10+ Low Sodium Recipes to Keep Your Meals Healthy and Delicious

Eating meals with less salt can actually help you feel better and keep your heart in good shape. Lots of us want to cut back on sodium but don’t want to eat bland food.

Low sodium recipes show you how to enjoy good flavors while cutting back on salt.

You don’t have to settle for boring meals just because you’re lowering sodium. These recipes use fresh ingredients and clever seasoning to make your dishes both tasty and healthy.

You’ll find plenty of simple options that fit your lifestyle and actually support your health goals.

1) Creamy Asparagus Soup

This creamy asparagus soup is a great way to enjoy fresh veggies without all the extra salt. Using low-sodium broth keeps things heart-healthy.

The asparagus cooks until it’s nice and tender, then you blend it into a smooth, cozy soup. Add a bit of fat-free yogurt or a sprinkle of light cheese for creaminess, skipping the heavy cream.

Lemon juice or fresh herbs can really brighten the flavor—no salt needed. Making this soup doesn’t take long, so it’s perfect for lunch or a lighter dinner.

Ingredients

• 2 pounds asparagus, trimmed and cut into 1-inch pieces
• 3 cups low-sodium chicken or vegetable broth
• 1/2 cup fat-free yogurt or a small handful of grated Parmesan
• 1 tablespoon margarine or olive oil
• 1 teaspoon lemon juice
• 1/2 teaspoon black pepper

Cooking Instructions

1. Boil asparagus in the broth for 7-8 minutes until tender.
2. In another pot, melt margarine over low heat.
3. Combine asparagus and broth with margarine, then blend until smooth.
4. Stir in yogurt or Parmesan and lemon juice.
5. Heat gently and season with black pepper before serving.

Learn more about creamy asparagus soup here.

2) Curried Cream of Tomato Soup with Apples

Here’s a soup that’s both comforting and low in sodium. The curry powder brings a gentle warmth that works surprisingly well with the sweet apples.

You’ll start by gently cooking onions, celery, and garlic in olive oil, then add curry powder for that fragrant kick. Tomatoes and broth make up the base, and apples bring in a fresh, subtle sweetness.

Finish the soup with fat-free milk for creaminess without the fat. Every spoonful brings a nice mix of savory and sweet.

Ingredients

• 2 tablespoons olive oil
• 1 1/2 cups finely chopped onion
• 1 cup finely chopped celery
• 1 teaspoon minced garlic
• 1 tablespoon curry powder
• 6 cups low-sodium vegetable or chicken broth
• 1 1/2 cups apple cubes
• 1 cup fat-free milk

Cooking Instructions

1. Heat olive oil over medium in a soup pot.
2. Add onion, celery, and garlic; cook until soft.
3. Stir in curry powder.
4. Pour in broth and bring to a boil.
5. Lower heat and simmer for 15 minutes.
6. Add apple cubes and cook another 10 minutes.
7. Stir in fat-free milk and warm gently—don’t let it boil.
8. Serve warm.

You can try this recipe from Mayo Clinic for more details.

3) Oven Fried Chicken

Oven fried chicken lets you enjoy crispy chicken without all the salt. Use herbs and spices like paprika, garlic, and onion powder instead of salt for big flavor.

Buttermilk or a light egg coating helps the spices stick and keeps the chicken juicy. Baking at a high temp gives you that golden, crunchy outside—like fried chicken, but way healthier.

If you want even less sodium, skip the egg and just use a flour and spice mix. This chicken is easy to make and fits nicely into a low sodium meal plan.

Ingredients

• 4 chicken pieces
• 1 cup buttermilk (or milk alternative)
• 1 cup flour
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• ½ teaspoon cayenne pepper (optional)
• Cooking spray or oil

Cooking Instructions

1. Preheat oven to 425°F (220°C).
2. Soak chicken in buttermilk for 30 minutes.
3. Mix flour and spices in a bowl.
4. Coat chicken in flour mixture.
5. Place chicken on a greased baking sheet.
6. Spray lightly with cooking spray.
7. Bake for 35-40 minutes until crispy and cooked through.

4) Citrus Salmon with Orange Relish

This salmon recipe skips the salt and uses orange juice and fresh herbs for a punch of flavor. Marinate the salmon in orange juice, olive oil, and thyme—it keeps the fish moist and adds a subtle citrus note.

Bake the salmon slowly at 350°F (175°C) so it turns out just right. Top with a quick orange relish for a zesty finish that balances the richness of the fish.

Ingredients

• 4 salmon fillets
• 1/4 cup orange juice
• 2 tablespoons olive oil
• 1 1/2 teaspoons whole thyme leaves
• 1/2 cup orange segments (for relish)

Cooking Instructions

1. Mix orange juice, olive oil, and 1 teaspoon thyme.
2. Pour marinade over salmon and let sit for 15-30 minutes.
3. Preheat oven to 350°F (175°C).
4. Bake salmon for 15-20 minutes or until cooked through.
5. Top with orange segments mixed with remaining thyme before serving.

5) Chicken Tikka Masala

You can make Chicken Tikka Masala with less sodium and still keep it delicious. Use skinless chicken thighs or tenders, and swap out salt for spices like garam masala, turmeric, and chili powder.

Yogurt brings creaminess to the sauce, no extra salt needed. Making it at home helps you skip the sodium bomb in many restaurant or store-bought sauces.

Serve it with plain rice or naan for a balanced meal. If you’re in a hurry, grab a low sodium jarred sauce and stir in some Greek yogurt for a creamy finish.

Ingredients

• 1 pound boneless skinless chicken thighs or tenders
• 1/2 medium onion, diced
• 1/2 tablespoon fresh ginger, grated
• 1 1/2 teaspoons garam masala
• 1 teaspoon chili powder
• 1/4 teaspoon turmeric
• 1/2 cup plain Greek yogurt
• 1/4 teaspoon salt (optional)
• 1/2 cup all-purpose flour (for coating)

Cooking Instructions

1. Coat chicken pieces in flour mixed with a bit of salt.
2. Brown chicken in a pan over medium heat until cooked through.
3. Sauté onion and ginger until soft.
4. Add garam masala, chili powder, and turmeric; cook for 1 minute.
5. Stir in Greek yogurt and cooked chicken.
6. Simmer gently for 10 minutes on low (around 275°F / 135°C).
7. Serve with plain jasmine rice or naan.

For more tips on low sodium Chicken Tikka Masala, visit this recipe.

6) Lemon Pepper Fish

Lemon pepper fish is simple and tasty—great if you’re watching your sodium. Lemon pepper seasoning brings flavor without much salt.

Pick a white fish like cod, tilapia, or mahi mahi. Baking keeps the fish moist and healthy.

Drizzle with olive oil and fresh lemon juice for extra zing. Add a bit of butter on top if you’re feeling it.

This dish goes well with rice or steamed veggies. It’s quick, easy, and perfect for busy nights.

Ingredients:

• 4 white fish fillets (cod, tilapia, or mahi mahi)
• 1 tablespoon olive oil
• 1 teaspoon lemon pepper seasoning
• 2 tablespoons fresh lemon juice
• 1-2 teaspoons butter (optional)

Cooking Instructions:

1. Preheat oven to 400°F (200°C).
2. Place fish fillets on a baking sheet.
3. Drizzle olive oil and lemon juice over the fish.
4. Sprinkle lemon pepper evenly.
5. Bake for 12-15 minutes until fish flakes easily.
6. Add butter on top while hot if you want.

7) Roasted Pork Tenderloin with Rosemary

Roasted pork tenderloin with rosemary is easy, flavorful, and low in sodium. Rub the pork with fresh rosemary, garlic, and black pepper—skip the salt to keep things heart-healthy.

Roast at 350°F (175°C) for about 20 minutes per pound. Let the pork rest before slicing for the juiciest results.

Fresh herbs like rosemary add tons of flavor without extra sodium. Try a splash of lemon juice or a bit of mustard if you want to mix things up.

Ingredients

• 1 pork tenderloin (around 1 to 1.5 lbs)
• 2 tablespoons olive oil
• 2 tablespoons fresh rosemary, chopped
• 2 cloves garlic, minced
• Black pepper, to taste
• Optional: lemon juice or mustard

Cooking Instructions

1. Preheat oven to 350°F (175°C).
2. Mix olive oil, rosemary, garlic, and pepper.
3. Rub mixture all over the pork tenderloin.
4. Place pork on a baking pan.
5. Roast for about 20 minutes per pound.
6. Remove from oven and let rest 5 minutes before slicing.

8) Minestrone Soup

Minestrone soup is a go-to if you want something hearty but low in sodium. Load it up with fresh veggies like carrots, celery, and green beans.

No salt added broth keeps the sodium in check while still giving you a warm, comforting bowl.

This soup gets extra protein and fiber from pasta and beans. Season with herbs and garlic instead of salt—trust me, you won’t miss it.

It’s easy to make on the stove or in a slow cooker. You can toss in whatever veggies you have on hand.

Ingredients

• 1 cup celery, diced
• 1 cup carrot, diced
• 1 cup onion, diced
• 1 cup green beans, cut into 1″ pieces
• 8 cups no salt added chicken broth
• 1 cup cooked beans (like cannellini or kidney beans)
• 1 cup small pasta (like ditalini)
• 1 garlic clove, minced
• 1 tablespoon olive oil
• Italian herbs (basil, oregano) to taste

Cooking Instructions

1. Heat olive oil in a big pot over medium.

2. Toss in onions, carrots, and celery. Let them cook for about 5-7 minutes, just until they soften.

3. Add garlic and herbs. Give it another minute or two.

4. Pour in the broth and crank up the heat to bring it all to a boil.

5. Add green beans, beans, and pasta. Let it simmer for 15-20 minutes, or until the pasta feels just right.

6. Taste and tweak the herbs if you want. Serve it warm, maybe with some crusty bread if you’re feeling fancy.

For a slow cooker, just toss everything but the pasta into the pot. Set it on low for 6-8 hours. Throw in the pasta for the last 30 minutes before you eat.

You’ll find more tips in this low sodium minestrone soup recipe.

9) Crispy Parmesan Roasted Potato

Crispy Parmesan roasted potatoes make a killer side dish when you want something low in sodium. They get that golden crunch on the outside but stay fluffy inside—kind of the dream, really.

Garlic, herbs, and Parmesan do most of the flavor work here, so you don’t even miss the extra salt.

Toss the potatoes with olive oil, garlic powder, and dried herbs before they hit the oven. Right near the end, sprinkle on the Parmesan so it gets all crisp and melty.

Baking at 425°F (220°C) is what gets them so golden and crunchy.

Honestly, these work as a snack or next to just about any main dish. Plus, you probably have everything you need already in your kitchen.

Ingredients

• 2 pounds potatoes, cut into chunks
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano or Italian seasoning
• 1/4 teaspoon black pepper
• 1/2 cup grated Parmesan cheese

Cooking Instructions

1. Preheat your oven to 425°F (220°C).

2. In a big bowl, toss the potatoes with olive oil, garlic powder, oregano, and pepper.

3. Spread them out on a baking sheet in a single layer.

4. Roast for 25-30 minutes. Give them a stir halfway through.

5. Sprinkle Parmesan cheese over the potatoes. Pop them back in for another 5 minutes.

6. Pull them from the oven and serve warm. Maybe sneak a couple before they hit the table—no judgment.

10) Tuscan Herb & Artichoke Pizza

This Tuscan Herb & Artichoke Pizza packs a ton of flavor without loading up on sodium. Herbs do most of the heavy lifting here, so you don’t really miss the salt.

Creamy goat cheese and those soft artichoke hearts make every bite feel a little indulgent. It’s a great pick for nights when you want something quick but still a bit special.

Sprinkle on some Parmesan if you’re after extra flavor, but don’t worry—it won’t send the sodium through the roof. The herbs really keep things feeling fresh.

Ingredients:

• Pizza crust (12-inch)
• ½ cup creamy goat cheese
• 1 cup artichoke hearts, chopped
• ¼ cup grated Parmesan cheese
• 2 teaspoons mixed Tuscan herbs (oregano, rosemary, thyme)
• 1 tablespoon olive oil

Cooking Instructions:

1. Preheat your oven to 425°F (220°C).
2. Brush the pizza crust with olive oil.
3. Spread goat cheese over the crust.
4. Top with chopped artichoke hearts.
5. Sprinkle on Parmesan and the Tuscan herbs.
6. Bake for 12-15 minutes until the crust turns golden and the cheese gets melty.
7. Let it cool for a few minutes, then slice and dig in.