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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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


  • 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


  • 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!


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)


How to make low-sodium food taste good? ›

Explore other flavors when you are cooking.
  1. Add a splash of lemon and other citrus fruits, or wine, to soups and other dishes. ...
  2. Avoid onion or garlic salt. ...
  3. Try different types of pepper, including black, white, green, and red.
  4. Experiment with vinegars (white and red wine, rice wine, balsamic, and others).
Jun 22, 2022

What are some good low-sodium foods to eat? ›

Here are some good options to try:
  • Whole grains like brown or wild rice, quinoa, or barley.
  • Whole-wheat or whole-grain pasta and couscous.
  • Whole-grain hot or cold breakfast cereals with no added sugars, like oatmeal or shredded wheat.
  • Unsalted popcorn or low-sodium chips and pretzels.
Jun 1, 2023

How can you make a low-sodium diet more appealing? ›

Adding fresh herbs, citrus zest, toasted nuts or fresh or dried fruits to the mix will also boost flavor without the need for salt.

What is considered a low-sodium dinner? ›

Low-Sodium Alternatives
  • Any fresh or frozen beef, lamb, pork, poultry and fish.
  • Eggs and egg substitutes.
  • Low-sodium peanut butter.
  • Dry peas and beans (not canned)
  • Low-sodium canned fish.
  • Drained, water or oil packed canned fish or poultry.

What tastes like salt but no sodium? ›

Potassium Chloride

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 tastes salty but is low sodium? ›

Use fresh lemons, limes, or most any citrus fruit. This is one of the best flavor tips for getting a salty flavor without using salt.

Can I eat pizza 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) Frozen meals, entrees, and pizza.

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

List of High-Sodium Foods to Limit or Avoid
CategoryFoods to Avoid
Preserved Vegetables & FruitsCanned (with salted) mushrooms, pineapples, sun-dried tomatoes, sauerkraut, kimchi, etc.
Dairy with SodiumButter, buttermilk, processed cheese, regular cheese (cottage cheese, gouda, etc.), spreads and dressings, etc.
9 more rows
Apr 28, 2023

What foods have no sodium at all? ›

Both fruits and vegetables contain important nutrients that can help lower cholesterol and blood pressure. Some naturally sodium-free vegetables include asparagus, green beans, cucumbers, eggplant, garlic and squash.

What is the first food to be restricted in a low-sodium diet? ›

The first food to be restricted in a low-sodium diet is salt because it contains the most concentrated source of sodium. While all foods contain some sodium, the quantities in fruits, vegetables, and meats are much less.

What are the trends in low sodium diets? ›

Avoid Processed Foods

“Check the nutrition label: One serving of snacks, sauces, dressings and processed meats should have 200 mg of sodium or less. With ready-to-eat meals, aim for 600 mg of sodium or less.”

What is the fastest way to raise your sodium level? ›

Increase your salt intake

Consuming more salt is the most straightforward way to increase your sodium levels. Salt, also known as sodium chloride, is our diet's primary sodium source.

What meat has the least 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.

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 are 5 ways to add flavor to a dish without using salt? ›

5 Ways to Add Flavor Without Adding More Salt
  1. Stir in herbs and spices.
  2. Add a splash of vinegar.
  3. Squeeze or zest citrus.
  4. Sprinkle in some cheese.
  5. Add aromatics like garlic, onions, and shallots.
May 1, 2019

How do you reduce sodium without losing flavor? ›

USE MORE ACID: Adding vinegar, citrus juice, processed tomatoes, cultured dairy foods (e.g., buttermilk, yogurt), pickled juice, or other higher acid ingredients at the end of cooking can hel p balance flavors of a dish, lessening the need to add salt.

What can you use to add flavor to food in sodium restricted diets? ›

Other Ingredients to Add Flavor without Salt
  • Lemon juice, lime juice, red wine vinegar, balsamic vinegar, apple cider vinegar, or citrus zest as a garnish.
  • Different types of pepper, such as white pepper or red pepper.
  • Aromatics like garlic and ginger, plus green onions (scallions), shallots, or leeks.
Jan 10, 2024

What can I use for flavor instead of salt? ›

Some flavorful salt substitutes to experiment with in your cooking are:
  • 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

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