cinnamon Bread Apple Pancake Asian Hash Browns Asparagus Frittata Luckily, more and more chains are expanding their menus (praise be) to include options beyond your typical greasy BEC. Breakfast: • Greek yogurt parfait with granola at 95 mg • Fruit cup at 0 mg • Hash browns at 400 mg Discover unique things to do, places to eat, and sights to see in the best destinations around the world with Bring Me! Low-Sodium Menu Items at Fast-Food Restaurants | Livestrong.com Looking for low-sodium breakfast recipes? Thus, we are not going to tell you that you must avoid even low sodium fast-food breakfast. Per wrap: 190 calories, 11 g fat (4 g sat), 15 g carbs, 1 g sugar, 600 mg sodium, 0 g fiber, 9 g protein. See Subway's complete nutrition info here. Go for the grilled flatbread sandwiches or the breakfast subs to keep things lower-calorie and in the right sodium range. Egg Whites, Cheddar and Avocado on a Skinny Wheat Bagel (vegetarian) (pictured), 26 g carbohydrates (9 g fiber, 2 g sugar), 58 g carbohydrates (2 g fiber, 5 g sugar). The recommendation for these populations is 1,500 mg a day. As always, keep an eye out for sugar. In general, it's best to limit your sodium intake by eating low-sodium foods. Eating low carb at fast-food chains can be done! Order this one without the granola and it also happens to be paleo-friendly. ️ Subscribe to BabbleTop: https://bit.ly/2Uu3HPe.