Flavorful meals to keep your sodium levels in check.
Looking for some low-sodium dinner recipes? You’re in luck! We’ve put together a low sodium dinner menu of 21 delicious recipes that will help you stay within your daily sodium limits. From simple chicken dinners to hearty vegetarian dishes, we’ve got something for everyone. So why not give one (or all!) of these recipes a try tonight? Bon appétit!
Why Low-Sodium?
Too much sodium can lead to high blood pressure, which is a major risk factor for heart disease and stroke. While it’s important to limit your sodium intake, it’s also essential to make sure you’re getting enough of other nutrients like potassium and calcium. These minerals help balance out the effects of sodium in the body and play an important role in keeping your blood pressure under control.
What’s in a Serving?
The American Heart Association recommends limiting your daily sodium intake to less than 2,300 milligrams (mg), or about one teaspoon of salt. If you have a pre-existing condition like high blood pressure or diabetes, your goal should be even lower: no more than 1,500 mg per day.
Here’s a look at how some common foods measure up. Keep in mind that these are general guidelines and the sodium content of foods can vary depending on the brand, how it’s prepared, and other factors:
- One slice of bread: 70-80 mg
- One cup (240 ml) of tomato soup: 380 mg
- One ounce (28 grams) of cheddar cheese: 175 mg
- One cup (240 ml) of chicken noodle soup: 940 mg
- One cup (240 ml) of minestrone soup: 1,040 mg
As you can see, even a small amount of some foods can quickly add up. That’s why it’s important to be mindful of the sodium content of what you’re eating and to choose low-sodium options whenever possible.
How to Reduce Your Sodium Intake
Reducing your sodium intake is a simple matter of making some small changes to your diet. Here are a few tips to get you started:
1. Limit Processed Foods
Processed foods are often high in sodium, so limiting your intake can go a long way toward reducing your overall sodium intake. Our low sodium dinner menu is the perfect first step to lowering your sodium intake.
2. Choose Fresh Over Canned
Canned fruits, vegetables, and meats can be high in sodium, so opt for fresh options whenever possible. If you go for canned, drain and rinse before prepping!
3. Read Nutrition Labels
Nutrition labels list the sodium content of foods in milligrams (mg). Aim to choose foods that are low in sodium (<140 mg per serving) or, better yet, sodium-free (<5 mg per serving).
Low-Sodium Dinner Recipes
Not only will this low sodium dinner menu leave you feeling full and satisfied, but they can also help you keep your sodium levels in check!
1. Skillet Lemon Chicken Breast Dinner
Contains 345 mg of sodium per serving.
This light and refreshing chicken dish is perfect for a summer night. The lemon juice and herbs give it a bright flavor, while the potatoes and arugula add heartiness and nutrients.
Try it here: Skillet Lemon Chicken Breast Dinner
2. Citrus Salmon Tray Bake
Contains 112 mg of sodium per serving.
This recipe is bursting with flavor and healthy ingredients. The seasoning is sweet and tangy, while the salmon is rich in omega-3 fatty acids. Plus, it’s all ready in just 30 minutes!
Here’s the recipe: Citrus Salmon Tray Bake
3. Roasted Vegetable Quinoa Buddha Bowl
There are 174 mg of sodium in each serving of this recipe.
These bowls are packed with nutrient-rich quinoa, vegetables, and beans. They’re perfect for a quick and healthy lunch or dinner on your low sodium dinner menu.
Try it here: Roasted Vegetable Quinoa Buddha Bowl
4. Slow Cooker Spicy Three Bean Turkey Chili
Contains 96 mg of sodium per serving.
This chili is hearty and filling, but light on calories. It’s packed with protein from the turkey and fiber from the veggies, making it a nutrient-dense option for a winter night.
Here’s the recipe: Slow Cooker Spicy Three Bean Turkey Chili
5. Tuna and Veggie Kebabs
There are 60 mg of sodium in each serving of this recipe.
These kebabs are a fun and easy way to get your seafood fix. Tuna is a good source of protein and omega-3 fatty acids, while vegetables add vitamins, minerals, and fiber.
Try it here: Tuna and Veggie Kebabs
6. Spaghetti Squash Puttanesca
Contains 253 mg of sodium per serving.
This dish is a lower-carb alternative to a traditional Italian pasta dish. The spaghetti squash provides vitamins and minerals, while the veggies offer tons of fiber and antioxidants.
Here’s the recipe: Spaghetti Squash Puttanesca
7. Chicken Teriyaki
There are 315 mg of sodium in each serving of this recipe.
This popular Japanese dish can be made at home with just a few simple ingredients. The chicken is tender and flavorful, while the rice and vegetables add bulk and nutrients.
Try it here: Chicken Teriyaki
8. Crock Pot Hearty Vegetable and Bean Soup
Contains 59 mg of sodium per serving.
This soup is a great option for meat-free Monday. It’s packed with beans and vegetables for a filling and nutrient-rich meal.
Try it here: Crock Pot Hearty Vegetable and Bean Soup
9. Easy Pasta Salad with Cucumbers and Tomatoes
Contains 64 mg of sodium per serving.
This pasta salad is a lighter take on the classic Mediterranean dish. It’s packed with vegetables, olives, and feta cheese for a flavor-packed low sodium dinner menu.
Here’s the recipe: Easy Pasta Salad with Cucumbers and Tomatoes
10. Slow Cooker Fiesta Chicken Soup
There are 202 mg of sodium in each serving of this soup.
This soup is full of flavor from spices, chicken, and vegetables. It’s a quick and easy option for a weeknight meal.
Try it here: Slow Cooker Fiesta Chicken Soup
11. Green Curry Shrimp with Coconut Broth
Contains 34 mg of sodium per serving.
This curry is a delicious and easy way to get your vegetables in. The curry paste adds flavor and spice, while the coconut milk makes it creamy and satisfying.
Here’s the recipe: Green Curry Shrimp with Coconut Broth
12. Creamy Tomato Soup
Contains 112 mg of sodium per serving.
This soup is simple and flavorful. The tomatoes add sweetness, while the basil adds a touch of depth. It’s a quick and easy option for a weeknight meal.
Try it here: Creamy Tomato Soup
13. Chicken and Brussels Sprouts Tray Bake
Contains 149 mg of sodium per serving.
This dish is healthy and delicious. The Brussels sprouts are roasted to perfection, while the chicken provides beneficial lean protein.
Here’s the recipe: Chicken and Brussels Sprouts Tray Bake
14. Grilled Chipotle Chicken and Cauliflower “Rice”
There are 469 mg of sodium in each serving of this recipe.
This dish is a lower-carb alternative to traditional rice and chicken. The cauliflower rice is a good source of vitamins and minerals, while the chicken is a lean source of protein.
Try it here: Grilled Chipotle Chicken and Cauliflower “Rice”
15. Zucchini Pasta with Shrimp and Tomatoes
Contains 283 mg of sodium per serving.
These zucchini noodles are a lower-carb alternative to traditional pasta. The shrimp is a good source of protein, while the zucchini noodles are an excellent source of vitamins and minerals.
Here’s the recipe:
16. Tomato, Zucchini, and Eggplant Gratin
Contains 302 mg of sodium per serving.
This dish is packed with healthy traditional Italian veggies. The eggplant is a good source of vitamins and minerals, while the cheese and tomato sauce add flavor and depth.
Try it here: Tomato, Zucchini, and Eggplant Gratin
17. Fried Rice with Cabbage
There are 469 mg of sodium in each serving of this dish.
Craving some Chinese takeout? Try this fried rice recipe at home! The rice is a good source of fiber and protein, while the vegetables add vitamins and minerals, the perfect addition to any low sodium dinner menu.
Here’s the recipe: Fried Rice with Cabbage
18. Creamy Pumpkin Chicken Enchiladas
Contains 265 mg of sodium per serving.
This dish is unique, healthy, and packed with flavor. The pumpkin is a good source of vitamins and minerals such as potassium, while the chicken is a lean source of protein.
Try it here: Creamy Pumpkin Chicken Enchiladas
19. Black Bean Burritos with Fresh Salsa and Berry Salad with Herbs
Contains 130 mg of sodium per serving.
These burritos are packed with black beans, vegetables, and cheese for a filling and flavorful meal. Just make sure you rinse your canned beans before prepping!
Here’s the recipe: Black Bean Burritos with Fresh Salsa and Berry Salad with Herbs
20. Cozy and Satisfying Moroccan Lentil Soup
There are 145 mg of sodium in each serving of this soup.
This soup is hearty, filling, and full of Moroccan flavor. It’s a great option for a meat-free meal. Just make sure you use low-sodium broth to keep the sodium content in check.
Try it here: Cozy and Satisfying Moroccan Lentil Soup
21. Instant Pot Loaded Baked Sweet Potato
Contains 72 mg of sodium per serving.
This dish is a simple and healthy option for a weeknight meal. The sweet potato is a good source of vitamins and minerals, while the walnuts offer tons of omega-3s.
Here’s the recipe: Instant Pot Loaded Baked Sweet Potato
These are just some of the delicious and healthy dinner options available to you when you’re making a low sodium dinner menu. With a little creativity, you can enjoy all of your favorite foods while keeping your sodium intake in check. Just make sure to check labels carefully and to cook with fresh, unprocessed ingredients whenever possible.
Looking for more low sodium dinner menu recipes? Check out our list of 14 Tasty Low-Sodium Dinner Recipes. For even more ways to eat low sodium, try some of these 5 Healthy Seasonings to Replace Salt.
You might also find these articles interesting: Does Salt Have Calories? and 12 Easy Ways to Increase Your Water Intake.
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