24 Tasty, Low-Sodium Recipes for Every Meal
Less salt, more taste
The average person in the U.S. consumes about 3,400 milligrams of sodium daily, more than twice the American Heart Association's recommended limit of 1,500 milligrams a day.
Isn't it time you cut back? Here are some low-sodium meals for breakfast, lunch, and dinner, as well as snacks and drinks, that taste great without boosting blood pressure.
Banana Nut Oatmeal
Oats are one of our favorite ways to eat whole grains. Not only are they super versatile (pro tip: try something different and make them savory!), they’re also seriously good for you.
Sodium: 22 milligrams
Get your day off to a heart-healthy start with this quick and easy granola. Cut your prep time by making a big batch over the weekend and using it all week long.
This nut-filled breakfast will keep you totally satisfied until lunch: Each serving packs 3 grams of fiber and 3 grams of protein.
Try this recipe: Easy Granola
Sunrise Smoothie Parfait
Sodium: 75 milligrams
Wake up the yummy way, with tons of nutrient-packed fruit! This pureed parfait delivers 2 milligrams of iron, 5 grams of protein, and 8 grams of fiber.
Plus, prep time is no longer than a few pulses of your blender.
Try this recipe: Sunrise Smoothie Parfait
Crispy Potato Hash Browns
Sodium: 97 milligrams
Can't say good-bye to your favorite breakfast side dish? No problem—say good morning, instead, with these crispy hash browns. By eliminating the oil traditionally used for frying, this recipe offers the same taste by using a combination of cooking spray and high heat.
Thus, each serving of this classic dish yields only 97 calories and less than 1 gram of fat, and is low-sodium to boot.
Try this recipe: Crispy Potato Hash Browns
Southern Pecan and Apple Salad
Sodium: 28 milligrams
For only 300 calories per serving, this sweet and tangy salad doesn't skimp on flavor. And, between the crunchy pecan topping and the oil-based dressing, it delivers plenty of heart-healthy fats!
Prepare a larger batch of pecans beforehand, and this salad will take only a few minutes to throw together.
Try this recipe: Southern Pecan and Apple Salad
Beet, Orange, and Ricotta Salad
Sodium: 88 milligrams
This colorful salad offers tons of protein (94 grams) and fiber (3 grams) per serving, despite a very low calorie count (132).
Sweet and salty, this lunch is simple to put together and will satisfy your taste buds without hurting your waistline.
Try this recipe: Beet, Orange, and Ricotta Salad
Sodium: 127 milligrams
This delicious dish can be made the night before and stored for up to 16 hours, so it's a great lunch to serve guests if you want to prepare your meal ahead of time.
It's not just flavorful—it's also low fat, with one serving clocking in at just 2 grams and 125 calories.
Try this recipe: Scallop Ceviche
Corn Chowder With Sausage
Sodium: 133 milligrams
Just because you're cutting back on sodium doesn't mean you can't enjoy savory dishes like this rich, creamy chowder.
One serving has 11 grams of protein but less than 200 calories.
Try this recipe: Corn Chowder With Sausage
Citrus Shrimp Refresher
Sodium: 30 milligrams
This modified shrimp cocktail is both light and refreshing. It's the perfect snack to throw together after work or make in bulk as an appetizer for a dinner party.
At only 121 calories per serving, you'll be surprised how filling this fresh snack is. Each serving packs 4 grams of protein and 5 grams of fiber.
Try this recipe: Citrus Shrimp Refresher
Sodium: 65 milligrams
Enjoy a savory, crunchy snack with one of these low-cal (94 per serving), colorful veggie stacks.
By baking these tomatoes and using panko as breading, you'll get the salty kick that comes with fried food, without the added sodium.
Try this recipe: Tomato Stacks
White Bean and Roasted Garlic Dip
Sodium: 94 milligrams
More of a chips-and-dip kind of snacker? Try this zesty snack, and get 7 grams of protein per serving. Plus, white beans are a great source of fiber—you'll get 4 grams!
Using garlic and lemon juice to season this dip cuts the sodium count, which can be sky-high in other savory dips.
Try this recipe: White Bean and Roasted Garlic Dip
Phyllo Shells, Goat Cheese, and Jam
Sodium: 96 milligrams
This sweet-and-savory snack doubles as an ornate hors d'oeuvre and a casual after-work snack—you can make it easily in any batch size, in under 10 minutes.
And, at only 107 calories per serving, there's no reason not to indulge in this creamy, crunchy treat.
Try this recipe: Phyllo Shells, Goat Cheese, and Jam
Shrimp and Mango Summer Rolls
Sodium: 73 milligrams
Try this sweet and spicy dinner that's low in calories (153) and fat (1 gram), but high in protein (8 grams).
Mango isn't just a great source of tangy flavor; it'll also lend you a healthy dose of vitamin A and C.
Try this recipe: Shrimp and Mango Summer Rolls
Pappardelle With Lemon Gremolata and Asparagus
Sodium: 106 milligrams
Get a burst of vitamin K with this asparagus pasta. It's zesty, fresh, and only 179 calories per serving.
With 5 grams of protein and 2 grams of fiber, this filling dish will keep you full all night.
Try this recipe: Pappardelle With Lemon Gremolata and Asparagus
Melon and Steak With Zesty Dressing
Sodium: 117 milligrams
This hot and cold, sweet-and-savory dinner is perfect for every season of the year.
And, for only 181 calories, you'll be eating a whopping 15 grams of protein per serving!
Try this recipe: Melon and Steak With Zesty Dressing
Sodium: 121 milligrams
Try this tasty variation on a traditional turkey to cut calories and slash sodium. For 280 calories, you can have 6 ounces of meat—and get your daily fill of protein (51 grams)!
Try this recipe: Herb-Roasted Turkey
Double Apple Crumble
Sodium: 29 milligrams
This warm, rich dessert is the perfect sweet to cozy up to after a light dinner. (At 251 calories per serving, there are lighter treats on our list.)
Swap out white flour for whole wheat to add a little extra nutritional value to this low-sodium treat.
Try this recipe: Double Apple Crumble
Pink Grapefruit Cupcakes
Sodium: 76 milligrams
Make these 116-calorie cupcakes with kids, or for guests. These treats are bright, zesty, and contain very little sodium.
Using Greek yogurt adds a burst of protein that you wouldn't find in most recipes.
Try this recipe: Pink Grapefruit Cupcakes
Triple Chocolate Surprise Brownies
Sodium: 92 milligrams
These dense, fudgy brownies are surprisingly low-cal—only 153 per serving—due to a few secret ingredients, like black beans, applesauce, and spinach.
But only you will know they contain fruits and veggies: The sharp espresso and deep chocolaty flavors scream dessert!
Try this recipe: Triple Chocolate Surprise Brownies
Banana Oatmeal Chocolate Chip Cookies
If you love holiday cookies, but don’t want to overload on empty calories, here’s a recipe that incorporates a hearty dose of nutrients in your sweet treat. The walnuts are high in protein and omega-3s and the oats and whole-wheat flour are full of fiber.
Strawberry Citrus Sangria
Sodium: 18 milligrams
Whip up a pitcher of this low-sodium, fat-free crowd-pleaser the next time you host a party.
You'll get some added fiber and protein, thanks to the sliced fruit!
Try this recipe: Strawberry Citrus Sangria
Minted Gin Froths
Sodium: 0 milligrams
This guilt-free cocktail is low-cal, and free of sodium and fat!
The fresh mint garnish adds a refreshing flavor boost without extra calories or sodium.
Try this recipe: Minted Gin Froths
Watermelon and Basil Water
Sodium: 44 milligrams
The freshness of this yummy water goes perfectly with the grilled dishes you'd serve at a barbecue.
Kids will love this healthier version of fruit juice, and for 46 calories per glass, you can too.
Try this recipe: Watermelon and Basil Water
Spring Salad Smoothie
Sodium: 58 milligrams
This 270-calorie smoothie is a delicious, low-sodium way to start out the day. It's loaded with fiber (10 grams) as well as superfoods like spinach, flaxseed, avocado, and carrot juice.
Plus, each serving has 5 milligrams of iron—a large portion of your daily recommended dose.
Try this recipe: Spring Salad Smoothie
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