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When Friday rolls around, it’s time to wind down and treat yourself to a delicious meal that doesn’t compromise on flavor or health.
If you’re looking to eat lighter and lower in sodium, black beans are a fantastic choice. Packed with protein, fiber, and essential nutrients, black beans are the perfect base for a variety of tasty dishes that won’t weigh you down.
The best part?
You don’t have to sacrifice flavor for health when you explore these 35+ low sodium black bean recipes.
From savory salads to hearty tacos and soups, there’s a recipe for every taste.
Let’s dive into the world of low sodium black beans and discover some mouthwatering options for your Friday night.
35+ Delicious Friday Low Sodium Black Bean Recipes You’ll Love
Whether you’re prepping for a quiet night in or hosting a casual get-together, these 35+ low sodium black bean recipes will elevate your Friday meal plans.
With a perfect blend of nutrition and flavor, you can enjoy a satisfying meal without worrying about sodium intake.
So, grab your pantry staples, get creative in the kitchen, and enjoy a healthy, tasty start to your weekend with these vibrant and delicious black bean recipes.
Keto Black Bean Salad
This vibrant, refreshing keto black bean salad combines healthy fats, fresh veggies, and hearty black beans to create a satisfying and low-sodium meal. The combination of tangy lime, aromatic cilantro, and crunchy vegetables provides an exciting twist to a classic dish. It’s an excellent choice for a quick, no-cook, nutritious Friday lunch that fits within your low-carb and keto goals.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 1 medium cucumber, diced
- 1 bell pepper, diced (any color)
- 1/4 red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1 tbsp lime juice
- 2 tbsp olive oil
- 1 tsp ground cumin
- Salt substitute (optional, to taste)
- Black pepper to taste
Instructions:
- In a large bowl, combine the black beans, cucumber, bell pepper, red onion, and cilantro.
- In a small bowl, whisk together the lime juice, olive oil, cumin, salt substitute (if using), and black pepper.
- Pour the dressing over the salad mixture and toss gently to combine.
- Serve immediately or refrigerate for 30 minutes for enhanced flavor.
This keto black bean salad is a delightful way to enjoy the heartiness of black beans without compromising your sodium intake. The fresh ingredients and lime dressing make it refreshing and satisfying. It’s the perfect lunch to fuel your body with essential nutrients while staying on track with your low-carb, keto diet. You can also store leftovers in the fridge for up to two days.
Keto Black Bean Soup (Low Sodium)
This warming keto black bean soup is a savory, low-sodium comfort food ideal for a cozy Friday lunch. By using a low-sodium vegetable broth and skipping high-sodium seasonings, this soup remains flavorful yet heart-healthy. A touch of cumin, garlic, and a squeeze of lime gives it that extra kick of flavor.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 2 cups low-sodium vegetable broth
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 tsp cumin
- 1/2 tsp smoked paprika
- 1/2 tsp chili powder
- Juice of 1 lime
- Fresh cilantro for garnish
- Black pepper to taste
Instructions:
- Heat olive oil in a large pot over medium heat. Add chopped onions and garlic, sautéing until soft and translucent (about 5 minutes).
- Stir in cumin, smoked paprika, and chili powder, cooking for an additional minute until fragrant.
- Add the black beans and vegetable broth. Bring the mixture to a simmer, then reduce heat and let it cook for 10 minutes, stirring occasionally.
- Use an immersion blender to partially blend the soup, leaving some beans intact for texture, or transfer half of the soup to a blender and blend before returning it to the pot.
- Add lime juice and black pepper to taste. Stir well and garnish with fresh cilantro before serving.
This keto black bean soup is a great low-sodium option for a satisfying lunch. The combination of spices and lime adds bold, vibrant flavor while keeping sodium levels in check. It’s a filling, comforting choice that aligns with keto and low-carb principles, ensuring you stay on track with your diet without sacrificing taste. The soup can be stored for up to three days and tastes even better the next day.
Keto Black Bean Lettuce Wraps
These keto black bean lettuce wraps offer a light yet hearty lunch alternative to tacos or sandwiches. By using crisp lettuce leaves instead of tortillas, this recipe cuts out the carbs while still delivering the satisfying taste of black beans. The homemade avocado-cilantro dressing provides a creamy and refreshing contrast to the savory beans.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 8 large lettuce leaves (romaine or butter lettuce works well)
- 1 medium avocado, mashed
- 2 tbsp fresh cilantro, chopped
- 1 tbsp lime juice
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- Black pepper to taste
Instructions:
- In a small bowl, mash the avocado and mix in the cilantro, lime juice, garlic powder, onion powder, and black pepper. Set aside.
- Gently wash and dry the lettuce leaves, ensuring they are large enough to hold the filling.
- In a separate bowl, mash the black beans lightly with a fork, leaving some whole for texture.
- To assemble the wraps, place a spoonful of the mashed black beans in each lettuce leaf.
- Top with a dollop of avocado-cilantro dressing.
- Roll up the lettuce leaves to form wraps and serve immediately.
These keto black bean lettuce wraps are an excellent way to enjoy the rich flavor of black beans in a light, low-carb format. The creamy avocado dressing adds a smooth texture, while the fresh cilantro and lime juice bring a burst of flavor. These wraps are not only low in sodium but also an easy-to-make, grab-and-go lunch option. They are perfect for a Friday meal that’s both satisfying and healthy.:
Keto Black Bean and Zucchini Stir-Fry
This keto black bean and zucchini stir-fry is a light, quick, and flavorful dish that’s perfect for a Friday lunch. The zucchini offers a low-carb base, while the black beans provide protein and fiber. Combined with garlic, onion, and a simple soy sauce substitute, this stir-fry is a great option for a satisfying, low-sodium, low-carb meal.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 2 medium zucchinis, sliced into thin half-moons
- 1 small onion, thinly sliced
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 2 tbsp coconut aminos (soy sauce alternative)
- 1/2 tsp ground cumin
- 1/4 tsp black pepper
- Fresh parsley for garnish
Instructions:
- Heat olive oil in a large skillet over medium heat. Add the onion and garlic, sautéing until softened (about 3 minutes).
- Add the sliced zucchini and cook for another 4-5 minutes, stirring occasionally, until the zucchini begins to soften.
- Stir in the black beans, coconut aminos, cumin, and black pepper. Cook for an additional 2-3 minutes until everything is heated through.
- Garnish with fresh parsley before serving.
This keto black bean and zucchini stir-fry is a flavorful and easy-to-make dish that’s low in sodium but high in nutrition. The coconut aminos provide a savory, slightly sweet flavor without the high sodium content of regular soy sauce. It’s a quick and satisfying lunch that keeps your carb intake low while offering plenty of protein and fiber from the black beans and zucchini.
Keto Black Bean and Spinach Frittata
This keto black bean and spinach frittata combines the goodness of black beans with nutrient-packed spinach for a protein-rich, low-sodium meal. It’s the perfect dish for a lazy Friday lunch, especially when you want something hearty, comforting, and easy to make. The frittata can be enjoyed warm or cold, making it a great option for meal prep.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 6 large eggs
- 1 cup fresh spinach, chopped
- 1/2 cup shredded mozzarella cheese (optional)
- 1/4 cup onion, diced
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
Instructions:
- Preheat the oven to 375°F (190°C).
- Heat olive oil in an oven-safe skillet over medium heat. Add the diced onion and sauté until softened (about 3 minutes).
- Add the chopped spinach and cook until wilted, about 2 minutes.
- In a bowl, whisk together the eggs, garlic powder, black pepper, and black beans.
- Pour the egg mixture over the onions and spinach. If using cheese, sprinkle it on top.
- Cook the frittata on the stovetop for 2-3 minutes, then transfer the skillet to the oven and bake for 15-20 minutes, or until the eggs are fully set and lightly golden on top.
- Slice and serve warm or chilled.
This keto black bean and spinach frittata is a filling and low-sodium dish that combines savory black beans and fresh spinach in a fluffy egg base. It’s packed with protein and healthy fats, making it an excellent choice for anyone following a keto or low-carb diet. The frittata is versatile and can be made ahead of time, offering a convenient, make-ahead lunch for busy Fridays.
Keto Black Bean Stuffed Avocados
These keto black bean stuffed avocados are a creative, low-sodium lunch idea that’s both delicious and nutritious. The creamy avocado serves as a perfect vessel for the seasoned black beans, providing a combination of healthy fats, fiber, and protein. This dish is simple to prepare and offers a fresh, satisfying option for a quick Friday lunch.
Ingredients:
- 2 ripe avocados, halved and pitted
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 1/4 cup red bell pepper, finely diced
- 1/4 cup fresh cilantro, chopped
- 1 tbsp lime juice
- 1/2 tsp cumin
- 1/4 tsp black pepper
- Salt substitute (optional, to taste)
Instructions:
- In a small bowl, combine the black beans, diced red bell pepper, cilantro, lime juice, cumin, black pepper, and salt substitute (if using).
- Gently scoop out some of the flesh from each avocado half to create a larger space for the filling.
- Stuff each avocado half with the black bean mixture, pressing gently to pack the beans in.
- Garnish with extra cilantro and a squeeze of lime before serving.
These keto black bean stuffed avocados are the perfect low-sodium, low-carb lunch option that’s both filling and full of flavor. The creamy texture of the avocado pairs beautifully with the savory black beans and fresh veggies, making it a satisfying meal for your keto diet. It’s also a great option for meal prep, as the ingredients can be stored separately and assembled just before eating.
Keto Black Bean and Cauliflower Rice Bowl
This keto black bean and cauliflower rice bowl is a satisfying, low-sodium meal that combines the hearty flavors of black beans with the lightness of cauliflower rice. It’s an easy-to-make, filling bowl packed with fiber, healthy fats, and protein. Perfect for anyone seeking a quick, nutritious lunch while staying within their low-carb and keto guidelines.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 2 cups cauliflower rice (fresh or frozen)
- 1 tbsp olive oil
- 1/2 cup diced tomatoes (fresh or canned with no added salt)
- 1/4 cup fresh cilantro, chopped
- 1 tbsp lime juice
- 1/2 tsp cumin
- 1/4 tsp paprika
- Black pepper to taste
- Avocado slices for garnish (optional)
Instructions:
- Heat the olive oil in a large skillet over medium heat. Add the cauliflower rice and sauté for about 5-7 minutes, until tender.
- While the cauliflower rice is cooking, heat the black beans and diced tomatoes in a separate pan until warmed through.
- Add the cumin, paprika, and black pepper to the beans and tomatoes, stirring to combine. Let it simmer for a couple of minutes to enhance the flavors.
- Once the cauliflower rice is ready, remove it from the heat and stir in the lime juice and chopped cilantro.
- To assemble the bowl, start with a base of cauliflower rice, top with the black bean and tomato mixture, and garnish with avocado slices if desired.
This keto black bean and cauliflower rice bowl is a wonderfully light yet hearty meal that’s full of flavor and nutritional benefits. The cauliflower rice offers a low-carb base, while the black beans provide protein and fiber. The cumin, paprika, and cilantro create a perfect flavor profile, making it a satisfying and filling option that aligns with your keto and low-sodium needs. It’s a perfect, customizable lunch that can be made in under 20 minutes!
keto Black Bean Lettuce Taco Wraps
These keto black bean lettuce taco wraps offer a fresh and flavorful take on traditional tacos, without the high sodium or carbs. Using crunchy lettuce as the shell, these wraps are packed with seasoned black beans, avocado, and veggies for a light but fulfilling meal. They are easy to prepare, making them an excellent option for a quick lunch that fits within your low-carb and keto guidelines.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 8 large lettuce leaves (butter lettuce or Romaine works best)
- 1 small avocado, sliced
- 1/4 cup diced red onion
- 1/4 cup diced tomato
- 1 tbsp lime juice
- 1/2 tsp chili powder
- 1/4 tsp cumin
- Black pepper to taste
- Fresh cilantro for garnish
Instructions:
- In a small bowl, mash the black beans lightly with a fork, leaving some beans intact for texture.
- Stir in chili powder, cumin, lime juice, and black pepper. Mix well and set aside.
- Wash and dry the lettuce leaves. Arrange them flat on a plate.
- Spoon the black bean mixture into each lettuce leaf, then top with slices of avocado, diced red onion, and tomato.
- Garnish with fresh cilantro and serve immediately.
These keto black bean lettuce taco wraps are a great way to enjoy the flavors of tacos without the carbs or sodium. The fresh ingredients provide a satisfying crunch and creamy texture, while the black beans offer protein and fiber. The chili powder and cumin create a zesty flavor profile that makes these wraps a perfect choice for a light, flavorful, and low-sodium lunch. They’re quick to assemble, making them ideal for a busy Friday meal.
Keto Black Bean and Avocado Salad with Lemon Dressing
This keto black bean and avocado salad is a refreshing, low-sodium dish that combines the richness of avocado with the protein-packed black beans. Tossed in a zesty lemon dressing, it’s the perfect combination of healthy fats, fiber, and nutrients for a satisfying and nutritious Friday lunch. With the added crunch from cucumbers and the freshness from cilantro, this salad is both delicious and filling.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 1 ripe avocado, diced
- 1/2 cucumber, diced
- 1/4 cup fresh cilantro, chopped
- 1 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1/4 tsp garlic powder
- 1/4 tsp black pepper
Instructions:
- In a large bowl, combine the black beans, diced avocado, cucumber, and cilantro.
- In a small bowl, whisk together the olive oil, lemon juice, garlic powder, and black pepper to create the dressing.
- Pour the dressing over the salad and toss gently to combine, ensuring everything is well coated.
- Serve immediately or refrigerate for up to 30 minutes for an even more refreshing dish.
This keto black bean and avocado salad with lemon dressing is a fresh and light option for a low-sodium, low-carb lunch. The creamy avocado complements the black beans perfectly, and the lemon dressing adds a burst of tanginess that enhances the flavors of the ingredients. The salad is not only quick to prepare but also a satisfying meal that will keep you full and energized throughout the afternoon. It’s ideal for meal prep or as a light side dish alongside your main course.
Keto Black Bean and Eggplant Stir-Fry
This keto black bean and eggplant stir-fry is a savory, low-sodium dish that combines the rich texture of eggplant with the hearty black beans for a delicious, filling meal. The stir-fry is seasoned with garlic, cumin, and a touch of olive oil to create a simple but flavorful dish. It’s a great low-carb, keto-friendly lunch option that’s easy to prepare and perfect for a busy Friday.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 1 medium eggplant, diced
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1/2 tsp ground cumin
- 1/4 tsp paprika
- 1/4 tsp black pepper
- Fresh parsley for garnish
Instructions:
- Heat olive oil in a large skillet over medium heat. Add the diced eggplant and cook for about 5-7 minutes, until tender and lightly browned.
- Add the minced garlic, cumin, paprika, and black pepper to the skillet. Stir well to combine and cook for another 2 minutes until fragrant.
- Stir in the black beans and cook for an additional 3-4 minutes, allowing the beans to warm through.
- Remove from heat and garnish with fresh parsley before serving.
This keto black bean and eggplant stir-fry is a perfect low-sodium, low-carb lunch that offers a hearty, flavorful meal. The eggplant soaks up the spices and adds a satisfying texture, while the black beans contribute protein and fiber. This dish is quick to make and provides a well-balanced, filling meal without compromising your keto goals. It’s also a great way to enjoy eggplant, a versatile low-carb vegetable, in a new way.
Keto Black Bean and Cabbage Slaw
This keto black bean and cabbage slaw is a fresh, crunchy, and satisfying dish that combines the earthy flavor of black beans with the crisp texture of cabbage. Tossed in a light, tangy dressing, this slaw is an excellent low-sodium option for a quick Friday lunch. It’s packed with fiber and healthy fats and is perfect as a stand-alone meal or a side dish.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 2 cups shredded cabbage (green or purple)
- 1/4 cup shredded carrots
- 1/4 cup fresh cilantro, chopped
- 1 tbsp olive oil
- 1 tbsp apple cider vinegar
- 1 tbsp lime juice
- 1/2 tsp cumin
- Black pepper to taste
Instructions:
- In a large bowl, combine the shredded cabbage, shredded carrots, and black beans.
- In a small bowl, whisk together the olive oil, apple cider vinegar, lime juice, cumin, and black pepper to make the dressing.
- Pour the dressing over the slaw and toss everything together until well combined.
- Garnish with fresh cilantro and serve immediately, or refrigerate for up to 2 hours to let the flavors meld.
This keto black bean and cabbage slaw is a vibrant, crunchy, and refreshing low-sodium lunch that is also keto-friendly. The cabbage provides a satisfying crunch, while the black beans add protein and fiber, making it a filling yet light meal. The tangy dressing balances the flavors, making it a perfect lunch or side dish. It’s quick, easy to prepare, and can be stored in the fridge for a couple of days, making it great for meal prep.
Keto Black Bean and Bell Pepper Fajitas
These keto black bean and bell pepper fajitas are a colorful and flavorful way to enjoy a low-sodium, low-carb lunch. The sautéed bell peppers and onions are paired with seasoned black beans and served in low-carb tortillas or lettuce wraps for a satisfying, keto-friendly meal. The fajitas are packed with nutrients and make for a delicious, quick-to-prepare lunch.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 medium onion, sliced
- 1 tbsp olive oil
- 1 tsp chili powder
- 1/2 tsp cumin
- 1/4 tsp smoked paprika
- Black pepper to taste
- 4 small low-carb tortillas or large lettuce leaves
- Fresh lime wedges for garnish
Instructions:
- Heat olive oil in a large skillet over medium heat. Add the sliced onions and bell peppers, cooking for about 5-7 minutes, until tender and slightly charred.
- Stir in the chili powder, cumin, smoked paprika, and black pepper, then add the black beans. Cook for an additional 3-4 minutes until heated through.
- Warm the low-carb tortillas or lettuce leaves.
- Spoon the black bean and bell pepper mixture into the tortillas or lettuce wraps. Garnish with lime wedges and serve.
These keto black bean and bell pepper fajitas are a flavorful and satisfying way to enjoy a low-sodium, low-carb lunch. The combination of seasoned black beans, sautéed peppers, and onions makes for a deliciously hearty filling, while the lime wedges add a burst of freshness. Whether you opt for low-carb tortillas or lettuce wraps, these fajitas are a perfect meal for those looking for a quick, healthy, and fulfilling lunch.
Keto Black Bean and Mushroom Lettuce Wraps
These keto black bean and mushroom lettuce wraps are a healthy, low-sodium alternative to traditional wraps, featuring hearty black beans and savory mushrooms wrapped in crisp lettuce leaves. The combination of protein-packed black beans, meaty mushrooms, and a simple seasoning creates a delicious, low-carb meal that’s easy to make and full of flavor.
Ingredients:
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 1 cup mushrooms, finely chopped (button or cremini)
- 1/4 cup onion, finely diced
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp paprika
- 1/4 tsp black pepper
- 8 large lettuce leaves (Romaine or Butter Lettuce works well)
- Fresh cilantro for garnish
Instructions:
- Heat olive oil in a large skillet over medium heat. Add the diced onion and chopped mushrooms, cooking for about 5-7 minutes until the mushrooms release their moisture and become tender.
- Stir in the black beans, garlic powder, paprika, and black pepper. Cook for an additional 3-4 minutes, allowing the beans to heat through and absorb the spices.
- Wash and dry the lettuce leaves. Place each leaf on a plate and spoon the black bean and mushroom mixture into each leaf.
- Garnish with fresh cilantro and serve immediately.
These keto black bean and mushroom lettuce wraps are a delightful low-sodium, low-carb meal that’s packed with flavor and texture. The earthy mushrooms provide a meaty bite, while the black beans contribute protein and fiber. The lettuce serves as a refreshing, crunchy vessel that makes this dish both light and satisfying. It’s a quick and easy lunch option that’s perfect for those looking to reduce sodium while staying within their keto guidelines.
Keto Black Bean and Tomato Zucchini Boats
These keto black bean and tomato zucchini boats are a fun and nutritious way to enjoy a low-sodium, low-carb lunch. Zucchini acts as a perfect base for the black beans, tomatoes, and seasoning, creating a flavorful, satisfying meal. The boats are baked to perfection and make for an eye-catching and delicious meal that is also very low in carbs and sodium.
Ingredients:
- 2 medium zucchinis, halved lengthwise and scooped out
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 1/2 cup diced tomatoes
- 1/4 cup onion, diced
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp cumin
- 1/4 tsp black pepper
- Fresh parsley for garnish
Instructions:
- Preheat the oven to 375°F (190°C). Arrange the zucchini halves on a baking sheet.
- In a skillet, heat olive oil over medium heat. Add the diced onion and cook for about 3 minutes, until softened.
- Stir in the black beans, diced tomatoes, garlic powder, cumin, and black pepper. Cook for another 3-4 minutes until heated through.
- Spoon the black bean and tomato mixture into each zucchini half, pressing gently to pack the filling in.
- Bake the zucchini boats for 15-20 minutes, or until the zucchini is tender.
- Garnish with fresh parsley before serving.
These keto black bean and tomato zucchini boats are a creative and healthy way to enjoy a low-sodium, low-carb lunch. The zucchini provides a hearty base that holds the seasoned black bean and tomato mixture beautifully, creating a satisfying and flavorful meal. The dish is packed with fiber and nutrients, making it a great choice for anyone looking for a keto-friendly lunch that’s both filling and delicious.
Keto Black Bean and Avocado Egg Salad
This keto black bean and avocado egg salad is a creamy, satisfying lunch option that combines the richness of avocado with protein-packed eggs and fiber-rich black beans. Lightly seasoned and easy to prepare, this low-sodium, low-carb dish is a great way to enjoy a nutritious and filling meal without compromising on flavor.
Ingredients:
- 4 large eggs, hard-boiled and chopped
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 1 ripe avocado, diced
- 1/4 cup red onion, finely diced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- Fresh parsley for garnish
Instructions:
- In a large bowl, combine the chopped eggs, black beans, avocado, and red onion.
- In a small bowl, whisk together the olive oil, lemon juice, garlic powder, and black pepper to make the dressing.
- Pour the dressing over the egg and bean mixture, gently folding everything together to combine.
- Garnish with fresh parsley before serving.
This keto black bean and avocado egg salad is a refreshing and filling low-sodium, low-carb meal that’s perfect for a Friday lunch. The creamy avocado pairs wonderfully with the black beans and eggs, creating a satisfying texture and flavor. It’s a great source of healthy fats, protein, and fiber, making it both a nutritious and fulfilling meal. This dish is simple to prepare and can be enjoyed on its own or as part of a larger meal.
Note: More recipes are coming soon!