35+ Irresistible Friday Low Sodium Brunch Recipes for a Healthier Morning

Brunch is a beloved tradition, especially on Fridays when the weekend feels just within reach.

But if you’re watching your sodium intake, you might feel like many classic brunch dishes are off-limits.

The good news is that you can still enjoy a flavorful and satisfying brunch without compromising your health goals.

In this post, we’ve rounded up 35+ mouthwatering low sodium brunch recipes that prove you don’t need salt to create a delicious meal.

Whether you’re craving savory or sweet, there’s something here to please every palate, all while keeping your sodium intake in check.

Let’s dive into these healthy and tasty options to make your Friday morning the best one yet!

35+ Irresistible Friday Low Sodium Brunch Recipes for a Healthier Morning

With these 35+ low sodium brunch recipes, your Fridays just became a lot healthier and more exciting.

No more worrying about hidden salt content – these dishes offer flavor and nutrition in every bite.

So, next time you’re planning your Friday brunch, remember that a little creativity in the kitchen can go a long way toward a healthier, more satisfying meal.

Whether you prefer a fresh salad, hearty egg dish, or a sweet treat, there’s a recipe here for everyone.

Enjoy your Friday brunch guilt-free, knowing that you’re nourishing your body with the best ingredients.

Zucchini Noodles with Pesto and Grilled Chicken

This fresh, low-sodium zucchini noodle dish with pesto and grilled chicken is perfect for a keto-friendly brunch. The zucchini noodles replace traditional pasta, making it a lighter and lower-carb option while still being satisfying. The homemade pesto adds flavor without the need for excessive salt, and the grilled chicken provides protein to keep you full.

Ingredients

• 2 medium zucchinis, spiralized into noodles
• 1 chicken breast, grilled and sliced
• 1/4 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup extra virgin olive oil
• 1 clove garlic
• 2 tbsp Parmesan cheese (optional for keto)
• Freshly ground black pepper to taste

Instructions

1. Start by grilling the chicken breast until fully cooked, then slice it into strips.
2. Spiralize the zucchinis into noodle-like strands.
3. In a food processor, combine basil, pine nuts, garlic, Parmesan (if using), and olive oil. Pulse until smooth, scraping the sides as needed.
4. Toss the zucchini noodles in the pesto until evenly coated.
5. Plate the zucchini noodles, and top with the grilled chicken slices.
6. Season with freshly ground black pepper to taste.

This low-sodium, low-carb dish is perfect for a Friday brunch, offering a fresh, flavorful, and nutritious alternative to pasta. The pesto gives a rich, herbal taste without overwhelming salt, and the grilled chicken adds a lean protein source to help balance out the meal. Plus, zucchini noodles are a great substitute for traditional pasta, keeping the dish keto-friendly and satisfying.

Avocado and Smoked Salmon Lettuce Wraps

These avocado and smoked salmon lettuce wraps are a light and refreshing brunch option that’s full of healthy fats and protein. With crisp lettuce leaves as a wrap, this dish avoids carbs and uses avocado and smoked salmon to bring in rich flavors. The combination is low in sodium and makes for a clean, easy-to-make keto meal.

Ingredients

• 4 large Romaine lettuce leaves (washed and dried)
• 1 ripe avocado, mashed
• 3 oz smoked salmon
• 1 small cucumber, thinly sliced
• 1 tbsp lemon juice
• Fresh dill (for garnish)
• Freshly ground black pepper to taste

Instructions

1. Lay out the Romaine lettuce leaves on a plate, ensuring they are flat and ready to be used as wraps.
2. Mash the avocado and mix in the lemon juice, fresh dill, and black pepper to taste.
3. Spread the avocado mixture evenly across the center of each lettuce leaf.
4. Layer smoked salmon slices on top of the avocado mixture.
5. Add thin slices of cucumber for extra crunch and freshness.
6. Gently roll the lettuce wraps and serve, garnished with more fresh dill and pepper.

hese avocado and smoked salmon lettuce wraps are an excellent choice for a low-sodium brunch, offering rich flavors without the carbs. The healthy fats from avocado and the protein from smoked salmon make this a filling meal that still aligns with your keto diet. The fresh cucumber adds a nice crunch, and the dill elevates the flavors. This recipe is a great option when you want something light, yet indulgent.

Scrambled Eggs with Spinach and Feta

A classic keto brunch option, scrambled eggs with spinach and feta provides a comforting and hearty meal without being high in sodium. Eggs are a great source of protein, while the spinach adds nutrients and fiber. Feta cheese adds creaminess and tang, and this simple, low-sodium recipe is perfect for a quick and nutritious brunch.

Ingredients

• 3 large eggs
• 1/2 cup fresh spinach, chopped
• 1/4 cup crumbled feta cheese
• 1 tbsp olive oil
• Freshly ground black pepper to taste
• 1 tsp garlic powder (optional)

Instructions

1. Heat the olive oil in a pan over medium heat.
2. Add the spinach to the pan and sauté for about 1-2 minutes, until wilted.
3. In a bowl, whisk the eggs until well-beaten.
4. Pour the eggs into the pan with the spinach and cook, stirring gently to scramble.
5. Once the eggs are nearly done, add the crumbled feta and stir until melted and well-combined.
6. Season with black pepper and garlic powder, if desired.

Scrambled eggs with spinach and feta are a low-sodium, keto-friendly brunch option that combines the creamy texture of eggs and feta with the nutrient-packed spinach. This dish is quick to prepare, making it perfect for a Friday brunch when you need something fast yet satisfying. The feta adds flavor and richness, while the spinach provides vitamins and fiber. This meal is an ideal choice when you’re craving something hearty without compromising on your health goals.

Cauliflower Rice Stir-Fry with Shrimp

Cauliflower rice stir-fry with shrimp is a low-carb, keto-friendly option that’s high in protein and full of flavor. Instead of traditional rice, cauliflower rice serves as a low-carb alternative, and shrimp adds a lean protein source. The dish is seasoned with fresh vegetables and a light, low-sodium sauce, making it a nutritious and satisfying brunch.

Ingredients

• 2 cups cauliflower rice (fresh or frozen)
• 6 oz shrimp, peeled and deveined
• 1/2 bell pepper, diced
• 1/2 cup peas (fresh or frozen)
• 1/4 cup green onions, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tbsp coconut aminos (low-sodium soy sauce alternative)
• Freshly ground black pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add the shrimp to the skillet and cook until pink, about 2-3 minutes per side. Remove shrimp from the pan and set aside.
3. In the same skillet, add garlic, bell pepper, and peas. Cook for 2-3 minutes, stirring occasionally.
4. Add cauliflower rice to the pan and cook, stirring frequently, until heated through and slightly golden, about 5-7 minutes.
5. Add shrimp back into the pan, and drizzle with coconut aminos. Toss everything together to combine.
6. Season with freshly ground black pepper to taste. Top with green onions before serving.

This cauliflower rice stir-fry with shrimp is a flavorful and satisfying dish that’s perfect for a low-sodium, keto-friendly brunch. The cauliflower rice gives you the texture of rice without the carbs, while shrimp provides lean protein. The combination of vegetables, light seasoning, and coconut aminos makes for a savory and balanced meal. It’s quick to prepare, making it a great option for a busy Friday brunch.

Caprese Salad with Balsamic Glaze

A simple, fresh, and keto-friendly dish, this Caprese salad with balsamic glaze is a light but flavorful option for a low-sodium brunch. With ripe tomatoes, fresh mozzarella, and basil, this dish offers a burst of flavor. The balsamic glaze enhances the sweetness of the tomatoes while providing a rich depth without the need for excessive sodium.

Ingredients

• 2 ripe tomatoes, sliced
• 4 oz fresh mozzarella, sliced
• 1/4 cup fresh basil leaves
• 1 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar
• Freshly ground black pepper to taste
• Salt, to taste (optional, but optional to keep low-sodium)

Instructions

1. Arrange the tomato and mozzarella slices on a plate, alternating between the two.
2. Tuck fresh basil leaves between the slices of tomato and mozzarella.
3. In a small bowl, whisk together olive oil and balsamic vinegar.
4. Drizzle the balsamic mixture over the arranged salad.
5. Season with freshly ground black pepper and salt, if desired.

This Caprese salad is a perfect low-sodium brunch option, combining fresh ingredients that offer plenty of flavor with minimal preparation. The richness of the mozzarella pairs wonderfully with the juicy tomatoes and aromatic basil, while the balsamic glaze adds a sweet, tangy finish without overwhelming the dish. It’s a great choice if you’re craving a light yet satisfying meal with clean ingredients that still taste indulgent.

Eggplant Parmesan (Low-Carb)

A keto-friendly, low-sodium twist on the classic eggplant Parmesan, this recipe uses almond flour instead of breadcrumbs to keep the dish low-carb and crispy. The eggplant is lightly baked and topped with marinara sauce and mozzarella cheese for a hearty yet low-sodium brunch option that satisfies your cravings for comfort food.

Ingredients

• 1 medium eggplant, sliced into 1/2-inch rounds
• 1/2 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 1/2 cup unsweetened marinara sauce (low-sodium)
• 1/2 cup shredded mozzarella cheese
• 1 tbsp olive oil
• Fresh basil leaves for garnish
• Freshly ground black pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. Lay the eggplant slices on a baking sheet lined with parchment paper. Brush both sides with olive oil.
3. In a shallow bowl, combine almond flour, Parmesan cheese, and black pepper.
4. Dip each eggplant slice into the beaten egg, then coat with the almond flour mixture.
5. Arrange the coated eggplant slices back on the baking sheet and bake for 20-25 minutes, flipping halfway through, until golden and crispy.
6. Remove the eggplant from the oven and spoon marinara sauce over each slice. Top with mozzarella cheese. Return to the oven and bake for another 5-7 minutes, until the cheese is melted and bubbly.
7. Garnish with fresh basil before serving.

This low-carb eggplant Parmesan is a fantastic choice for anyone following a keto diet, offering all the comforting flavors of the classic dish without the carbs and excessive sodium. The almond flour creates a crispy texture that mimics traditional breadcrumbs, while the marinara sauce and mozzarella add rich, savory flavors. This dish is a great way to enjoy a hearty, satisfying meal with minimal preparation. It’s perfect for a Friday brunch when you want something indulgent but still health-conscious.

Greek Salad with Grilled Chicken

A refreshing and nutrient-packed dish, this Greek salad with grilled chicken is a perfect low-sodium and keto-friendly brunch option. Crisp vegetables, tangy feta cheese, and tender grilled chicken come together in this Mediterranean-inspired salad. With a homemade dressing made from olive oil and lemon juice, this dish is light yet satisfying, and it’s full of healthy fats and proteins.

Ingredients

• 1 chicken breast, grilled and sliced
• 2 cups mixed greens (such as Romaine or spinach)
• 1/2 cucumber, sliced
• 1/2 red onion, thinly sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted
• 1/4 cup crumbled feta cheese
• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Freshly ground black pepper to taste

Instructions

1. Grill the chicken breast until fully cooked, then slice into strips.
2. In a large bowl, combine the mixed greens, cucumber, red onion, cherry tomatoes, Kalamata olives, and feta cheese.
3. In a small bowl, whisk together olive oil, lemon juice, dried oregano, and freshly ground black pepper to create the dressing.
4. Toss the salad with the dressing until everything is well coated.
5. Top the salad with the grilled chicken slices and serve immediately.

This Greek salad with grilled chicken is a healthy, low-sodium option for a light brunch. The variety of fresh vegetables provides a crisp and refreshing base, while the grilled chicken adds lean protein. The feta cheese and olives bring in a Mediterranean flair, and the lemon-oregano dressing enhances the flavors without adding unnecessary salt. This dish is perfect for a keto brunch, offering balanced nutrition with minimal effort.

chia Pudding with Almond Butter and Berries

This chia pudding with almond butter and berries is a simple yet satisfying low-sodium brunch option. Chia seeds are packed with fiber and omega-3 fatty acids, making them a great addition to any keto diet. The almond butter adds healthy fats, while the fresh berries provide a touch of sweetness and antioxidants, making this pudding both nutritious and delicious.

Ingredients

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 tbsp almond butter
• 1/4 tsp vanilla extract
• 1/4 cup fresh mixed berries (such as strawberries, blueberries, or raspberries)
• A pinch of cinnamon (optional)

Instructions

1. In a bowl or mason jar, combine chia seeds, almond milk, almond butter, and vanilla extract. Stir well to ensure everything is fully incorporated.
2. Cover and refrigerate for at least 4 hours, or overnight, allowing the chia seeds to absorb the liquid and thicken.
3. Once the pudding has set, top with fresh mixed berries and a sprinkle of cinnamon, if desired.
4. Serve chilled and enjoy!

Chia pudding with almond butter and berries is a creamy, indulgent brunch option that’s low in sodium and high in healthy fats and fiber. The chia seeds provide a satisfying texture, while almond butter adds richness. Fresh berries give a pop of color and natural sweetness without the need for added sugars, making this a wholesome and delicious choice. This easy-to-make dish is perfect for a Friday brunch when you want something filling yet light and refreshing.

Stuffed Bell Peppers with Ground Turkey and Cauliflower Rice

Stuffed bell peppers with ground turkey and cauliflower rice are a perfect low-sodium, low-carb brunch option. These bell peppers are filled with a savory mix of ground turkey, cauliflower rice, and spices, making them a nutritious and satisfying meal. This dish is not only keto-friendly but also provides a rich combination of protein and vegetables in a single serving.

Ingredients

• 2 large bell peppers, tops cut off and seeds removed
• 1 lb ground turkey
• 1 cup cauliflower rice (fresh or frozen)
• 1/2 onion, diced
• 1 clove garlic, minced
• 1/2 tsp smoked paprika
• 1/2 tsp cumin
• 1/4 tsp black pepper
• 1 tbsp olive oil
• 1/4 cup shredded mozzarella cheese (optional)

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them on a baking dish.
3. In a skillet, heat olive oil over medium heat. Add the diced onion and garlic, cooking for 2-3 minutes until softened.
4. Add the ground turkey to the skillet and cook until browned, breaking it apart as it cooks.
5. Stir in the cauliflower rice, smoked paprika, cumin, and black pepper. Cook for another 5-7 minutes until the cauliflower rice is tender and everything is well combined.
6. Stuff the bell peppers with the turkey and cauliflower rice mixture, pressing it down slightly to pack the filling in.
7. Optional: Top with shredded mozzarella cheese and bake in the oven for 20-25 minutes, until the peppers are tender.
8. Serve immediately and enjoy!

These stuffed bell peppers with ground turkey and cauliflower rice are a delicious, low-sodium, and keto-friendly brunch option. The ground turkey provides lean protein, while the cauliflower rice keeps the dish low-carb and packed with fiber. The bell peppers themselves are full of vitamins, and the dish can be easily customized with your favorite spices. This satisfying and healthy recipe is perfect for a Friday brunch when you want something hearty and nutritious.

Egg and Avocado Breakfast Salad

This egg and avocado breakfast salad is a refreshing, low-sodium, keto-friendly brunch option. Packed with healthy fats from the avocado, protein from the eggs, and fiber from fresh greens, it offers a satisfying meal that doesn’t skimp on flavor. With a light vinaigrette dressing, this salad is both filling and nutritious.

Ingredients

• 2 large eggs, hard-boiled and sliced
• 1 avocado, sliced
• 2 cups mixed greens (such as spinach, arugula, or Romaine)
• 1/2 cucumber, sliced
• 1 tbsp extra virgin olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• Freshly ground black pepper to taste
• Fresh herbs (such as parsley or chives), chopped for garnish

Instructions

1. Hard-boil the eggs by placing them in a pot of boiling water for 9-10 minutes. Once done, cool and slice them.
2. Arrange the mixed greens, cucumber slices, and avocado slices on a plate or in a bowl.
3. Add the sliced eggs on top of the salad.
4. In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, and freshly ground black pepper to create the dressing.
5. Drizzle the dressing over the salad and garnish with fresh herbs.
6. Serve immediately and enjoy!

This egg and avocado breakfast salad is the perfect low-sodium, keto-friendly brunch choice. The creamy avocado pairs wonderfully with the protein-packed eggs, while the mixed greens provide a fresh base for the salad. The simple vinaigrette dressing enhances the natural flavors without adding excessive sodium, making it an ideal option for a light yet filling brunch. The addition of fresh herbs elevates the dish, making it a delightful and wholesome meal.

Bacon-Wrapped Asparagus

Bacon-wrapped asparagus is a savory and keto-friendly dish that’s perfect for a low-sodium brunch. The crispy bacon adds rich flavor while the asparagus provides a nutritious, fiber-filled base. It’s a simple yet indulgent dish, perfect for those who want a satisfying, low-carb option.

Ingredients

• 12 asparagus spears, trimmed
• 6 slices of nitrate-free bacon (lower in sodium)
• 1 tbsp olive oil
• Freshly ground black pepper to taste
• Lemon wedges (optional for serving)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Lay the asparagus spears flat on a baking sheet. Drizzle with olive oil and season with freshly ground black pepper.
3. Take each slice of bacon and wrap it around 2 asparagus spears. Place the wrapped asparagus back on the baking sheet.
4. Bake for 15-20 minutes, until the bacon is crispy and the asparagus is tender.
5. Serve immediately, optionally with lemon wedges for an added burst of freshness.

Bacon-wrapped asparagus is an easy-to-make, low-sodium brunch option that combines the rich, crispy texture of bacon with the tender, nutrient-packed asparagus. The combination of savory and slightly smoky bacon with fresh vegetables makes for a delicious dish, and the olive oil helps keep it keto-friendly. This dish is a great choice for brunch when you’re craving something flavorful yet light.

Grilled Portobello Mushroom Caps with Herb Cream Cheese

These grilled Portobello mushrooms with herb cream cheese are a satisfying and low-sodium brunch option that is also keto-friendly. The meaty texture of the mushrooms makes them a great base for a creamy, herbed filling. Grilling enhances the mushroom’s natural umami flavor, making this dish a savory and indulgent choice.

Ingredients

• 4 large Portobello mushroom caps, stems removed
• 4 oz cream cheese, softened
• 1 tbsp fresh parsley, chopped
• 1 tsp garlic powder
• 1 tsp lemon juice
• Freshly ground black pepper to taste
• 1 tbsp olive oil

Instructions

1. Preheat your grill or grill pan over medium heat.
2. Brush the mushroom caps with olive oil and season with freshly ground black pepper.
3. Grill the mushroom caps for about 5-7 minutes per side, until tender and slightly charred.
4. In a small bowl, mix together the cream cheese, parsley, garlic powder, and lemon juice.
5. Once the mushrooms are grilled, fill the center of each mushroom cap with the herb cream cheese mixture.
6. Serve immediately and enjoy!

These grilled Portobello mushrooms with herb cream cheese are a savory, low-sodium, keto-friendly brunch option. The mushrooms are meaty and satisfying, while the herb cream cheese adds a creamy, flavorful filling. The grill gives the mushrooms a smoky depth, making this dish rich and indulgent without being high in sodium. It’s an excellent choice for anyone seeking a satisfying, healthy, and flavorful brunch option.

Spinach and Cheese Stuffed Chicken Breasts

These spinach and cheese stuffed chicken breasts are a delicious, low-sodium, keto-friendly option for brunch. The chicken breasts are filled with a mixture of spinach and cheese, providing a savory and satisfying meal without the excess carbs. With a crispy exterior and creamy filling, this dish is sure to become a favorite.

Ingredients

• 2 chicken breasts, boneless and skinless
• 1 cup fresh spinach, chopped
• 1/4 cup cream cheese, softened
• 1/4 cup shredded mozzarella cheese
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Freshly ground black pepper to taste
• 1/4 tsp dried oregano

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a skillet, sauté the spinach over medium heat for 2-3 minutes until wilted. Set aside to cool.
3. In a small bowl, combine the spinach, cream cheese, mozzarella, garlic powder, onion powder, black pepper, and oregano. Mix well.
4. Slice a pocket into the thick side of each chicken breast, being careful not to cut all the way through.
5. Stuff the chicken breasts with the spinach and cheese mixture, securing the opening with toothpicks if necessary.
6. Heat olive oil in a skillet over medium-high heat. Sear the chicken breasts for 2-3 minutes on each side until golden brown.
7. Transfer the chicken breasts to the oven and bake for 20-25 minutes, or until the chicken is fully cooked.
8. Serve immediately and enjoy!

These spinach and cheese stuffed chicken breasts are a perfect low-sodium, keto-friendly brunch option. The combination of tender chicken, creamy spinach filling, and melted cheese makes for a rich and satisfying dish. It’s easy to prepare and offers a healthy, flavorful alternative to traditional stuffed dishes. This recipe is ideal when you want a comforting yet light meal without compromising on flavor.

Cucumber and Smoked Salmon Rolls

These cucumber and smoked salmon rolls are a light, low-sodium, and keto-friendly brunch option. The fresh cucumber provides a crunchy base, while the smoked salmon adds rich flavor. With a simple cream cheese and dill spread, these rolls are refreshing, savory, and perfect for a light yet satisfying meal.

Ingredients

• 1 large cucumber, thinly sliced into long ribbons
• 4 oz smoked salmon
• 2 oz cream cheese, softened
• 1 tbsp fresh dill, chopped
• 1 tsp lemon juice
• Freshly ground black pepper to taste

Instructions

1. Slice the cucumber into long, thin ribbons using a mandolin or vegetable peeler.
2. In a small bowl, combine the cream cheese, fresh dill, lemon juice, and black pepper. Mix until smooth.
3. Lay the cucumber ribbons flat and spread a thin layer of the cream cheese mixture on each ribbon.
4. Place a slice of smoked salmon at one end of each cucumber ribbon and carefully roll them up.
5. Arrange the rolls on a plate and serve immediately.

These cucumber and smoked salmon rolls are a delicious, low-sodium, keto-friendly brunch option. The combination of creamy dill-spread cheese and smoky salmon wrapped in crunchy cucumber makes for a refreshing, savory bite. These rolls are easy to prepare and perfect for a light brunch or appetizer when you want something flavorful yet low in sodium and carbs.

Avocado and Tuna Salad Lettuce Cups

vocado and tuna salad lettuce cups are a flavorful, low-sodium, keto-friendly option for a light and nutritious brunch. The creamy avocado mixed with lean tuna makes for a rich yet healthy filling, and the crisp lettuce cups provide the perfect low-carb wrap. This dish is refreshing, high in protein, and loaded with healthy fats.

Ingredients

• 1 can (5 oz) tuna in water, drained
• 1 ripe avocado, mashed
• 1/4 cup red onion, finely diced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Freshly ground black pepper to taste
• 4 large lettuce leaves (such as Romaine or Butter lettuce)

Instructions

1. In a bowl, combine the drained tuna, mashed avocado, red onion, olive oil, lemon juice, and black pepper. Mix until well-combined.
2. Lay the lettuce leaves flat on a plate, and spoon the tuna and avocado mixture onto the center of each leaf.
3. Fold the lettuce around the filling to form cups.
4. Serve immediately and enjoy!

These avocado and tuna salad lettuce cups are a perfect low-sodium, keto-friendly brunch option. The creamy avocado and protein-packed tuna make for a satisfying filling, while the crisp lettuce provides a refreshing crunch. This dish is quick and easy to prepare, making it ideal for a healthy and flavorful brunch that’s light on carbs and sodium but high in healthy fats and protein.

Note: More recipes are coming soon