friday low sodium chicken pasta recipes

Fridays are all about winding down after a long week, but that doesn’t mean you have to sacrifice healthy eating for convenience.

If you’re looking for a tasty and nutritious dinner idea, low sodium chicken pasta is the perfect choice.

Not only is chicken pasta a versatile dish that can be customized to your liking, but by cutting back on sodium, you can enjoy a lighter, heart-healthy meal without compromising on flavor.

Whether you’re cooking for the family or hosting friends for a casual meal, these 45+ low sodium chicken pasta recipes are sure to satisfy your cravings.

In this blog, we’ll share a variety of easy-to-make recipes that will become your new Friday night go-to.

45+ Flavorful Friday Low Sodium Chicken Pasta Recipes to Make Your Meal

Eating healthy doesn’t have to be a chore, and with these 45+ low sodium chicken pasta recipes, you’ll be able to enjoy a delicious and nutritious meal every Friday.

By swapping out high-sodium ingredients and focusing on fresh, flavorful components, you’ll create dishes that are both satisfying and good for your health.

So, next time you’re in need of a simple yet delicious Friday night dinner, turn to these recipes for inspiration, and treat yourself to a tasty, heart-healthy meal!

Zucchini Noodles with Grilled Chicken and Avocado Cream Sauce

This low-sodium, keto-friendly chicken pasta uses zucchini noodles as a substitute for traditional pasta, paired with grilled chicken and a rich avocado cream sauce. The combination of fresh vegetables, tender chicken, and creamy avocado makes for a light yet filling lunch. With no added sodium, it’s perfect for anyone watching their salt intake while still indulging in a delicious meal.

Ingredients:

• 2 medium zucchinis (spiralized into noodles)
• 2 chicken breasts (boneless, skinless)
• 1 ripe avocado
• 1/2 cup unsweetened almond milk
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 garlic clove (minced)
• Salt-free seasoning blend (to taste)
• Fresh black pepper (to taste)

Instructions:

1. Heat a grill pan or outdoor grill on medium-high heat. Season chicken breasts with salt-free seasoning blend and black pepper. Grill for about 6-7 minutes per side, or until fully cooked. Once done, set aside to rest before slicing.
2. While the chicken is grilling, spiralize the zucchinis to create the noodles. Set aside.
3. In a food processor, blend the avocado, almond milk, garlic, lemon juice, and olive oil until smooth and creamy. Season with pepper and salt-free seasoning to taste.
4. In a skillet, heat a small amount of olive oil over medium heat. Sauté zucchini noodles for 1-2 minutes, just enough to warm them up but not make them soggy.
5. Plate the zucchini noodles, top with sliced grilled chicken, and drizzle the avocado cream sauce over the top.
6. Serve immediately with a sprinkle of extra seasoning if desired.

This dish is a wonderful option for anyone looking to keep their sodium intake low while still enjoying a satisfying, creamy meal. The avocado cream sauce adds richness without the need for added salt, while the zucchini noodles provide a perfect low-carb substitute for pasta. It’s an ideal recipe for a healthy, keto-friendly lunch that’s both nourishing and delicious.

Creamy Cauliflower and Chicken Pasta with Basil Pesto

This creamy cauliflower and chicken pasta is an excellent low-sodium, keto lunch option. The creamy sauce is made from cauliflower, making it a lighter alternative to traditional pasta sauces. Combined with tender grilled chicken and homemade basil pesto, this dish is bursting with fresh flavors, healthy fats, and minimal carbs. A perfect low-sodium meal that feels indulgent without compromising on your dietary goals.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 1 medium cauliflower (cut into florets)
• 1/4 cup unsweetened almond milk
• 2 tbsp olive oil
• 1/4 cup fresh basil (packed)
• 1/4 cup pine nuts (or walnuts)
• 2 tbsp nutritional yeast
• 1 garlic clove (minced)
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)

Instructions:

1. Preheat the oven to 400°F (200°C). Season the chicken breasts with salt-free seasoning blend and black pepper. Roast in the oven for about 20 minutes or until fully cooked. Allow the chicken to rest and slice it into strips.
2. In a large pot, steam the cauliflower florets until tender, about 10 minutes.
3. While the cauliflower is steaming, prepare the pesto. In a food processor, combine fresh basil, pine nuts, garlic, olive oil, and nutritional yeast. Blend until smooth, adding a little water if necessary to reach the desired consistency.
4. Once the cauliflower is soft, blend it in a food processor with the almond milk until smooth and creamy. Season with pepper and salt-free seasoning to taste.
5. In a skillet, toss the cauliflower sauce and cooked chicken together. Add the pesto and mix well.
6. Serve immediately, garnishing with additional fresh basil and pine nuts.

This creamy cauliflower chicken pasta is a perfect way to satisfy pasta cravings while staying within keto guidelines and keeping sodium low. The cauliflower-based sauce gives the dish a creamy texture without the carbs, while the basil pesto adds a fresh and fragrant touch. It’s a nourishing, guilt-free meal that’s both flavorful and filling—ideal for a wholesome lunch.

Spaghetti Squash with Lemon Garlic Chicken and Parmesan

This spaghetti squash dish is a delightful and low-sodium alternative to traditional pasta. With grilled lemon garlic chicken and a sprinkle of Parmesan, the flavors are simple yet satisfying. Spaghetti squash provides the perfect low-carb “noodle,” and the lemon garlic marinade adds a burst of freshness, making this meal both light and flavorful.

Ingredients:

• 1 medium spaghetti squash
• 2 chicken breasts (boneless, skinless)
• 2 tbsp olive oil
• 1 garlic clove (minced)
• 1 tbsp lemon zest
• 2 tbsp fresh lemon juice
• 1/4 cup grated Parmesan cheese
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)

Instructions:

1. Preheat the oven to 375°F (190°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with black pepper and salt-free seasoning. Place cut-side down on a baking sheet and roast for about 35-40 minutes until the flesh is tender.
2. While the squash is roasting, marinate the chicken. In a small bowl, combine olive oil, minced garlic, lemon zest, and lemon juice. Coat the chicken breasts in the marinade and let it sit for 10 minutes.
3. Grill or pan-sear the chicken breasts over medium-high heat for about 6-7 minutes per side or until fully cooked.
4. Once the spaghetti squash is done, use a fork to scrape the flesh into “noodles.” Divide the squash between plates.
5. Slice the grilled chicken and place on top of the spaghetti squash. Sprinkle with Parmesan and fresh black pepper.
6. Serve immediately with a drizzle of extra lemon juice if desired.

This spaghetti squash with lemon garlic chicken and Parmesan is a fantastic choice for anyone looking for a low-sodium, keto-friendly lunch that’s full of flavor. The spaghetti squash serves as a light and healthy base, and the lemon garlic chicken adds protein and zest. The Parmesan brings a touch of richness without going overboard on sodium, making this dish both refreshing and satisfying.

Chicken Alfredo with Shirataki Noodles

This creamy Chicken Alfredo dish swaps traditional pasta for Shirataki noodles, which are low in carbs and calories. The rich Alfredo sauce, made with cream cheese, Parmesan, and garlic, creates a luscious texture that complements the grilled chicken perfectly. The dish is low in sodium, making it ideal for those who want to indulge in a creamy pasta alternative without overloading on salt.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 1 package Shirataki noodles (drained and rinsed)
• 4 oz cream cheese (softened)
• 1/2 cup unsweetened almond milk
• 1/4 cup grated Parmesan cheese
• 1 garlic clove (minced)
• 2 tbsp olive oil
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)

Instructions:

1. Heat a grill pan or skillet over medium-high heat. Season the chicken breasts with salt-free seasoning blend and black pepper. Cook the chicken for about 6-7 minutes on each side, or until fully cooked. Slice into strips and set aside.
2. In a separate pan, heat the olive oil over medium heat and sauté the minced garlic for 1-2 minutes, until fragrant.
3. Add the cream cheese and almond milk to the pan, stirring until smooth and creamy. Stir in the Parmesan cheese and cook for another 2-3 minutes, allowing the sauce to thicken.
4. Rinse and drain the Shirataki noodles well, then add them to the sauce, stirring to coat them evenly. Cook for 1-2 minutes, allowing the noodles to absorb the sauce.
5. Plate the noodles and top with the sliced grilled chicken.
6. Garnish with additional Parmesan and black pepper if desired.

This Chicken Alfredo with Shirataki noodles is a perfect solution for anyone looking to enjoy a creamy pasta dish without the carbs or high sodium content. The creamy sauce is rich and satisfying, while the Shirataki noodles serve as a great low-carb substitute for regular pasta. It’s a great keto-friendly option that feels indulgent but won’t weigh you down.

Lemon Basil Chicken with Roasted Broccoli Pasta

This dish features zesty lemon basil chicken served alongside roasted broccoli and a low-carb pasta substitute. The grilled chicken is marinated in lemon and basil, creating a fresh and vibrant flavor. Roasted broccoli adds a savory crunch, and with a simple, salt-free seasoning, this dish stays light while still being satisfying.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 1 cup broccoli florets
• 1 tbsp olive oil (for the chicken)
• 2 tbsp olive oil (for the broccoli)
• 1 tbsp lemon zest
• 2 tbsp fresh lemon juice
• 1/4 cup fresh basil (chopped)
• 1 cup spiralized cucumber or zucchini noodles
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the broccoli florets with 2 tbsp olive oil and season with black pepper and salt-free seasoning blend. Roast for 15-20 minutes until tender and slightly crispy.
2. While the broccoli roasts, marinate the chicken breasts with 1 tbsp olive oil, lemon zest, lemon juice, and fresh basil. Let the chicken sit for 10-15 minutes to absorb the flavors.
3. Grill or pan-sear the chicken breasts over medium-high heat for 6-7 minutes per side or until cooked through.
4. In a skillet, sauté the spiralized cucumber or zucchini noodles over medium heat for 1-2 minutes until just tender.
5. Plate the zucchini noodles, top with the grilled lemon basil chicken, and serve alongside the roasted broccoli.
6. Garnish with extra fresh basil and lemon zest.

This Lemon Basil Chicken with Roasted Broccoli Pasta is a fresh and vibrant meal, perfect for those on a keto diet who are looking for a flavorful yet low-sodium option. The lemon and basil marinade on the chicken adds a refreshing taste, while the roasted broccoli provides a satisfying crunch. The zucchini noodles serve as a healthy, low-carb base for the meal, making it an ideal choice for a light yet fulfilling lunch.

Chicken Pesto Zoodle Bowl

In this low-sodium chicken pesto zoodle bowl, zucchini noodles are paired with grilled chicken and a homemade, no-salt pesto sauce. The vibrant pesto made from fresh basil, garlic, and olive oil complements the tender chicken and crunchy zoodles, creating a meal that’s fresh, flavorful, and low-carb. This dish is perfect for a keto lunch, providing healthy fats and protein while keeping sodium to a minimum.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 2 medium zucchinis (spiralized into noodles)
• 1 cup fresh basil
• 1/4 cup olive oil
• 2 tbsp pine nuts (or walnuts)
• 1 garlic clove
• 1/4 cup nutritional yeast (for a cheesy flavor)
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)

Instructions:

1. Preheat the grill or grill pan to medium-high heat. Season the chicken breasts with black pepper and salt-free seasoning blend. Grill for 6-7 minutes per side or until fully cooked. Slice the chicken into strips and set aside.
2. While the chicken is grilling, spiralize the zucchinis into noodles and set aside.
3. In a food processor, combine the fresh basil, garlic, pine nuts, olive oil, and nutritional yeast. Blend until smooth, adding a little water if necessary to reach the desired consistency.
4. In a large skillet, sauté the zucchini noodles over medium heat for 1-2 minutes to warm them up without making them soggy.
5. Toss the zoodles with the pesto sauce and plate them.
6. Top the pesto zoodles with sliced grilled chicken and garnish with additional basil or pine nuts if desired.

The Chicken Pesto Zoodle Bowl is a refreshing and satisfying keto lunch option that’s low in sodium and high in flavor. The homemade pesto sauce adds a burst of freshness and healthy fats, while the zucchini noodles provide a satisfying, low-carb base. The grilled chicken adds lean protein, making this dish a balanced and delicious choice for anyone following a keto or low-sodium diet.

Garlic Butter Chicken with Cauliflower Rice Pasta

This Garlic Butter Chicken with Cauliflower Rice Pasta offers a rich, buttery flavor without the high sodium or carbs. Cauliflower rice is used as a low-carb pasta substitute, and it pairs wonderfully with tender, pan-seared chicken breast and a savory garlic butter sauce. It’s a simple, satisfying, and nutritious option for a keto lunch.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 1 small cauliflower (cut into florets)
• 3 tbsp unsalted butter
• 3 garlic cloves (minced)
• 1 tbsp fresh parsley (chopped)
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)
• 1 tbsp olive oil

Instructions:

1. In a large pot, steam the cauliflower florets until tender (about 10 minutes). Once steamed, pulse the cauliflower in a food processor until it reaches a rice-like texture.
2. Heat a skillet over medium-high heat. Season the chicken breasts with salt-free seasoning and black pepper. Add olive oil to the skillet and cook the chicken for about 6-7 minutes per side, until cooked through. Remove the chicken from the skillet and set aside to rest.
3. In the same skillet, melt the butter over medium heat. Add the minced garlic and sauté for 1-2 minutes, until fragrant.
4. Add the cauliflower rice to the skillet with the garlic butter and sauté for 3-4 minutes until heated through and lightly golden. Season with black pepper and salt-free seasoning blend.
5. Slice the cooked chicken and plate it over the garlic butter cauliflower rice pasta.
6. Garnish with fresh parsley and serve immediately.

This Garlic Butter Chicken with Cauliflower Rice Pasta is a perfect low-sodium, keto-friendly meal. The rich, buttery garlic sauce brings out the best in the chicken and cauliflower rice, creating a dish that feels indulgent but remains light and nutritious. It’s a great option for anyone craving a flavorful, low-carb pasta alternative without compromising on taste.

Chicken and Spinach Pesto Stuffed Mushrooms

These Chicken and Spinach Pesto Stuffed Mushrooms are a creative, low-sodium keto lunch option that’s bursting with flavor. The mushrooms are stuffed with a mixture of grilled chicken, spinach, and pesto, creating a savory and satisfying bite-sized meal. This dish is perfect for those who want to enjoy a healthy, flavorful lunch without the carbs and sodium.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 8 large mushroom caps (stems removed)
• 1 cup fresh spinach (chopped)
• 1/4 cup homemade pesto (or low-sodium pesto)
• 1/4 cup grated Parmesan cheese (optional)
• 2 tbsp olive oil
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)

Instructions:

1. Preheat the oven to 375°F (190°C). Arrange the mushroom caps on a baking sheet.
2. Grill or pan-sear the chicken breasts over medium-high heat for about 6-7 minutes per side or until fully cooked. Let the chicken rest for a few minutes before chopping it into small pieces.
3. In a large skillet, heat 1 tbsp olive oil over medium heat and sauté the chopped spinach until wilted, about 2-3 minutes. Add the chopped chicken to the skillet and stir in the pesto sauce. Season with black pepper and salt-free seasoning blend to taste.
4. Stuff each mushroom cap with the chicken and spinach mixture. Top with grated Parmesan if desired.
5. Drizzle the stuffed mushrooms with the remaining olive oil and bake for 15-20 minutes, or until the mushrooms are tender.
6. Serve immediately, garnished with fresh herbs or additional Parmesan.

These Chicken and Spinach Pesto Stuffed Mushrooms are a fantastic low-sodium, keto-friendly lunch option. The pesto gives the chicken a flavorful boost, while the spinach adds a touch of freshness. The mushrooms provide a hearty and satisfying base without the carbs, making this a great choice for anyone looking for a lighter meal that’s still full of flavor.

Chicken and Broccoli Alfredo Casserole

This Chicken and Broccoli Alfredo Casserole is a comforting, low-sodium, and keto-friendly meal that combines tender chicken, fresh broccoli, and a creamy cauliflower-based Alfredo sauce. It’s the perfect dish for anyone who loves casseroles but wants to avoid high-sodium ingredients. With its cheesy flavor and hearty texture, it’s sure to satisfy your cravings without the carbs.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 2 cups broccoli florets (steamed)
• 1 small cauliflower (cut into florets)
• 1/2 cup unsweetened almond milk
• 1/4 cup grated Parmesan cheese
• 1/4 cup mozzarella cheese (shredded)
• 2 tbsp olive oil
• 1 garlic clove (minced)
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)

Instructions:

1. Preheat the oven to 375°F (190°C). In a large pot, steam the cauliflower florets until tender (about 10 minutes). Blend the steamed cauliflower with almond milk until smooth and creamy. Season with black pepper and salt-free seasoning blend.
2. While the cauliflower is steaming, cook the chicken breasts in a skillet over medium-high heat with 1 tbsp olive oil. Season the chicken with salt-free seasoning blend and black pepper. Cook for 6-7 minutes per side, until fully cooked. Once done, chop the chicken into bite-sized pieces.
3. Steam the broccoli florets until tender and set aside.
4. In a large mixing bowl, combine the creamy cauliflower sauce, chicken, broccoli, and half of the Parmesan cheese. Stir until well mixed.
5. Transfer the mixture to a baking dish and top with mozzarella cheese and the remaining Parmesan.
6. Bake for 20-25 minutes, or until the casserole is bubbly and the cheese is golden.
7. This Chicken and Broccoli Alfredo Casserole is an excellent low-sodium, keto-friendly option that’s both creamy and comforting. The cauliflower Alfredo sauce is rich and flavorful, and the combination of chicken and broccoli provides a nutritious, satisfying meal. It’s the perfect casserole for anyone looking to stay within their keto or low-sodium guidelines while still enjoying a comforting, cheesy lunch.

Pesto Chicken with Shirataki Noodles

This Pesto Chicken with Shirataki Noodles is a flavorful, low-carb, and low-sodium meal that comes together quickly. Shirataki noodles serve as a great pasta alternative, while the homemade pesto adds a fresh, herby flavor to the grilled chicken. With the richness of olive oil, garlic, and fresh basil, this dish is both light and satisfying—perfect for a keto lunch.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 1 package Shirataki noodles (drained and rinsed)
• 1 cup fresh basil leaves
• 1/4 cup olive oil
• 1 tbsp lemon juice
• 2 tbsp pine nuts (or walnuts)
• 2 garlic cloves
• 1/4 cup Parmesan cheese (optional)
• Fresh black pepper (to taste)

Instructions:

1. Preheat a grill or grill pan to medium-high heat. Season the chicken breasts with black pepper and a salt-free seasoning blend of your choice. Grill the chicken for 6-7 minutes per side, or until cooked through. Slice the chicken into thin strips.
2. In a food processor, combine the basil, garlic, pine nuts, olive oil, and lemon juice. Blend until smooth, adding a little water if needed to reach the desired consistency. If desired, add Parmesan cheese for extra flavor.
3. In a skillet, add the Shirataki noodles and sauté them for 2-3 minutes to warm them through. Add the pesto and toss the noodles to coat evenly.
4. Plate the pesto noodles and top with sliced grilled chicken.
5. Serve with extra black pepper and fresh basil for garnish.

his Pesto Chicken with Shirataki Noodles is a great low-sodium, keto-friendly lunch that doesn’t skimp on flavor. The pesto adds a bright, fresh taste to the noodles, and the grilled chicken provides lean protein to keep you satisfied. Shirataki noodles serve as a perfect low-carb pasta substitute, making this dish both nutritious and delicious.

Chicken and Cucumber Noodle Salad with Avocado Dressing

This Chicken and Cucumber Noodle Salad with Avocado Dressing is a refreshing and light low-sodium, keto lunch. The spiralized cucumber noodles provide a fresh, crunchy base, while the grilled chicken and creamy avocado dressing tie the dish together. With a few simple ingredients, this salad is packed with healthy fats, protein, and essential nutrients.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 2 medium cucumbers (spiralized into noodles)
• 1 ripe avocado
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 garlic clove (minced)
• Fresh cilantro (optional, for garnish)
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)

Instructions:

1. Grill or pan-sear the chicken breasts over medium-high heat for 6-7 minutes on each side, or until fully cooked. Slice the chicken into thin strips and set aside.
2. In a food processor, blend the avocado, olive oil, lemon juice, minced garlic, and black pepper until smooth. Add a little water to adjust the consistency if needed.
3. In a large bowl, combine the spiralized cucumber noodles and the sliced grilled chicken.
4. Drizzle the avocado dressing over the chicken and cucumber noodles, tossing to coat evenly.
5. Garnish with fresh cilantro and additional black pepper if desired. Serve immediately.

This Chicken and Cucumber Noodle Salad with Avocado Dressing is an ideal low-sodium, keto-friendly meal. The creamy avocado dressing gives the salad a rich, satisfying flavor, while the cucumber noodles provide a refreshing crunch. Paired with lean grilled chicken, this dish is full of healthy fats, protein, and essential vitamins—perfect for a light and fulfilling lunch.

Chicken Zucchini Alfredo with Cauliflower Sauce

This Chicken Zucchini Alfredo with Cauliflower Sauce is a low-sodium, keto-friendly version of classic chicken Alfredo. The zucchini noodles are a great low-carb pasta substitute, and the cauliflower-based Alfredo sauce is rich and creamy without all the calories and sodium. The grilled chicken adds protein, making this a complete and satisfying meal for any keto lunch.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 2 medium zucchinis (spiralized into noodles)
• 1 small cauliflower (cut into florets)
• 1/2 cup unsweetened almond milk
• 2 tbsp olive oil
• 1 garlic clove (minced)
• 1/4 cup Parmesan cheese (optional)
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)

Instructions:

1. Preheat a grill or grill pan to medium-high heat. Season the chicken breasts with black pepper and salt-free seasoning blend. Grill the chicken for 6-7 minutes per side, or until fully cooked. Slice the chicken into thin strips.
2. Steam the cauliflower florets in a large pot for about 10 minutes or until tender.
3. In a blender or food processor, combine the steamed cauliflower and almond milk, blending until smooth and creamy. Add the garlic and season with black pepper and salt-free seasoning blend to taste.
4. In a large skillet, sauté the zucchini noodles for 1-2 minutes until they’re just tender but not soggy.
5. Add the cauliflower Alfredo sauce to the skillet with the zucchini noodles and toss to coat evenly.
6. Plate the zucchini noodles and top with sliced grilled chicken. Garnish with Parmesan cheese if desired.

This Chicken Zucchini Alfredo with Cauliflower Sauce is a healthy, low-sodium, keto-friendly twist on the classic Alfredo dish. The cauliflower sauce provides a creamy texture without the added carbs and sodium, while the zucchini noodles are a perfect substitute for pasta. This dish is not only satisfying but also nourishing, making it a great choice for anyone looking for a light yet hearty lunch.

Chicken Zoodle Primavera

This Chicken Zoodle Primavera is a light, low-carb, and low-sodium version of a traditional pasta primavera. The dish features spiralized zucchini noodles (zoodles) topped with grilled chicken and a mix of fresh vegetables, including bell peppers, cherry tomatoes, and spinach. The light garlic and olive oil dressing keeps the dish fresh and flavorful, perfect for a keto lunch that’s full of color and nutrients.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 2 medium zucchinis (spiralized into noodles)
• 1 red bell pepper (sliced)
• 1 yellow bell pepper (sliced)
• 1/2 cup cherry tomatoes (halved)
• 1 cup fresh spinach
• 2 tbsp olive oil
• 2 garlic cloves (minced)
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)

Instructions:

1. Preheat a grill or grill pan to medium-high heat. Season the chicken breasts with black pepper and salt-free seasoning blend. Grill for 6-7 minutes per side, or until fully cooked. Slice the chicken into thin strips.
2. In a large skillet, heat the olive oil over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
3. Add the bell peppers and cherry tomatoes to the skillet and sauté for 3-4 minutes until tender. Stir in the spinach and cook until wilted, about 1-2 minutes.
4. In another skillet, sauté the zucchini noodles for 2-3 minutes until they are slightly tender but still firm.
5. Combine the sautéed vegetables with the zoodles and toss to mix. Top with sliced grilled chicken.
6. Serve with additional black pepper and a sprinkle of fresh herbs if desired.

This Chicken Zoodle Primavera is a vibrant, low-sodium, keto-friendly meal that’s both light and full of flavor. The combination of spiralized zucchini noodles and fresh vegetables provides a satisfying texture, while the grilled chicken adds protein to make the dish filling. The simple garlic and olive oil dressing keeps the flavors fresh and light, making it a perfect keto lunch option.

Chicken and Asparagus Alfredo

Chicken and Asparagus Alfredo is a delicious, creamy, and low-sodium keto pasta dish that combines tender grilled chicken and asparagus with a rich cauliflower-based Alfredo sauce. The creamy sauce, made from cauliflower and unsweetened almond milk, offers all the indulgence of a traditional Alfredo without the carbs and high sodium. This dish is perfect for those craving a comforting meal that fits within their keto diet.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 1 bunch asparagus (trimmed and cut into 2-inch pieces)
• 1 small cauliflower (cut into florets)
• 1/2 cup unsweetened almond milk
• 2 tbsp olive oil
• 2 garlic cloves (minced)
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)
• Fresh parsley (for garnish)

Instructions:

1. Preheat a grill or grill pan to medium-high heat. Season the chicken breasts with black pepper and salt-free seasoning blend. Grill for 6-7 minutes per side or until fully cooked. Slice the chicken into thin strips.
2. Steam the cauliflower florets for 10-12 minutes until soft. Blend the steamed cauliflower with almond milk until smooth and creamy.
3. In a skillet, heat olive oil over medium heat and sauté the minced garlic for 1-2 minutes until fragrant. Add the asparagus and cook for 4-5 minutes until tender.
4. Pour the cauliflower Alfredo sauce over the asparagus and stir to combine. Season with black pepper and salt-free seasoning blend to taste.
5. Add the grilled chicken slices into the skillet and toss everything together.
6. Garnish with fresh parsley and serve hot.

This Chicken and Asparagus Alfredo is a creamy, satisfying, low-sodium, keto-friendly dish that feels indulgent without the carbs. The cauliflower Alfredo sauce offers a velvety, rich texture that pairs wonderfully with the tender asparagus and grilled chicken. It’s a perfect option for a low-carb lunch that doesn’t compromise on taste or comfort.

Chicken Bacon Ranch Zoodle Bowl

This Chicken Bacon Ranch Zoodle Bowl combines crispy bacon, grilled chicken, and fresh zucchini noodles (zoodles) in a tangy, homemade ranch dressing. The bacon adds a savory crunch, while the ranch dressing provides a creamy, flavorful base without the high sodium content. This dish is a perfect low-sodium, keto-friendly lunch that’s both satisfying and indulgent.

Ingredients:

• 2 chicken breasts (boneless, skinless)
• 4 slices of bacon (cooked and crumbled)
• 2 medium zucchinis (spiralized into noodles)
• 1/2 cup plain Greek yogurt
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tbsp fresh dill (chopped)
• 1 garlic clove (minced)
• Fresh black pepper (to taste)
• Salt-free seasoning blend (to taste)

Instructions:

1. Grill or pan-sear the chicken breasts over medium-high heat for 6-7 minutes on each side, or until fully cooked. Slice the chicken into strips and set aside.
2. Cook the bacon slices in a skillet until crispy. Remove the bacon from the skillet and crumble it once cooled.
3. In a small bowl, mix the Greek yogurt, olive oil, apple cider vinegar, garlic, dill, black pepper, and salt-free seasoning blend to create a creamy ranch dressing.
4. In a large skillet, sauté the zucchini noodles for 1-2 minutes until they are just tender but still firm.
5. In a bowl, combine the zucchini noodles, sliced chicken, crumbled bacon, and ranch dressing. Toss to coat evenly.
6. Serve immediately, garnished with fresh herbs if desired.

The Chicken Bacon Ranch Zoodle Bowl is a delicious, low-sodium, keto-friendly lunch option that’s packed with flavor. The crispy bacon adds texture and richness, while the homemade ranch dressing offers a creamy and tangy finish. This dish is a great way to enjoy the flavors of a classic bacon ranch salad with a healthy twist, all while keeping your carb and sodium intake in check.’

Note: More recipes are coming soon!