49 Low-Sodium Recipes That Are Kind to Your Heart (2024)

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49 Low-Sodium Recipes That Are Kind to Your Heart (1)Amy GlanderUpdated: Jan. 30, 2024

    Treat your heart well by switching over to these low-sodium recipes, each one featuring 300 mg of sodium or fewer per serving.


    Citrus Salmon en Papillote

    This salmon dish is so easy to make yet so delicious, elegant and low in sodium. —Dahlia Abrams, Detroit, Michigan

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    Marinated Pork Kabobs

    This recipe was originally for lamb, but I adapted it to pork and adjusted the spices. It's always requested when the grill comes out for the season. —Bobbie Jo Miller, Fallon, Nevada

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    Taste of Home

    Pizza Caprese

    One of my favorite pizzas is so simple to make and comes together so quickly. Pizza Caprese is simply heirloom tomatoes, fresh mozzarella and really good extra virgin olive oil. I could eat this every day! —Beth Berlin, Oak Creek, Wisconsin

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    Nectarine Chicken Salad

    When guests are coming for lunch or dinner in the warm summer months, I like to serve this attractive, low-sodium recipe. The dressing is refreshingly tart. A neighbor shared the recipe years ago and I’ve passed it on many times.

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    Air-Fryer Fish Tacos

    These crispy air-fryer fish tacos are good enough to challenge the best food truck. I love that the fish is deliciously guilt-free because it’s air fried instead of deep fried. —Lena Lim, Seattle, Washington

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    Eggplant Casserole

    With lots of vegetables, this good-for-you eggplant casserole is low in calories, but full of flavor. I make it often in summer when fresh produce is abundant.—Marelyn Baugher, Holdredge, Nebraska

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    Zucchini Tomato Pasta

    I came up with this low-sodium recipe after planting too many zucchini plants in our vegetable garden. My husband loved it the first time I served it and now we make it quite often.—Joy Turner, Amherst, Ohio

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    Cilantro-Topped Salmon

    This cilantro lime salmon has been a favorite with everyone who's tried it. A bright and fresh cilantro-lime sauce complements tender salmon fillets in this entree. —Nancy Culbert, Whitehorn, California

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    Apple Maple Chops

    This apple and maple pork chop recipe is one of my family's favorites—my children just love it. The pork is super tender, and the maple syrup really makes the dish. It is so easy since it's made in the slow cooker! —Niki Schiefer, Attica, Ohio

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    Saucy Beef and Cabbage Dinner

    Using cabbage is a fantastic way to bulk up a meal without adding extra fat and calories. The cabbage in this dish is tender but still has a nice crunch. —Marcia Doyle, Pompano, Florida

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    Grilled Mahi Mahi

    Instead of grilling the usual hamburgers or chicken breasts, prepare this grilled mahi mahi and reel in raves! —Taste of Home Test Kitchen

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    Moroccan Lamb Lettuce Wraps

    I am a huge fan of both Moroccan lamb and lettuce wraps. This combination—with the creamy dressing and crunchy cucumber—makes a tasty slow-cooked dish. The wine and chili powder add even more flavor elements. —Arlene Erlbach, Morton Grove, Illinois

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    Chicken with Rosemary Butter Sauce

    This elegant rosemary chicken requires minimal effort but will win you major compliments. You'll love the mellow sauce! —Connie McDowell, Greenwood, Delaware

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    Taste of Home

    Mushroom Steak Salad with Walnut Vinaigrette

    When I want to serve a romantic dinner for my husband and me, I fix this elegant yet easy salad. I just add crusty French bread and a glass of wine. —Candace McMenamin, Lexington, South Carolina

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    Pomegranate, Chicken and Farro Salad

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    Taste of Home

    Sheet-Pan Tandoori Chicken

    This low-sodium recipe is easy for weeknights since it bakes in one pan, but it is also special enough for guests. The best part? There isn’t much to clean up when dinner is over! —Anwar Khan, Iriving, Texas

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    Taste of Home

    Mughali Chicken

    I enjoy cooking for my family and try to incorporate healthy new foods into our menus. This authentic Indian dish is a favorite. —Aruna Kancharla, Bentonville, Arkansas

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    Greek Ouzo Pork Kabobs

    Do dinner like the Mediterraneans with these delightfully different kabobs. The ouzo, an anise-flavored liqueur, and the tzatziki dipping sauce give you a real taste of the Greek islands. —Francine Lizotte, Surrey, British Columbia

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    Taste of Home

    Refreshing Shrimp Salad

    Avocado, strawberries and shrimp are wonderful together in this filling yet light salad. Balsamic or raspberry vinaigrette dressings go well with the salad, as do Asian-inspired dressings. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

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    Taste of Home

    Char Siu Pork Lettuce Cups

    The Asian influence here in the Hawaiian islands inspired my char siu recipe. It’s tasty as is, in a bun, on a lettuce cup or over rice. We make it often so we have leftovers to add to fried rice, ramen and salads. —Karen Naihe, Kamuela, Hawaii

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    Lemon-Rosemary Pork Tenderloin

    This tender pork is seasoned with a wonderful herb and lemon rub I created. Even my husband, who is a chef, thinks this dish is special enough for company. —Carol Birkemeier, Nashville, Indiana

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    Taste of Home

    Cod and Asparagus Bake

    The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like. —Thomas fa*glon, Somerset, New Jersey

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    Chicken Poppy Seed Salad

    Juicy berries, crisp sugar snap peas and crunchy pecans complement the lime-marinated chicken in this pretty salad. The homemade sweet-sour dressing is simply delicious. —Rebekah Radewahn, Wauwatosa, Wisconsin


    Taste of Home

    Hungarian Goulash

    Talk about your heirloom recipes! My grandmother made this Hungarian goulash recipe for my mother when she was a child, and then Mom made it for us to enjoy. Paprika and caraway add wonderful flavor, and sour cream gives it a creamy richness. It’s simply scrumptious! —Marcia Doyle, Pompano, Florida

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    Weeknight Chicken Chop Suey

    If you'd like a little extra crunch with this colorful chop suey, serve with chow mein noddles. —George Utley, South Hill, Virginia

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    The sweetness of the apples and onions nicely complements the roast pork. With its crisp, golden exterior and melt-in-your-mouth flavor, this pork is my family's favorite weekend dinner. —Lily Julow, Lawrenceville, Georgia

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    Grilled Salmon Fillet

    Growing up on a family-owned resort, I was expected to help around the kitchen. This grilled salmon fillet recipe became my specialty. —Paul Noetzel, Grafton, Wisconsin

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    Pine Nut-Crusted Tilapia

    This golden-brown fish has a tender texture, a nutty coating and a hint of sweet honey. It is fast to fix and can be served for a special family meal or when you want to impress guests. —Taste of Home Test Kitchen

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    Taste of Home

    Breaded Pork Chops

    These traditional pork chops have a wonderful home-cooked flavor like the ones Mom used to make. The breading makes them crispy outside and tender and juicy inside. Why not treat your family to some breaded pork chops tonight? —Deborah Amrine, Grand Haven, Michigan

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    South Seas Mango Halibut

    This mango halibut recipe is marinated in aromatic spices, then stir-fried and combined with coconut milk and fresh mango. It'll transform a weeknight meal into a tropical delight! —Taste of Home Test Kitchen

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    Kabobless Chicken and Vegetables

    As the primary caregiver for my grandma, I am trying to cook healthier for her. I am fascinated with Mediterranean cuisine. It is much easier to have chicken and vegetables off the kabob, which inspired this sheet-pan dinner. —Chelsea Madren, Fullerton, California

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    Grilled Lime Chicken

    A wonderful citrusy marinade makes this grilled lime chicken tangy and tasty. A few hours before dinner, simply marinate the chicken for a fuss-free meal later on. —Lisa Dougherty, Vacaville, California

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    Taste of Home

    Tofu Chicken Nuggets

    These tofu chicken nuggets can be made ahead to use throughout the week. To mimic the taste (and texture!) of chicken, we also use a plant-based product called seitan. —Rashanda Cobbins, Milwaukee, Wisconsin

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    Spinach Shrimp Fettuccine

    I experimented for a couple of years before perfecting this colorful dish, and everyone raves about it. It is easy and light, and it fits into my busy schedule. —Kristin Walker, Suffolk, Virginia

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    Taste of Home

    Chicken Veggie Packets

    People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan

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    South-of-the-Border Chicken Salad with Tequila Lime Dressing

    Add a burst of color to your table with this fresh main-dish that's topped with homemade tequila lime salad dressing. For a simple garnish sprinkle salad with lightly crushed tortilla chips.—Annette Hottenstein, co*ckeysville, Maryland

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    Taste of Home

    Basic Meat Loaf

    Since I can’t have much salt, I’ve come up with a low-sodium recipe for easy meatloaf that is really tasty without it. —Lillian Wittler, Wayne, Nebraska

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    TMB Studio

    Chunky Chicken Salad with Grapes and Pecans

    This chicken salad with grapes is ready in a snap when using rotisserie chicken and a few quick chops of pecans, sweet onion and celery. —Julie Sterchi, Jackson, Missouri

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    Scrumptious California Salmon

    California cuisine is all about balancing flavors. This low-sodium recipe brings out the sweetness in orange juice and honey and balances it with the kick of ancho chili pepper and balsamic. —Dustin Anderson, Fillmore, California

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    Maple Mustard Chicken

    My husband loves this chicken dish. It calls for only five ingredients, and we try to have them all on hand for a delicious and cozy dinner anytime. —Jennifer Seidel, Midland, Michigan

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    Grilled Buttermilk Chicken

    I created this low-sodium recipe years ago after one of our farmers market customers, a chef, shared the idea of marinating chicken in buttermilk. The chicken is easy to prepare and always turns out moist and delicious! I bruise the thyme sprigs by twisting them before adding them to the buttermilk mixture; this tends to release the oils in the leaves and flavor the chicken better. —Sue Gronholz, Beaver Dam, Wisconsin

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    Cumin Quinoa Patties

    This easy to make veggie burger packs an amazing taste, and the crunch from the addition of quinoa makes the texture to die for. This is an easy and delicious vegetarian burger option that you must try. Pan-frying adds a perfect crisp that takes it to the next level. The mixture can be made ahead of time, and it freezes very well. Enjoy! —Beth Klein, Arlington, Virginia

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    Chicken Fajita Salad

    This low-sodium recipe came from Texas, which is famous for its Mexican food. I love to cook, even though it’s just for me and my husband now. I invite our grown kids over a lot, and they just love this chicken fajita salad. I’m happy to share it! —Lois Proudfit, Eugene, Oregon

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    Taste of Home

    Chicken Mushroom Stew

    The flavors blend beautifully in this pot of chicken, vegetables and herbs as it simmers slowly. —Kenny Van Rheenen, Mendota, Illinois

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    Moroccan Chicken Tagine Pockets

    I enjoy shredded chicken dishes, pita sandwiches and Moroccan seasonings. The addition of the carrot salad laced pomegranate seeds and with dates lends an extra punch and crunch. Mini flour tortillas can be substituted for pitas. —Arlene Erlbach, Morton Grove, Illinois

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    Originally Published: September 14, 2018

    49 Low-Sodium Recipes That Are Kind to Your Heart (46)

    Amy Glander

    Amy is a book editor at Taste of Home where she gets to pour her passions for food and storytelling into trade and series cookbooks. When she’s not writing or editing, you’ll find her antiquing, cooking and baking from her favorite vintage cookbooks and exploring Milwaukee’s urban beauty with her digital SLR in hand.

    49 Low-Sodium Recipes That Are Kind to Your Heart (2024)


    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

    What is considered a low-sodium dish? ›

    These recipes have no more than 140 milligrams of sodium per serving.

    What snacks are low-sodium? ›

    • LesserEvil Himalayan Pink Salt Organic Paleo Puffs. ...
    • Nut Harvest Lightly Salted Whole Cashews. ...
    • Enlightened Bada Bean Bada Boom Crunchy Broad Beans. ...
    • Simple Mills Almond Flour Crackers. ...
    • Utz No Salt Added Original Potato Chips. ...
    • BOOMCHICKAPOP Light Kettle Corn. ...
    • Annie Chun's Roasted Seaweed Snacks.
    Jun 5, 2023

    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 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 meat has the lowest 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.

    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.

    Is peanut butter low in sodium? ›

    The biggest nutrient difference between natural and regular peanut butter comes down to sodium. Natural peanut butter is salt free and therefore has no sodium. Regular peanut butters contain 50 to 75 milligrams of sodium per tablespoon, depending on the brand.

    Can you eat bananas if you have low-sodium? ›

    Enjoy high-potassium foods regularly.

    These include sweet potatoes, potatoes, greens, tomatoes and lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. Potassium helps counter the effects of sodium and may help lower your blood pressure.

    What chips have no sodium? ›

    Kettle Unsalted

    If any chip doesn't need salt, it's Kettle. They're just so high quality, crunchy, and delicious.

    What are the best chips for low-sodium? ›

    “Sun Chips are made with whole grains” — including whole wheat, oats, and brown rice flour — “with more fiber than traditional potato chips, plus they are lower in fat and sodium, making it a healthier swap,” says DeGore. You also get a hefty serving size of these chips.

    How do you cook on a low sodium diet? ›

    Try Salt-free 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

    Are potatoes high in sodium? ›

    They're a good source of vitamins, minerals and fiber. 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.

    Which foods on the breakfast menu are lowest in sodium? ›

    • Oatmeal: Prepare unsweetened, plain oatmeal with water or low-sodium milk. ...
    • Greek Yogurt: Choose plain, unsweetened Greek yogurt and add fresh fruit, honey, or a small amount of low-sodium granola.
    • Eggs: Scrambled or boiled eggs are naturally low in sodium. ...
    • Smoothie: Blend together unsalted spinach, frozen fr.
    Aug 19, 2014

    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 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.

    How can I lower my sodium levels quickly? ›

    When you drink plenty of water, your body can flush the excess sodium in your body. It is important to drink plenty of water if you have too much sodium in your blood because your kidneys will flush out the excess sodium and help to lower your blood pressure over the long term.


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