31 Low Sodium Recipes That Taste Good (2024)

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Limiting sodium in your diet? Then I know just the type of low-sodium recipes your table needs. Check out these heart-healthy delights!

Has your doctor ordered you to skip the salt? Don’t be overwhelmed!

This round-up article will help you gain a healthier perspective on cooking.

Fresher, leaner, and easier on your heart and high blood pressure. These 31 delicious low-sodium recipes will show you that your new diet can satisfy your taste buds, too.

31 Low Sodium Recipes That Taste Good (1)

Table of Contents

What Meat Has Lowest Sodium?

First of all, stay away from proteins that are loaded with sodium. That means no processed and lunch meats allowed.

Go for lean cuts only, and make sure that the meat is skinless. So, lean beef cuts and poultry. Some pork cuts, like pork tenderloin, can also have less milligrams of sodium.

No store-marinated meats are allowed.

But beware! Most commercial meats like poultry are usually injected with sodium. To be safe, keep an eye on the sodium content when buying your protein.

What Foods Have No Sodium at All?

Fresh fruits and veggies (with some exceptions) are almost free of salt. So if you’re looking to load up on something, know that they will not spike your sodium levels.

Most grains also contain almost no mg of sodium. This includes brown rice and white rice, quinoa, oat, and bulgur. Keep in mind that I am talking about whole grains here, so skip the processed kind.

Dry beans and Israeli couscous are also extremely low in sodium

When it comes to condiments and fats, you can use dried spices that are not salted, raw nuts and seeds, unflavored cooking oils, and vinegar.

What Are Some Good Low Sodium Meals?

Any combination of the previously mentioned ingredients will be approved by your low sodium diet.

You can make veggie soups, stews with lean meats, rice casseroles, couscous salads, quinoa bowls…

Make sure to use fresh ingredients. Frozen can work too if they haven’t been seasoned. Flavor them up with fresh and dried spices.

If you don’t have any good ideas, check out these healthy recipes below.

Low-sodium meals can really taste great!

Low Sodium Chicken Recipes

Craving meat on a low-sodium diet? These low-in-salt easy recipes will satisfy your taste buds without hurting your health.

1. Lemon Roasted Chicken

31 Low Sodium Recipes That Taste Good (2)

Source: whatagirleats.com

Roasted whole chicken, flavored with lemon and brushed with olive oil.

You may not be allowed to eat the skin. But, these gold and crispy bites can surely satisfy someone in your family.

Thanks to the whole lemon inside, this delicious low sodium meat is super juicy.

2. Chicken Noodle Soup

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Source: theoregondietitian.com

Even on a low-sodium diet, you can freely enjoy a warming and nourishing bowl of chicken soup.

This chicken and noodle soup recipe without much sodium combines kale, carrots, celery, and onions. How nutritious does that sound?

Plus, it uses low-sodium broth. So you have really nothing to worry about.

3. Rosemary Chicken

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Source: dinneratthezoo.com

Rosemary-flavored chicken makes one delicious dinner base. You can serve it with any side dishes like salad, sauteed, grilled, or roasted veggies without much salt.

This recipe uses herbs, garlic, and a bit of butter. That creates one silky and herbal sauce that will be enjoyed by everyone.

Low Sodium Soup Recipes

Whether with meat or vegan, low-sodium soups are tasty, delicious, and extremely hearty and good for preventing heart disease. Here are the best choices with a low amount of sodium.

4. Vegan Soondubu Jjigae Soft Tofu Stew

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Source: earthtoveg.com

This Korean tofu stew is a well-known Asian dish that is often served with seafood and meat. This Vegan low-sodium version, though, is even more delicious than restaurant meals.

With green onions, mushrooms, tofu, kelp, and vegan kimchi.

Silky, comforting, and incredibly warming.

5. Beef Vegetable Soup

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Source: theoregondietitian.com

Veggies and beef have never been this nourishing!

This delicious meal uses a touch of Worcestershire sauce which is high in sodium. You can either swap it with low-sodium soy sauce or omit it entirely.

Get warm and cozy with more healthy fall soup recipes.

6. Keto Vegetable Soup

31 Low Sodium Recipes That Taste Good (7)

Source: lowcarbspark.com

Low in carbs but rich in veggies, this Keto-approved vegetable soup is comforting and filling at the same time.

You can add whatever you have in your veggie drawer. It will still be delicious.

The trick is to simmer on low and use good-quality broth. And, of course, it has to be low in sodium.

Low Sodium Crockpot Recipes

Do you own a crockpot? If so, then I am happy to share these delightful low-sodium main dishes with you.

7. Rump Roast

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Source: theoregondietitian.com

Serve this rump with roasted veggies, rice, or salad on the side. Either way, this shredded meat will make one healthy and super satisfying dinner.

And, it is made in the crockpot for the ultimate convenience. There is nothing you would change about this delight.

Get more use out of your slow cooker with these easy crockpot recipes.

8. Vegetable Pot Pie Stew

31 Low Sodium Recipes That Taste Good (9)

Source: thishealthykitchen.com

Your beloved veggie pot-pie flavors. But in a stew! So nutritious and colorful. This vegetable-loaded pot will both nourish and fill you up. So it is a perfect option for both lunch and dinner.

With a touch of cornstarch and cashew milk, this stew is also very creamy.

Low Sodium Dinner Recipes

Low in sodium doesn’t mean low in taste. And these healthy dinner recipes will show you that with every single bite.

9. Cauliflower Rice

31 Low Sodium Recipes That Taste Good (10)

Source: theforkedspoon.com

Not only is it low in sodium, but this recipe is also low in carbs. A great way to eat for anyone following a Keto diet. And for weight loss, too.

This recipe is also vegan and gluten-free, so perfect for everyone.

Lemon, shallots, and garlic, give it tons of flavor!

10. Air Fryer Asparagus

31 Low Sodium Recipes That Taste Good (11)

Source: cookingschooldropout.com

Not sure what to serve with your main dish for dinner?

Air-fried asparagus is a healthy and nutritious side. And it goes well with everything. Especially lean proteins like white fish or skinless chicken breasts.

The recipe features butter and garlic, but feel free to change the seasonings to taste.

11. Kalettes Flower Sprouts

31 Low Sodium Recipes That Taste Good (12)

Source: earthtoveg.com

First introduced to the Western world less than a decade ago, kalettes on your table will definitely be a hit.

A hybrid between Brussels sprouts and kale, these flower-like packs of nutrition can be super yummy. If prepared the right way.

And this recipe nails that perfectly!

12. Broccolini with Lemon Parmesan

31 Low Sodium Recipes That Taste Good (13)

Source: theshortordercook.com

Do your kids hate broccoli? Have you tried tricking them with broccolini? Broccolini has thinner stalks and a much less pungent taste.

And when there is lemon juice and parmesan cheese, and they come out crispy from the Air Frier, who could possibly resist them?

13. Spanish Rice and Beans

31 Low Sodium Recipes That Taste Good (14)

Source: wholesomemadeeasy.com

This Spanish-style rice with pinto beans and onions is not only one of the healthier low-sodium dinner recipes but finger-licking good, too.

Seasoned with unsalted tomato sauce and tons of flavor-boosting spices.

The thing you’ll love the most? It comes together in just 30 minutes.

14. Salad with Beans and Quinoa

31 Low Sodium Recipes That Taste Good (15)

Source: melissatraub.com

Drenched in lemon-herb dressing with a touch of sweetness that makes the veggie dance in your mouth, this salad is perfect for your low-sodium table.

Quinoa, cucumbers, beans, lettuce, and whatever veggies you can find in your kitchen to chop up.

15. Vegan Meatballs

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Source: strengthandsunshine.com

Meatballs without any meat! These vegan balls of flavor are dying for your low-sodium tomato sauce.

This recipe also includes instructions for a homemade tomato sauce.

Lentils, mushrooms, flax seeds, quinoa, and onion make soft bites that you won’t be able to stop eating.

16. Zucchini Chickpea and Potato Curry

31 Low Sodium Recipes That Taste Good (17)

Source: theshortordercook.com

Curry with veggies and lots of spices. Potatoes, chickpeas, tomatoes, and zucchini play their part here. But you can use other beans and vegetables if you want to.

Indian-inspired creamy stew that goes perfectly with a side of fluffy white rice.

17. Chickpea Tikka Masala

31 Low Sodium Recipes That Taste Good (18)

Source: masalaherb.com

Creamy, vibrant, and oh-so-tempting! This chickpea curry is spiced to perfection and loaded with coconut milk.

Served with white rice, it will be a delightful crowd-puller on your table.

Make sure to use low-sodium spices for this, and check the label before adding them to the pot.

18. Rice and Fava Bean Salad

31 Low Sodium Recipes That Taste Good (19)

Source: theshortordercook.com

Fava beans and rice, loaded with lemon flavors and a touch of mustard. Plus some scallions for a sharper bite and some more nutrients.

A full dinner that both looks and taste great!

The green pop of color makes this fluffy bowl even yummier.

19. Italian Pasta Salad

31 Low Sodium Recipes That Taste Good (20)

Source: strengthandsunshine.com

Italian pasta salad. Or as I call it, a rainbow bowl.

Tomatoes, red onions, cucumbers, black olives, and colorful bell pepper. Tossed with Italian dressing for a yummy dish.

The recipe uses colorful rotini. But regular pasta will do just fine, too.

20. Vegan Cauliflower Lentil Loaf

31 Low Sodium Recipes That Taste Good (21)

Source: strengthandsunshine.com

A vegan alternative to meatloaf! This is the yummiest swaps ever.

A lentil loaf loaded with cauliflower, peppers, onions, and lots of seasonings.

Topped with low-sodium ketchup and some liquid smoke?

Perfect for a holiday feast. But also as a regular weeknight dinner, as it can be made in just 45 minutes.

Low Sodium Dessert Recipes

Just because you are ditching sodium, doesn’t mean you don’t get to enjoy deserts. Here are the best choices your health approves of.

21. Cashew Energy Balls

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Source: allnutritious.com

Nutty, sweet, and incredibly healthy dessert/snack. Loaded with cashews, coconuts, dates, and a touch of vanilla for some extra flavor.

With only five ingredients, these energy-injecting balls will be on your table in under an hour.

Plus, they’re Vegan, Whole30, and low in sodium.

22. Carrot Cake Truffles

31 Low Sodium Recipes That Taste Good (23)

Source: ifoodreal.com

Carrot cake truffle bites, drizzled with chocolate? Anyone?

With almond butter, pats, coconut, raisins, and all of the warming spices that you can think of.

These energy balls are healthy, sweet, and ready in just 35 minutes.

23. 5 Ingredient Brownies

31 Low Sodium Recipes That Taste Good (24)

Source: allnutritious.com

These Brownies are made with only five ingredients and fudgy, sweet, and incredibly chocolatey.

With a fruity banana base, almond butter, and cocoa powder.

There are also some almond flakes for crunchiness and a secret spice that ties everything together.

24. No Bake Protein Cookies

31 Low Sodium Recipes That Taste Good (25)

Source: ifoodreal.com

Healthy, protein-packed cookies for a tasty sweet-tooth-satisfying treat. And they won’t even require your oven!

No bake and filled with oats, dates, and peanut butter.

Yummy and super convenient!

The best thing about them? They are made in just 20 minutes.

25. Peanut Butter Protein Cookies

31 Low Sodium Recipes That Taste Good (26)

Source: allnutritious.com

Only five ingredients? This has to be a recipe that you need in your recipe folder.

Vegan, dairy-free, high in protein, and low in sodium.

With oats, bananas, and peanut butter. These chewy cookies are perfect for a sweet breakfast on the go. Or with a glass of milk. Whichever you prefer.

26. Chocolate Raspberry Oatmeal Chia Pudding

31 Low Sodium Recipes That Taste Good (27)

Source: thehealthyepicurean.com

A mix between oatmeal and chia pudding, this chewy and sweet parfait-like dish will please all your senses.

If you don’t like raspberries, feel free to use other fruits.

Looking for more healthy oatmeal recipes? Enjoy these healthy porridge recipes.

27. Date Energy Balls

31 Low Sodium Recipes That Taste Good (28)

Source: allnutritious.com

If you’re craving something chewy and super nutty, this is it! This is the one recipe you need to be making.

With walnuts, pecans, coconuts, and dates. Plus some almond butter to combine everything together.

Low in sodium and without any gluten or dairy. This dessert is a guilt-free pleasure!

28. Fruit Salad

31 Low Sodium Recipes That Taste Good (29)

Source: theforkedspoon.com

Perfect for a snack or dessert, no one can possibly pass on a colorful bowl of chopped fruits.

The recipe uses berries, kiwi, mangoes, pineapples, watermelon, and grapes. And everything is tossed in a citrusy dressing.

Enjoy more fresh salads with these summer salad recipes.

29. Mango Chia Pudding

31 Low Sodium Recipes That Taste Good (30)

Source: allnutritious.com

To say that this chia pudding is fancy would be an understatement.

Whether you’re a fan of chia pudding or not, this is one recipe you’ll be coming back to regularly.

With mangoes and almond milk, no one will be able to pass on this fruity creaminess.

30. Sweet Potato Breakfast Bowl

31 Low Sodium Recipes That Taste Good (31)

Source: allnutritious.com

Technically, this is best if served for breakfast. But for all of you prone to sugary cravings, this is a recipe you’ll want at any time of the day.

Whipped, thick, and super creamy. This velvety potato and almond butter mixture is topped with yogurt, blueberries, and seeds.

Enjoy these yummy yogurt bowl ideas.

31. Blueberry Muffins

31 Low Sodium Recipes That Taste Good (32)

Source: ifoodreal.com

Fluffy blueberry muffins make one moist and guilt-free dessert.

They are made with whole wheat flour, applesauce, coconut, and blueberries.

The recipe suggests honey or maple syrup. Keep in mind that maple syrup is much lower in sodium. So go with that.

31 Low Sodium Recipes That Taste Good (33)

31 Low Sodium Recipes That Taste Good

Treat your heart well by switching over to theselow-sodium recipes. These include low-sodium chicken, soups and stews.

5 from 2 votes

Print Recipe Pin Recipe Save

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Recipe Roundup

Cuisine American

Servings 4 -6

Ingredients

  • 1. Lemon Roasted Chicken
  • 2. Chicken Noodle Soup
  • 3. Rosemary Chicken
  • 4. Vegan Soondubu Jjigae Soft Tofu Stew
  • 5. Beef Vegetable Soup
  • 6. Keto Vegetable Soup
  • 7. Rump Roast
  • 8. Vegetable Pot Pie Stew
  • 9. Cauliflower Rice
  • 10. Air Fryer Asparagus
  • 11. Kalettes Flower Sprouts
  • 12. Broccolini with Lemon Parmesan
  • 13. Spanish Rice and Beans
  • 14. Salad with Beans and Quinoa
  • 15. Vegan Meatballs
  • 16. Zucchini Chickpea and Potato Curry
  • 17. Chickpea Tikka Masala
  • 18. Rice and Fava Bean Salad
  • 19. Italian Pasta Salad
  • 20. Vegan Cauliflower Lentil Loaf
  • 21. Cashew Energy Balls
  • 22. Carrot Cake Truffles
  • 23. 5 Ingredient Brownies
  • 24. No Bake Protein Cookies
  • 25. Peanut Butter Protein Cookies
  • 26. Chocolate Raspberry Oatmeal Chia Pudding
  • 27. Date Energy Balls
  • 28. Fruit Salad
  • 29. Mango Chia Pudding
  • 30. Sweet Potato Breakfast Bowl
  • 31. Blueberry Muffins

Instructions

  • Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.

  • Get your shopping list going and make sure you've got all the ingredients.

  • Get cooking and make your next Low Sodium Recipe!

Notes

Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!

Tried this recipe?Leave a comment below with your rating! I love the feedback and respond to every comment!

31 Low Sodium Recipes That Taste Good (2024)

FAQs

What are good tasting low-sodium foods? ›

Any fresh fruits, such as apples, berries, oranges, mangoes, and bananas. Any fresh vegetables, such as broccoli, sweet potatoes, beets, okra, spinach, peppers, carrots, and edamame. Frozen vegetables without added butter or sauce.

How to make low-sodium food taste good? ›

When a recipe calls for even a pinch of salt, replace it with another herb or spice. You can add rosemary, marjoram, thyme, tarragon, onion powder, garlic powder, pepper, nutmeg, cumin, curry powder, ginger, cilantro, bay leaf, oregano, dry mustard, or dill.

How do you dine on a low-sodium diet? ›

How can you avoid sodium when eating out?
  1. Ask for low or no salt in your meal. Try to choose restaurants where the food is made to order, instead of choosing fast-food or buffet-style restaurants. ...
  2. Read the nutrition information of menu items. ...
  3. Choose lower-sodium desserts. ...
  4. Learn what food items are lower in sodium.

Can I eat pizza on a low-sodium diet? ›

The following foods are high in sodium and should be avoided on a low-sodium diet: Fast food: Burgers, fries, chicken fingers, pizza, etc. Salty snack foods: Salted pretzels, chips, salted nuts, salted crackers, etc. Frozen dinners: Frozen meat dishes, frozen pizza, etc.

What tastes salty but has no sodium? ›

Salt substitutes made from potassium chloride alone look like regular salt and have a salty flavor, but have zero sodium. “But potassium doesn't activate the same taste cells as sodium,” Breslin says. That's why people complain that these substitutes often leave a bitter or metallic aftertaste.

What do you crave when your sodium is low? ›

A person may crave salt — or salty foods such as chips, popcorn, or fries — due to boredom or stress. However, salt cravings can also indicate a sodium deficiency or a medical condition, such as Addison's disease.

Can you eat potatoes on a low sodium diet? ›

As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They're high in vitamin C and potassium and are a good source of vitamin B6. A medium potato, about 5.5 ounces, contains only 145 calories.

What is the healthiest alternative to salt? ›

Other Healthy Alternatives to Salt
  • Garlic.
  • Lemon juice or zest.
  • Ground black pepper.
  • Dried onion or onion powder.
  • Nutritional yeast.
  • Balsamic, apple cider and red wine vinegars.
  • Paprika.
  • Truffle oil.
Jun 15, 2023

What to eat in fast without salt? ›

Mangoes, jackfruit, custard apples, coconuts, etc. You can have unsalted puffed rice. Curd can be consumed without salt. There are a variety of juices such as sugarcane juice, coconut juice, and roasted gram flour sherbet which can be consumed without salt.

What is a good low sodium sandwich? ›

Replace deli meats with fresh-cooked turkey or chicken breast (90 mg sodium), fresh roasted beef or pork, and avoid ham, hot dogs and sausage products. Go for natural cheeses such as Swiss, cheddar or mozzarella (50-180 mg sodium) instead of processed cheese slices, and limit to 1 ounce.

What meat is low in sodium? ›

A: Lean meat options like skinless chicken breast, turkey breast, pork tenderloin, beef sirloin, etc., are the lowest in sodium. But make sure that they are freshly cut and unprocessed. Processed meat varieties like sausage, salami, etc., often contain a lot of sodium.

Can I eat spaghetti on a low sodium diet? ›

Avoiding these foods as much as possible can help reduce the amount of sodium you ingest significantly. A low-sodium diet requires you to avoid the following high-sodium foods: Canned foods (meats, soups, beef stew, and pasta meals)

Which vegetable is not allowed on a low sodium diet? ›

High-Sodium Foods
  • Regular canned vegetables and vegetable juices.
  • Olives, pickles, sauerkraut and other pickled vegetables.
  • Vegetables made with ham, bacon or salted pork.
  • Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and Tater Tots.
  • Commercially prepared pasta and tomato sauces and salsa.

Can you eat peanut butter on a low sodium diet? ›

Apples with peanut butter can be great low-salt diet snacks, but you have to make sure of one thing—that the only ingredient in the PB is plain ground organic peanuts, no salt added. One tablespoon of peanut butter can have 0 mg of sodium, and one medium apple has 0 mg, too.

How can I flush sodium out of my system fast? ›

“The very best thing to do is sweat,” says registered dietitian Julia Zumpano, RD, LD. “The body naturally removes sodium through sweat, tears and urine.” To even out your sodium level, get sweaty by exercising or sitting in a sauna. Drink plenty of fluids and cut out salt and salty foods right away.

What foods are good to raise low sodium levels? ›

1. How can I raise my sodium level at home? Consume foods that are naturally high in sodium, like pickles, olives, and cured meats. You can also add salt to your food or drink sports drinks that contain electrolytes.

What drink is good for low sodium? ›

First, coconut water.

Since the primary electrolyte people lose in sweat is sodium, that's what we're really trying to replace in a sports drink. An athlete could use coconut water and add a sodium source and be fine. Body Armor drinks, Coco Vita, etc., are very similar since they're coconut water-based.

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