50+ Delicious and Healthy Friday Low Sodium Lunch Recipes to Enjoy

Fridays are the perfect time to unwind and enjoy a delicious, satisfying meal to kick off the weekend.

However, when you’re mindful of your health and looking to reduce your sodium intake, finding low-sodium lunch ideas can be a challenge.

Whether you’re looking for fresh salads, hearty bowls, or savory wraps, we’ve got you covered with over 50 creative and flavorful low-sodium recipes that are perfect for Friday lunch.

These dishes are not only low in sodium but are also packed with fresh ingredients, vibrant flavors, and plenty of nutrients to keep you feeling energized.

From simple, quick fixes to more elaborate meals, these recipes will help you create a delicious and healthy lunch to celebrate the end of the week without compromising on taste or health.

In this blog post, you’ll discover an array of recipes that are perfect for any dietary preference, including vegetarian, vegan, gluten-free, and more.

Whether you’re meal prepping for the week ahead or just need something easy and satisfying for your lunch break, these recipes will leave you feeling refreshed, nourished, and ready to take on the weekend.

50+ Delicious and Healthy Friday Low Sodium Lunch Recipes to Enjoy

With 50+ low-sodium lunch recipes at your fingertips, you can now enjoy a variety of tasty and nutritious meals every Friday without worrying about excessive salt intake.

These recipes are designed to give you the energy you need for a productive day while promoting a balanced diet.

Whether you’re craving a fresh salad, a hearty grain bowl, or a savory wrap, there’s something for everyone.

By incorporating these flavorful, low-sodium meals into your Friday lunch routine, you can stay on track with your health goals and enjoy delicious food that’s good for your body.

So, say goodbye to bland, high-sodium options and embrace these exciting, wholesome recipes that prove healthy eating can be both satisfying and flavorful.

Grilled Chicken & Avocado Salad

This Grilled Chicken & Avocado Salad is a light, nutritious, and low-sodium option perfect for a Friday lunch. Packed with lean protein from chicken, healthy fats from avocado, and a variety of fresh veggies, it’s both filling and flavorful. The simple homemade dressing is low in sodium, making it a heart-healthy choice without compromising on taste.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• Salt and pepper (to taste)
• 1 ripe avocado, diced
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 2 cups mixed greens (spinach, arugula, or lettuce)
• 2 tablespoons balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey

Instructions:

1. Preheat the grill to medium heat. Season the chicken breasts with olive oil, salt, and pepper.
2. Grill the chicken for 6-8 minutes per side, until fully cooked and the internal temperature reaches 165°F (75°C). Let the chicken rest for 5 minutes before slicing.
3. In a small bowl, whisk together balsamic vinegar, Dijon mustard, honey, and a drizzle of olive oil. Adjust seasoning to taste (using minimal salt).
4. In a large bowl, combine the mixed greens, cucumber, cherry tomatoes, red onion, and diced avocado.
5. Slice the grilled chicken and add it on top of the salad. Drizzle the dressing over the top and toss gently.

This Grilled Chicken & Avocado Salad is the ideal way to enjoy a satisfying, low-sodium lunch without sacrificing flavor. The combination of juicy grilled chicken, creamy avocado, and tangy dressing provides a balanced meal full of vitamins, healthy fats, and lean protein. Not only is it heart-healthy, but it’s also a great option for anyone looking to keep their sodium intake in check while enjoying a fresh and vibrant meal.

Quinoa & Roasted Vegetable Bowl

A vibrant, nutrient-packed meal, the Quinoa & Roasted Vegetable Bowl is a flavorful, low-sodium dish that’s perfect for a Friday lunch. Roasting vegetables brings out their natural sweetness, which pairs perfectly with the earthy quinoa. This bowl is versatile and can be customized with different veggies or protein options, making it a filling and satisfying meal.

Ingredients:

• 1 cup quinoa
• 1 medium sweet potato, cubed
• 1 bell pepper, diced
• 1 zucchini, sliced
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and pepper (to taste)
• 1/4 cup feta cheese (optional)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the cubed sweet potato, diced bell pepper, and sliced zucchini with olive oil, garlic powder, smoked paprika, salt, and pepper. Spread the vegetables in a single layer on the prepared baking sheet.
3. Roast the vegetables for 20-25 minutes, flipping halfway through, until they are tender and slightly browned.
4. While the vegetables are roasting, cook the quinoa according to package instructions. Typically, this involves rinsing the quinoa and cooking it in a 2:1 ratio of water to quinoa, bringing it to a boil, then simmering for 12-15 minutes until the water is absorbed.
5. Once the quinoa and vegetables are ready, assemble the bowls by layering quinoa, roasted vegetables, and optional feta cheese. Garnish with fresh parsley.

The Quinoa & Roasted Vegetable Bowl is a delightful and satisfying lunch that’s both wholesome and low in sodium. By using fresh, flavorful ingredients and roasting the vegetables, you enhance their natural tastes without needing to rely on added salt. The quinoa serves as a great base, full of fiber and protein, and the optional feta adds a touch of creaminess if desired. This dish is not only filling but also packed with antioxidants and healthy fats, making it the perfect low-sodium lunch for a busy Friday.

Turkey & Hummus Wrap

A simple yet delicious low-sodium lunch, the Turkey & Hummus Wrap is a satisfying meal that’s perfect for a quick and easy Friday lunch. This wrap combines lean turkey, creamy hummus, and fresh veggies all wrapped up in a whole wheat tortilla. It’s packed with protein, fiber, and essential nutrients while keeping sodium levels to a minimum.

Ingredients:

• 4 ounces lean turkey breast (low-sodium, deli-sliced)
• 2 tablespoons hummus
• 1 whole wheat tortilla
• 1/4 cup spinach or mixed greens
• 1/4 cucumber, thinly sliced
• 1/4 red bell pepper, sliced
• 1 tablespoon avocado, mashed (optional)
• Fresh ground pepper (to taste)

Instructions:

1. Lay the whole wheat tortilla flat on a clean surface.
2. Spread hummus evenly over the tortilla, leaving about 1 inch on the edges.
3. Layer the turkey slices, spinach, cucumber, and red bell pepper on top of the hummus.
4. If using, add a small layer of mashed avocado for extra creaminess.
5. Season with freshly ground black pepper to taste.
6. Roll the tortilla tightly to enclose the fillings, folding in the sides as you go.
7. Slice the wrap in half and serve.

The Turkey & Hummus Wrap is a quick and nutritious low-sodium option that’s perfect for a Friday lunch. It combines the lean protein from turkey, the creamy texture of hummus, and the freshness of veggies, all wrapped up in a fiber-packed whole wheat tortilla. This wrap is not only flavorful and easy to make but also full of essential nutrients. Whether you’re looking for something light yet filling or need a meal on the go, this wrap offers a healthy, low-sodium solution that will leave you satisfied and energized.

Lentil & Spinach Soup

This hearty Lentil & Spinach Soup is a comforting, low-sodium meal that’s perfect for a cozy Friday lunch. Packed with protein-rich lentils, nutrient-dense spinach, and aromatic herbs, this soup is filling yet light. It’s an excellent way to enjoy a healthy meal that’s high in fiber and low in sodium while providing a warm, satisfying dish to end your workweek.

Ingredients:

• 1 cup dried lentils, rinsed
• 4 cups low-sodium vegetable broth
• 2 cups water
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 medium carrots, sliced
• 1 teaspoon cumin
• 1 teaspoon turmeric
• 1 teaspoon ground coriander
• 4 cups fresh spinach, chopped
• 1 tablespoon olive oil
• Salt and pepper (to taste)
• Fresh lemon juice (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced onion and garlic, sautéing until softened, about 3-4 minutes.
2. Add the sliced carrots, cumin, turmeric, and coriander, and stir to coat the vegetables in the spices. Cook for another 2-3 minutes to bring out the flavors.
3. Pour in the rinsed lentils, vegetable broth, and water. Bring the mixture to a boil, then reduce the heat to low and simmer for 25-30 minutes, or until the lentils are tender.
4. Stir in the fresh spinach and cook for an additional 2-3 minutes, allowing the spinach to wilt and the flavors to combine.
5. Season with salt and pepper to taste. Add a squeeze of fresh lemon juice for added brightness, if desired.
6. Serve hot, and enjoy!

Lentil & Spinach Soup is the perfect low-sodium meal for a Friday lunch, offering a comforting, nutrient-packed bowl full of fiber, protein, and greens. The lentils provide a hearty base, while the spinach adds a burst of vitamins and minerals. The mild spices and fresh lemon juice elevate the flavors, making this soup both satisfying and healthy. This dish is not only delicious but also ideal for meal prep, as it can be stored for several days, making it a convenient option for busy schedules.

Cauliflower & Chickpea Stir-Fry

This Cauliflower & Chickpea Stir-Fry is a vibrant and flavorful low-sodium dish that’s quick to make and perfect for a Friday lunch. With cauliflower and chickpeas as the main ingredients, this stir-fry is packed with fiber, protein, and antioxidants. The blend of spices adds depth and warmth, making this a satisfying, veggie-filled meal that’s both filling and healthy.

Ingredients:

• 1 small head of cauliflower, cut into florets
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon turmeric
• 1/4 teaspoon cinnamon
• 1/4 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro, chopped
• Salt (optional, to taste)

Instructions:

1. Heat olive oil in a large skillet or wok over medium heat. Add the cauliflower florets and sauté for 5-6 minutes until they begin to soften.
2. Stir in the chickpeas, cumin, paprika, turmeric, cinnamon, and black pepper. Continue to cook for an additional 8-10 minutes, stirring occasionally, until the cauliflower is tender and slightly browned.
3. Add lemon juice and stir well to combine, allowing the flavors to meld together.
4. Remove from heat and sprinkle with fresh cilantro for garnish.
5. Serve hot and enjoy!

This Cauliflower & Chickpea Stir-Fry is an excellent low-sodium meal option for anyone seeking a flavorful, plant-based lunch. The combination of cauliflower and chickpeas creates a satisfying dish that’s both filling and rich in nutrients. The spices provide a warm, aromatic profile, while the fresh cilantro and lemon juice add a refreshing finish. This stir-fry is a fantastic choice for a quick, healthy lunch that’s full of flavor and perfect for those who want to keep their sodium intake low without compromising on taste.

Sweet Potato & Black Bean Tacos

Sweet Potato & Black Bean Tacos offer a delicious and colorful low-sodium meal that’s perfect for a Friday lunch. Roasted sweet potatoes provide a natural sweetness, while black beans add protein and fiber. The combination of these ingredients in soft corn tortillas makes for a hearty, satisfying taco that’s both nutritious and full of flavor.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 ounces) black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• Salt and pepper (to taste)
• 6 small corn tortillas
• 1/2 cup shredded lettuce
• 1/4 cup diced red onion
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper. Spread them in a single layer on a baking sheet.
2. Roast the sweet potatoes for 20-25 minutes, flipping halfway through, until tender and slightly caramelized.
3. While the sweet potatoes are roasting, heat the black beans in a small saucepan over medium heat until warm.
4. Warm the corn tortillas in a dry skillet over medium heat for about 30 seconds per side.
5. To assemble the tacos, place a few spoonfuls of roasted sweet potatoes on each tortilla, followed by a spoonful of black beans.
6. Top with shredded lettuce, diced red onion, and fresh cilantro. Serve with lime wedges on the side.

Sweet Potato & Black Bean Tacos are a perfect low-sodium lunch option that’s both flavorful and nutritious. The sweetness of the roasted sweet potatoes pairs beautifully with the earthy black beans, creating a satisfying and filling meal. The addition of fresh toppings like lettuce, red onion, and cilantro provides a burst of freshness, while the lime wedges add a zesty finish. These tacos are not only simple to prepare but also versatile, making them a great choice for anyone looking to enjoy a tasty, low-sodium meal on a busy Friday.

Cucumber & Hummus Sandwich

The Cucumber & Hummus Sandwich is a refreshing and light low-sodium lunch option perfect for a Friday meal. With crisp cucumber, creamy hummus, and fresh herbs, this sandwich is not only simple to prepare but also full of fiber and healthy fats. It’s a perfect choice for a quick and satisfying meal that doesn’t compromise on flavor or nutrition.

Ingredients:

• 2 slices whole grain bread
• 2 tablespoons hummus
• 1/2 cucumber, thinly sliced
• 1 tablespoon fresh dill, chopped (optional)
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon paprika (optional)
• Salt (optional, to taste)

Instructions:

1. Spread hummus evenly on both slices of bread.
2. Layer the cucumber slices on one of the slices of bread.
3. Sprinkle with fresh dill, black pepper, and paprika, if using.
4. Place the second slice of bread on top to form the sandwich.
5. Slice the sandwich in half and serve immediately.

The Cucumber & Hummus Sandwich is a light and refreshing low-sodium lunch that combines the crispness of fresh cucumber with the creaminess of hummus, offering a satisfying meal without overwhelming your taste buds. This sandwich is not only a great way to enjoy a quick, healthy lunch but also a versatile dish you can easily modify with different types of bread or herbs. Whether you need a quick work lunch or a light weekend bite, this sandwich is a go-to option to keep your sodium intake in check while enjoying a tasty, nutritious meal.

Zucchini Noodles with Pesto

Zucchini Noodles with Pesto is a fresh, low-sodium alternative to traditional pasta dishes. The zucchini noodles, or “zoodles,” serve as a light and crunchy base, while the pesto sauce adds a burst of vibrant flavor. This dish is packed with vitamins, healthy fats, and antioxidants, making it a great option for a guilt-free Friday lunch.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1/4 cup fresh basil leaves
• 2 tablespoons pine nuts
• 2 tablespoons Parmesan cheese (optional)
• 1 garlic clove
• 1 tablespoon olive oil
• 1/2 tablespoon lemon juice
• Salt and pepper (to taste)

Instructions:

1. To make the pesto, combine the basil, pine nuts, Parmesan (if using), garlic, olive oil, and lemon juice in a food processor or blender. Pulse until smooth and well combined. Add salt and pepper to taste.
2. Spiralize the zucchinis into noodles using a spiralizer or a vegetable peeler.
3. In a large pan, sauté the zucchini noodles over medium heat for 2-3 minutes until just tender. Be careful not to overcook them.
4. Toss the zucchini noodles with the pesto until evenly coated.
5. Serve immediately, garnished with extra pine nuts or Parmesan if desired.

Zucchini Noodles with Pesto is an excellent low-sodium option for a light and healthy Friday lunch. The zucchini noodles provide a satisfying, yet light base that’s perfect for absorbing the rich, flavorful pesto sauce. This dish is a great way to enjoy a classic pesto flavor while keeping the sodium and carbs low. Packed with vitamins and healthy fats, it’s a refreshing and nutritious meal that can be enjoyed as a standalone lunch or as a side dish to complement other meals.

Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is a vibrant, refreshing, and low-sodium lunch option that brings together the flavors of the Mediterranean. Full of protein-rich chickpeas, fresh vegetables, and olives, this salad is tossed with a zesty lemon dressing that adds a burst of flavor without the need for extra salt. It’s a light, satisfying meal that is also perfect for meal prep.

Ingredients:

• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon dried oregano
• 1/4 teaspoon black pepper
• Fresh parsley, chopped (for garnish)

Instructions:

1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and Kalamata olives.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, and black pepper to make the dressing.
3. Pour the dressing over the salad and toss to combine.
4. Garnish with fresh parsley and serve immediately, or refrigerate for 30 minutes to allow the flavors to marinate.

The Mediterranean Chickpea Salad is a light and healthy low-sodium lunch that’s bursting with fresh, vibrant ingredients. The combination of protein-packed chickpeas, crunchy vegetables, and briny olives creates a satisfying and delicious dish. With the zesty lemon dressing, this salad is full of flavor without the need for added salt. Whether served on its own or as a side dish, it’s an easy-to-make, nutritious meal that’s perfect for a Friday lunch or any day of the week when you want a quick, refreshing meal.

Avocado & Tomato Quinoa Bowl

The Avocado & Tomato Quinoa Bowl is a healthy, filling, and low-sodium lunch option that combines the creamy richness of avocado with the fresh, juicy flavors of tomato. With protein-packed quinoa as the base, this bowl is not only nourishing but also easy to prepare. It’s perfect for a Friday meal when you want something quick yet wholesome, offering a balanced combination of healthy fats, fiber, and antioxidants.

Ingredients:

• 1 cup cooked quinoa
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon cumin
• Fresh cilantro, chopped (for garnish)
• Salt and pepper (to taste)

Instructions:

1. Cook quinoa according to package instructions and let it cool slightly.
2. In a large bowl, combine the cooked quinoa, diced avocado, cherry tomatoes, and red onion.
3. Drizzle olive oil and lemon juice over the ingredients and sprinkle with cumin.
4. Toss gently to mix everything together, ensuring the quinoa and veggies are well coated.
5. Season with salt and pepper to taste, and garnish with fresh cilantro.
6. Serve immediately for a fresh, flavorful meal.

The Avocado & Tomato Quinoa Bowl is a quick and satisfying low-sodium lunch that is both nutrient-dense and delicious. The creamy avocado and juicy tomatoes complement the nutty flavor of quinoa, creating a well-rounded dish. The drizzle of olive oil and fresh lemon juice adds a light, zesty finish, while the cumin and cilantro provide a warm, aromatic touch. This bowl is perfect for meal prep, as it keeps well in the fridge for a few days, offering a refreshing and nutritious option for your Friday lunch or anytime you want a quick, healthy meal.

Grilled Vegetable Wrap

The Grilled Vegetable Wrap is a vibrant, low-sodium lunch option packed with flavor and nutrients. A mix of seasonal vegetables is grilled to perfection and wrapped in a soft tortilla, creating a portable and satisfying meal. With its balance of fiber, vitamins, and healthy fats, this wrap is ideal for anyone looking for a filling yet low-sodium lunch that’s easy to make and full of deliciousness.

Ingredients:

• 1 zucchini, sliced into rounds
• 1 red bell pepper, cut into strips
• 1 yellow bell pepper, cut into strips
• 1 small eggplant, sliced into rounds
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground black pepper
• 2 whole wheat tortillas
• 1/4 cup hummus or low-sodium Greek yogurt
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the grill or a grill pan over medium heat. Toss the zucchini, bell peppers, and eggplant with olive oil, garlic powder, and black pepper.
2. Grill the vegetables for 3-5 minutes per side, until tender and lightly charred.
3. Lay the tortillas flat and spread hummus or Greek yogurt on each.
4. Once the vegetables are grilled, layer them on the tortillas.
5. Roll the tortillas tightly to enclose the vegetables, and garnish with fresh parsley.
6. Slice and serve immediately.

The Grilled Vegetable Wrap is a light and flavorful low-sodium lunch that brings together a variety of grilled veggies for a satisfying and nutritious meal. The combination of textures from the tender vegetables and the creamy hummus or Greek yogurt creates a perfect balance of flavors. This wrap is not only easy to make but also portable, making it an excellent choice for a busy Friday lunch. Packed with fiber and healthy fats, it will keep you feeling full and energized while keeping sodium levels in check.

Sweet Potato & Kale Salad

Sweet Potato & Kale Salad is a vibrant, nutrient-packed low-sodium lunch that combines the earthy flavors of roasted sweet potatoes with the hearty goodness of kale. The sweet potatoes add a natural sweetness, while the kale provides a boost of fiber and vitamins. Tossed in a light vinaigrette, this salad is both filling and satisfying, making it an excellent choice for a healthy, flavorful lunch.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon cumin
• Salt and pepper (to taste)
• 3 cups kale, stems removed and chopped
• 1/4 cup red onion, thinly sliced
• 1/4 cup pumpkin seeds
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 tablespoon olive oil (for dressing)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, smoked paprika, cumin, salt, and pepper. Spread them evenly on a baking sheet and roast for 25-30 minutes, flipping halfway through, until tender and golden brown.
2. While the sweet potatoes are roasting, massage the kale with a little olive oil and a pinch of salt until the leaves soften.
3. In a small bowl, whisk together the apple cider vinegar, Dijon mustard, and olive oil to make the dressing.
4. In a large bowl, combine the roasted sweet potatoes, massaged kale, red onion, and pumpkin seeds.
5. Drizzle the dressing over the salad and toss gently to combine.
6. Serve immediately for a warm, flavorful salad.

The Sweet Potato & Kale Salad is a nutrient-dense, low-sodium lunch option that combines the sweetness of roasted sweet potatoes with the earthiness of kale. The pumpkin seeds add a satisfying crunch, while the Dijon vinaigrette ties everything together with its tangy flavor. This salad is a perfect way to enjoy a light yet filling meal that’s rich in fiber, antioxidants, and healthy fats. It’s an ideal choice for a Friday lunch, offering a refreshing and healthy way to wind down the week while keeping sodium intake low.

Spinach & Mushroom Quiche (Crustless)

A crustless Spinach & Mushroom Quiche offers a warm, comforting, and low-sodium lunch option that’s packed with flavor. The combination of fresh spinach and savory mushrooms is baked into a fluffy egg mixture, making it a nutritious and satisfying dish. Without the crust, this quiche is lighter and healthier, perfect for anyone seeking a low-sodium, protein-packed meal.

Ingredients:

• 2 cups fresh spinach, chopped
• 1 cup mushrooms, sliced
• 1/2 onion, diced
• 4 large eggs
• 1/2 cup low-fat milk
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 cup shredded low-fat cheese (optional)
• 1 tablespoon olive oil

Instructions:

1. Preheat the oven to 375°F (190°C). Grease a pie dish or a baking dish with a little olive oil.
2. In a skillet, heat the olive oil over medium heat. Sauté the onions and mushrooms until softened and browned, about 5-7 minutes.
3. Add the spinach to the skillet and cook until wilted, about 2-3 minutes. Remove from heat and let it cool slightly.
4. In a bowl, whisk together the eggs, low-fat milk, garlic powder, and black pepper.
5. Add the sautéed vegetables to the egg mixture, stirring gently. If using, sprinkle in the shredded cheese and mix well.
6. Pour the egg mixture into the prepared baking dish and bake for 25-30 minutes, or until the quiche is set and golden brown on top.
7. Allow it to cool slightly before slicing and serving.

This Spinach & Mushroom Crustless Quiche is a great low-sodium lunch that’s both flavorful and nourishing. By eliminating the crust, it’s a lighter option but still full of texture and satisfying flavors. The earthy mushrooms, savory spinach, and egg mixture come together to create a dish that’s high in protein and packed with essential nutrients. It’s an excellent make-ahead meal that can be enjoyed warm or cold, making it ideal for meal prepping or a quick lunch on a busy Friday.

Roasted Red Pepper & White Bean Salad

The Roasted Red Pepper & White Bean Salad is a light and colorful low-sodium lunch that’s both refreshing and hearty. With the creamy white beans, sweet roasted red peppers, and tangy lemon dressing, this salad is a perfect way to enjoy a variety of textures and flavors. It’s high in fiber, protein, and antioxidants, making it an excellent option for a healthy Friday meal.

Ingredients:

• 1 can (15 ounces) white beans (e.g., cannellini), drained and rinsed
• 1 cup roasted red peppers, chopped
• 1/4 red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon smoked paprika (optional)

Instructions:

1. In a large bowl, combine the white beans, roasted red peppers, red onion, and fresh parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, black pepper, and smoked paprika (if using).
3. Drizzle the dressing over the salad and toss gently to combine.
4. Serve immediately or refrigerate for 30 minutes to allow the flavors to marinate.

The Roasted Red Pepper & White Bean Salad is a light and satisfying low-sodium lunch that is perfect for a quick, healthy meal. The creamy beans and sweet roasted peppers create a flavorful combination, while the tangy lemon dressing enhances the freshness of the dish. This salad is a great option for meal prepping, as it can be made ahead of time and enjoyed cold. It’s packed with protein and fiber, making it a filling yet light choice for your Friday lunch, and it’s a perfect way to start the weekend feeling nourished and energized.

Avocado & Chickpea Salad Wrap

The Avocado & Chickpea Salad Wrap is a quick and satisfying low-sodium lunch that’s perfect for busy Fridays. With creamy avocado, protein-rich chickpeas, and fresh veggies, this wrap is a nutrient-packed meal. The homemade lemon-tahini dressing ties everything together, making it a flavorful and hearty option that’s easy to prepare.

Ingredients:

• 1 ripe avocado, mashed
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1/2 cucumber, diced
• 1/4 red onion, finely chopped
• 1 tablespoon fresh cilantro, chopped
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• 2 whole wheat wraps or tortillas
• Salt and pepper (to taste)

Instructions:

1. In a bowl, mash the avocado with a fork until smooth.
2. In another bowl, mash the chickpeas with a fork or potato masher, leaving some chunks for texture.
3. Add the mashed avocado, chickpeas, diced cucumber, red onion, and cilantro to a bowl. Mix to combine.
4. In a small bowl, whisk together the tahini, lemon juice, olive oil, salt, and pepper to make the dressing.
5. Drizzle the dressing over the chickpea and avocado mixture and stir to combine.
6. Divide the mixture between the wraps, spreading it evenly.
7. Roll up the wraps tightly and serve immediately.

The Avocado & Chickpea Salad Wrap is a satisfying and healthy low-sodium lunch that offers the perfect balance of creaminess and crunch. The combination of mashed avocado and chickpeas provides a hearty texture, while the fresh vegetables add a nice bite. The lemon-tahini dressing brings everything together with a zesty flavor, creating a wrap that is both delicious and nutritious. Whether you’re at home or on the go, this wrap is a quick and easy option that’s packed with fiber, protein, and healthy fats, making it an ideal choice for a light and energizing Friday lunch.

Note: More recipes are coming soon!