If you are concerned about high blood pressure and heart disease, these low-sodium recipes have got your back. And you won’t be sacrificing flavor for health. This list includes recipes using various substitute ingredients to deliver the savory taste you know and love.
Get ready for low-sodium versions of all-time favorites like meatloaf, pasta chicken, and exotic dishes like kofta and Jamaican jerk. Make sure to stock your kitchen with lemons, herbs, and spices. You’ll be delightfully surprised at the number of ways you can reduce your daily intake of salt!
Sandwich bread can have a pretty high salt content. But with this recipe, you won’t ever go store-bought again. These quinoa buns are healthy and loaded with protein. Plus, they’re dairy and gluten-free, perfect for anyone with food intolerances. They’re easy to make and will change your sandwiches and burgers for the better!
Meatloaf is a staple in most American families, and this low-sodium version shows that you never have to sacrifice flavor for health. Get ready for a delicious, moist turkey meatloaf with a gorgeously crunchy crust. Featuring low-sodium ingredients like breadcrumbs, salt-free Italian seasoning, and no-salt ketchup, this meatloaf packs a punch of flavor.
Looking for a classic Italian roast packed with flavor minus the salt and calories? You’re going to love this tender roast that’s perfect for cold nights. Made with juicy tomatoes, bell pepper, garlic, and low-sodium beef broth, this is a hearty, delicious meal striking a balance between nutrition and taste.
Tomato and basil is a match made in heaven. And when you throw garlic and pan-seared chicken breasts in the mix, you’re in for a revelation. Keep the flavor of your meat simple with a no-frills seasoning of pepper, garlic powder, and a little bit of salt, and let the rest of the ingredients do their magic.
Quick and easy to prepare, this tilapia dish is the perfect way to feed the family on hectic weeknights. All you have to do is cook your mushrooms in butter, followed by the fish filets and aromatic spices like lemon-pepper seasoning, garlic, paprika, and cayenne. Once cooked, top your dish with tomato and green onions.
If you are preparing low-sodium meals regularly, a must-have seasoning in your kitchen is no-salt lemon-pepper. In this recipe, you use it to season pork chops along with a delicious sauce made with honey, mustard, and orange juice. The result is juicy and succulent bites of meat that’ll have your tastebuds tingling.
This Mediterranean-inspired dish goes from kitchen to table in under 20 minutes, so it’s the perfect weekday meal. Choose fishes such as tilapia, sole, halibut, cod, or haddock for their delicate flavor and versatility. The fish is seasoned with just a dash of salt and pepper and topped with a velvety rich lemon and capers sauce for a nutritious meal.
This quick, easy, and healthy recipe will knock your socks off. The combination of lemon pepper on tender grilled tuna in this recipe is divine. This is a dish that you can prepare in the summer on a grill or in the winter on the stovetop. Serve this lemony tuna with a mixed green salad with avocados.
This recipe for Carne Guisada delivers a thick stew made with chunks of fork-tender beef that is packed with flavor. To finish, sprinkle some fresh chopped onion and cilantro. Relish this dish with corn tortillas to scoop up the mouth-watering gravy.
This is an easy breakfast full of nutritious fruits and a hint of spice that’ll start your day just right. Build your meal with oats and oat milk as the base, followed by an array of stone fruits, chia seeds, and desiccated coconut and spiced with cardamom, mixed spice, and turmeric along with maple syrup and vanilla bean paste.
If you are looking for an excuse to fire up the grill, it can’t get better than this pork tenderloin recipe. The ultimate barbecue rub here features a beautiful blend of spices and some tangy lime juice, and the garlicky avocado sauce topping is to die for. Serve your pork with a salad or some baked potatoes.
This healthy dinner recipe is all about roasted chicken thighs and vegetables basted with scallions, mustard, and herbs. To lower the amount of sodium in your dish even further, replace the salt with lemon pepper or lemon juice. Use a thermometer to make sure you don’t overcook the chicken; bake until the thickest part registers at 165°F.
Pizza always comes at the cost of a considerable amount of fat and sodium. But with this recipe, you can indulge your pizza cravings without sacrificing flavor. It uses a minimal amount of low-fat mozzarella cheese and a generous serving of freshly cut vegetables like artichoke hearts, spinach, tomatoes, and bell pepper.
While brining turkeys is a common cooking method, in this version, the bird is salted and refrigerated overnight for seasoning. The turkey is also covered with cider-infused butter and the roasted bird is then topped with a beer-spiked gravy made with German-style Dortmunder Gold. This will be a thanksgiving dinner like none other!
Instead of making regular old pasta again, switch things up with carrot noodles. Season your raw carrot strips with some creamy, zesty garlic sauce that will leave you craving for more. This dish is bursting with colors, flavors, and textures. This no-cook recipe is ready in just about 10 minutes!
This simple Mexican-inspired recipe delivers outstanding flavors! You’ll season your shrimp with cumin, giving it some delightful color. Feel free to reduce or omit the salt and go wild with the lime juice. You can whip up this easy dish in no time and goes superbly with a plate of brown rice.
Whole pork tenderloin cooked with sliced apples, Dijon mustard, and thyme sauce — the result is a deliciously juicy roast with scrumptious fruit that breaks apart into saucy goodness. Make sure to use some low-sodium chicken broth to keep your chicken moist and tender.
Once you get acquainted with bulgur, you’ll be hunting for more recipes that incorporate this versatile grain. This Middle Eastern-inspired recipe features a beautiful bulgur veggie mix served along with beef kofta. By all means, reduce the amount of salt in your kale salad as feta will lend it a delicious savory taste.
Change up your flank steaks with this Asian-inspired marinade to drench your favorite cuts of beef in. The marinade is a combination of soy sauce, honey, balsamic vinegar, ginger, garlic, and scallions. Once grilled, you get a perfectly seared steak with a caramelized crust and a tender center bursting with flavor!
This recipe uses Explore Asia Organic Black Bean Spaghetti that is organic and gluten-free, sodium-free, rich in iron, and contains only 17 g of carbs per serving. Combine your healthy pasta with bell peppers, zucchini, mushrooms, and onions, and you have a fantastic meal in less than 30 minutes. For extra creaminess and flavor, drizzle some homemade lime mayo.
This simple and easy-to-make healthy side is made with brown rice, lemon juice, parmesan, and parsley. Brown rice is easy to digest and goes well with almost everything. Season your dish as you see fit and make it as low in sodium as you’d like. Serve with grilled veggies or fish!
Take your legumes to the next level with this Instant Pot recipe. Flavor your pinto beans with no-salt seasoning, chili powder, cumin, garlic, sweet onion, and vegetable stock. Topped with lime juice, cilantro, and green onions, this dish is both comforting and healthy.
This dish is so simple and tasty that you’ll be making it on the regular. Your new favorite pasta recipe is made with shrimp, garlic, olive oil, butter, low-sodium broth, lemon juice, and pepper flakes. An easy way to reduce your sodium intake is by omitting salt when cooking pasta! Serve your lemony pasta with grated parmesan!
#24. Jamaican Stir Fry
A variation of the Jamaican jerk chicken, this easy stir fry recipe has a nice spicy punch. It makes robust use of seasonings like garlic, ginger, onion, brown sugar, scotch bonnet, black pepper, cinnamon, thyme, allspice, nutmeg, clove, coriander, and chives. Cooked with potatoes and pineapples, this stir fry chicken is to die for!
You won’t notice the lack of salt in this recipe at all. The marinade for your beef skewers is packed with garlic, ginger, cilantro, chili peppers, and apple cider vinegar. By soaking your meat overnight, you’ll get tender, juicy skewers that will leave everyone asking for more.
If you want a versatile meat dish you can pair with tacos, burritos, enchiladas, taquitos, and even rice, this is it. Beef barbacoa is cooked until fall-apart tender and deliciously flavored with a vinegar-lime chipotle sauce. The beef cheeks are cooked to a tender, juicy consistency as the fat marbles. It’s the perfect filling for your tacos or sandwiches.
For an effortless dinner that the whole family will love, try out these healthy chicken and veggie foil packets. They’re loaded with Italian spices and are ready to consume within half an hour. Plus, everyone gets a packet of their own! Serve with rice or noodles for a wonderfully healthy meal.
Piled high with flavorful toppings, this tostada recipe is going to be your new favorite! Once you brown the pork, rub your meat with a mix of cumin, adobo seasoning, and garlic powder. Next, cook it in a slow cooker on low with low-sodium chicken broth, chipotles in adobo, and bay leaves for 8-10 hours. Serve on tostadas and enjoy!
For this incredible blackened fish recipe, you first prepare a delicious slaw with pineapple, cabbage, vinegar, and lime juice. Next, season your fish filets with incredible blackening spice and cook it on the grill. Don’t forget the low-sodium sour cream sauce spiced with sriracha. Assemble everything on tortillas and serve with lime wedges!
This humble meal of pasta, broccoli, and chicken pulls no punches in the favor department. This 25-minute recipe uses reduced-sodium chicken broth to meet your health needs. Top your dish off with parmesan cheese for some creamy, healthy goodness. And remember to skip the salt when cooking your pasta!