50+ Delicious Friday Low-Sodium Dinner Recipes for a Healthier Week

When it comes to preparing a delicious and healthy meal at the end of a busy week, low-sodium options can be a lifesaver.

High-sodium diets are linked to a variety of health issues, including hypertension and heart disease, but the good news is that there are countless ways to enjoy flavorful, satisfying dinners without loading up on salt.

If you’re looking for tasty and nutritious meals for your Friday night that won’t compromise your health, you’ve come to the right place!

In this article, we’ve curated a list of 50+ Friday low-sodium dinner recipes to inspire your next healthy meal.

From hearty salads to savory stir-fries and roasted dishes, you’ll find something for everyone in this collection of easy-to-make recipes.

These dishes are packed with fresh ingredients, herbs, and spices to create mouthwatering meals that will leave you feeling satisfied and nourished.

50+ Delicious Friday Low-Sodium Dinner Recipes for a Healthier Week

Eating a low-sodium diet doesn’t mean you have to sacrifice flavor or variety in your meals.

With these 50+ Friday low-sodium dinner recipes, you can enjoy a wide range of delicious, heart-healthy dishes that are both nutritious and satisfying.

Whether you’re cooking for yourself or your family, these recipes are simple to prepare and use ingredients that are full of flavor and low in sodium.

By incorporating more of these meals into your weekly routine, you’ll be on your way to better health without compromising on taste.

So, say goodbye to high-sodium takeout and hello to fresh, flavorful, and health-conscious dinners that make Fridays even more enjoyable!

Grilled Lemon Herb Salmon with Asparagus

This grilled lemon herb salmon with asparagus is a healthy, flavorful, and low-sodium dinner option. Perfect for a Friday night, this dish pairs the richness of salmon with the freshness of asparagus, all complemented by a zesty lemon and herb marinade. It’s light, nutritious, and easy to prepare, making it ideal for a quick yet satisfying meal.

Ingredients:

• 4 salmon fillets
• 1 bunch of asparagus, trimmed
• 1 lemon (zested and juiced)
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried rosemary
• 1 tsp dried thyme
• Fresh ground black pepper, to taste

Instructions:

1. In a small bowl, combine the lemon juice, lemon zest, minced garlic, rosemary, thyme, olive oil, and black pepper. Stir well to create the marinade.
2. Place the salmon fillets in a shallow dish and pour the marinade over the salmon, ensuring each fillet is well-coated. Cover and refrigerate for 20 minutes.
3. While the salmon marinates, preheat the grill or grill pan over medium heat.
4. Arrange the asparagus on a grill-safe tray and drizzle with a little olive oil and a pinch of black pepper.
5. Place the salmon fillets and asparagus on the grill. Grill the salmon for 4-6 minutes per side or until it reaches your desired doneness. Grill the asparagus for about 5-7 minutes, turning occasionally, until it becomes tender and slightly charred.
6. Serve the grilled salmon with the asparagus on the side, garnished with fresh lemon wedges for an extra zing.

This grilled lemon herb salmon with asparagus is a deliciously light yet filling meal, making it a fantastic low-sodium option for your Friday dinner. The combination of fresh herbs and lemon brightens the rich flavor of the salmon, while the grilled asparagus adds a smokey finish. This meal is not only flavorful but also packed with essential nutrients, making it a heart-healthy choice that can easily be incorporated into a low-sodium lifestyle. Enjoy this balanced dish that delivers on both taste and nutrition!

Spaghetti Squash Primavera

This spaghetti squash primavera is a flavorful and colorful low-sodium dish packed with fresh vegetables and a simple garlic-infused olive oil sauce. Spaghetti squash acts as a perfect base, offering a gluten-free and low-calorie alternative to traditional pasta. The vibrant array of vegetables makes this dish both visually appealing and healthy.

Ingredients:

• 1 medium spaghetti squash
• 1 cup cherry tomatoes, halved
• 1 bell pepper, diced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 3 tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp dried oregano
• Fresh basil leaves, for garnish
• Fresh ground black pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with 1 tbsp of olive oil and place the squash halves, cut side down, on a baking sheet. Roast for 40-45 minutes or until the squash strands easily separate with a fork.
3. While the squash is roasting, heat the remaining olive oil in a large skillet over medium heat. Add the minced garlic and cook for about 1 minute, until fragrant.
4. Add the bell pepper, zucchini, and broccoli to the skillet. Sauté for 5-7 minutes, until the vegetables are tender and slightly caramelized.
5. Once the squash is done, use a fork to scrape the flesh into spaghetti-like strands. Add the squash strands to the skillet with the sautéed vegetables.
6. Add the halved cherry tomatoes, oregano, and freshly ground black pepper to the skillet. Toss everything together gently until well mixed.
7. Remove from heat and garnish with fresh basil leaves. Serve warm.

Spaghetti squash primavera is a light, flavorful, and nutritious dish that makes a perfect low-sodium Friday dinner. It’s a satisfying, veggie-packed meal that’s easy to customize with whatever vegetables you have on hand. The spaghetti squash offers a great base, and when combined with the sautéed vegetables and garlic, it creates a dish that’s both hearty and full of flavor. Best of all, it’s a refreshing alternative to traditional pasta, making it ideal for those watching their sodium intake. It’s a fantastic way to enjoy a low-sodium, plant-based meal that the whole family will love.

Quinoa and Chickpea Salad with Lemon Vinaigrette

A refreshing and protein-packed quinoa and chickpea salad, topped with a zesty lemon vinaigrette, this low-sodium dinner option is perfect for a light yet filling meal. The combination of quinoa and chickpeas provides a hearty base, while the lemon vinaigrette brings a burst of fresh flavor. This dish is perfect for a quick, make-ahead dinner.

Ingredients:

• 1 cup quinoa
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 red onion, finely chopped
• 2 tbsp fresh parsley, chopped
• 1 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• Fresh ground black pepper, to taste

Instructions:

1. Cook the quinoa according to package instructions. Once cooked, fluff with a fork and allow it to cool slightly.
2. In a large bowl, combine the cooled quinoa, chickpeas, diced cucumber, bell pepper, red onion, and fresh parsley.
3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and black pepper until well combined.
4. Drizzle the lemon vinaigrette over the quinoa mixture and toss gently to combine.
5. Serve the salad immediately or refrigerate it for 30 minutes to allow the flavors to meld.

This quinoa and chickpea salad with lemon vinaigrette is an easy, nutrient-dense low-sodium dinner option that’s both satisfying and light. Packed with plant-based protein from quinoa and chickpeas, this dish offers a great balance of texture and flavor. The tangy lemon vinaigrette adds just the right amount of zing to the fresh ingredients, making it a refreshing meal that’s perfect for a Friday night. It’s also incredibly versatile—feel free to add other vegetables or protein sources, such as grilled chicken or tofu, to suit your taste. This meal is ideal for anyone looking for a quick, healthy, and low-sodium dinner that doesn’t compromise on flavor.

Baked Lemon Garlic Chicken with Roasted Vegetables

This baked lemon garlic chicken with roasted vegetables is a hearty yet low-sodium meal perfect for a Friday dinner. The chicken is marinated in a tangy lemon garlic mixture that infuses it with flavor, while the roasted vegetables offer a satisfying and nutritious side. Simple, flavorful, and quick to prepare, this dish is both a crowd-pleaser and a health-conscious option for anyone watching their sodium intake.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 lemon (zested and juiced)
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 tsp paprika
• 1 cup baby carrots
• 1 cup Brussels sprouts, halved
• 1 red onion, sliced
• Fresh ground black pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a bowl, combine the lemon juice, lemon zest, minced garlic, olive oil, oregano, thyme, paprika, and black pepper. Stir to mix.
3. Place the chicken breasts in a shallow dish and pour the marinade over them. Cover and refrigerate for at least 30 minutes, allowing the chicken to absorb the flavors.
4. While the chicken marinates, prepare the vegetables. Toss the baby carrots, Brussels sprouts, and red onion with a little olive oil and black pepper.
5. Place the marinated chicken breasts on a baking sheet and arrange the vegetables around them.
6. Bake for 25-30 minutes or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender and caramelized.
7. Serve the chicken alongside the roasted vegetables for a complete, low-sodium meal.

Baked lemon garlic chicken with roasted vegetables is a vibrant and nourishing low-sodium dinner option. The citrusy marinade elevates the chicken, while the roasted vegetables add a satisfying, earthy contrast. This dish is full of flavor without needing excessive salt, making it a fantastic option for those reducing their sodium intake. It’s simple to prepare yet elegant enough for a special Friday night dinner. The combination of protein and fiber makes this meal both filling and balanced, giving you the perfect start to your weekend.

Veggie Stir-Fry with Tofu and Brown Rice

This veggie stir-fry with tofu and brown rice is a delicious and healthy low-sodium dish that’s quick to make and full of vibrant flavors. Packed with fresh vegetables, protein-rich tofu, and fiber-packed brown rice, this meal is both satisfying and full of nutrients. The soy-free stir-fry sauce enhances the dish without adding unnecessary sodium, making it a great option for a light and nutritious Friday dinner.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 cup brown rice, cooked
• 1 red bell pepper, thinly sliced
• 1 zucchini, sliced
• 1 carrot, julienned
• 1 cup snap peas
• 2 tbsp olive oil
• 1 tbsp rice vinegar
• 1 tbsp low-sodium tamari or coconut aminos
• 1 tsp sesame oil
• 1 tsp grated ginger
• 2 cloves garlic, minced
• 1 tbsp sesame seeds, for garnish
• Fresh cilantro, for garnish

Instructions:

1. Cook the brown rice according to package instructions.
2. Heat olive oil in a large skillet or wok over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 6-8 minutes. Remove the tofu and set aside.
3. In the same skillet, add the sesame oil and sauté the garlic and grated ginger for 1-2 minutes until fragrant.
4. Add the bell pepper, zucchini, carrot, and snap peas to the skillet. Stir-fry the vegetables for 4-5 minutes, until they are tender but still crisp.
5. In a small bowl, whisk together the rice vinegar, tamari or coconut aminos, and a splash of water. Pour the sauce over the vegetables and stir to coat evenly.
6. Return the tofu to the skillet and toss everything together. Cook for another 2-3 minutes to combine the flavors.
7. Serve the stir-fry over the cooked brown rice, garnished with sesame seeds and fresh cilantro.

This veggie stir-fry with tofu and brown rice is a flavorful and satisfying low-sodium meal that’s packed with fresh vegetables and plant-based protein. The stir-fry sauce, made with rice vinegar and tamari or coconut aminos, enhances the dish without the need for excess salt, making it ideal for anyone following a low-sodium diet. It’s quick to prepare and can easily be customized with your favorite vegetables or protein sources. This dish is a great way to enjoy a healthy, well-rounded meal that doesn’t compromise on taste.

Sweet Potato and Black Bean Chili

This sweet potato and black bean chili is a hearty and wholesome low-sodium dinner option that’s perfect for a cozy Friday night. The combination of sweet potatoes, black beans, and a variety of spices creates a rich, satisfying chili without the need for added salt. It’s a flavorful, vegan meal that is both filling and full of nutrients, offering a perfect balance of carbs, fiber, and protein.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1/4 tsp ground cinnamon
• 2 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• Fresh cilantro, for garnish
• Fresh ground black pepper, to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, cooking for 3-4 minutes until softened and fragrant.
2. Add the diced sweet potatoes to the pot, stirring for a few minutes to coat them in the flavors.
3. Stir in the cumin, chili powder, smoked paprika, and ground cinnamon. Cook for an additional 2 minutes to toast the spices.
4. Add the diced tomatoes, black beans, and vegetable broth to the pot. Stir everything together, bring to a simmer, and cook for 20-25 minutes, or until the sweet potatoes are tender.
5. Season with black pepper to taste and adjust spices as necessary.
6. Serve the chili in bowls, garnished with fresh cilantro for a burst of freshness.

This sweet potato and black bean chili is a satisfying, nutrient-packed low-sodium meal that’s perfect for chilly Fridays. The combination of sweet potatoes and black beans provides a hearty base, while the blend of spices adds depth and warmth to the dish. This chili is rich in fiber, protein, and antioxidants, making it both comforting and nourishing. It’s a perfect meal for those looking to enjoy a flavorful dinner without excess sodium. Plus, it’s easily adaptable, so feel free to add other vegetables or toppings like avocado or a dollop of sour cream for extra flavor.

Grilled Salmon with Avocado Salsa

This grilled salmon with avocado salsa is a light yet flavorful low-sodium dinner that’s ideal for a healthy Friday night meal. The salmon is perfectly grilled to flaky, tender perfection, while the refreshing avocado salsa adds a burst of flavor with every bite. With healthy fats from the avocado and omega-3s from the salmon, this meal is both nourishing and satisfying, without the need for added salt.

Ingredients:

• 4 salmon fillets
• 2 tbsp olive oil
• Juice of 1 lime
• 1 tsp ground cumin
• Fresh ground black pepper, to taste
• 1 ripe avocado, diced
• 1/2 red onion, finely chopped
• 1 small tomato, diced
• 1 tbsp fresh cilantro, chopped
• Juice of 1/2 lime

Instructions:

1. Preheat your grill or grill pan over medium-high heat.
2. Brush the salmon fillets with olive oil and season with lime juice, cumin, and black pepper.
3. Place the salmon on the grill, skin-side down, and cook for 4-5 minutes per side or until the salmon flakes easily with a fork.
4. While the salmon cooks, prepare the avocado salsa by combining the diced avocado, red onion, tomato, cilantro, and lime juice in a bowl. Gently toss to combine.
5. Once the salmon is cooked, serve it topped with a generous scoop of the avocado salsa.

Grilled salmon with avocado salsa is a simple yet elegant low-sodium dish that’s perfect for a fresh, healthy dinner. The salmon provides a rich source of protein and omega-3s, while the avocado salsa adds a creamy, refreshing contrast. This dish is full of flavor without the need for excess salt, making it an excellent choice for those looking to reduce their sodium intake. It’s light, satisfying, and full of nutrients, making it a great way to enjoy a healthy start to the weekend.

Zucchini Noodles with Pesto and Cherry Tomatoes

Zucchini noodles with pesto and cherry tomatoes is a refreshing and low-sodium alternative to traditional pasta dishes. The zucchini noodles offer a light, vegetable-packed base, while the homemade pesto brings a burst of basil flavor. Combined with the juicy sweetness of cherry tomatoes, this dish is a vibrant, healthy option for anyone looking to enjoy a pasta-like experience without the high sodium content.

Ingredients:

• 4 medium zucchinis, spiralized into noodles
• 1 cup fresh basil leaves
• 2 tbsp pine nuts
• 2 cloves garlic
• 1/4 cup olive oil
• 1/4 cup Parmesan cheese (optional)
• 1 cup cherry tomatoes, halved
• Fresh ground black pepper, to taste

Instructions:

1. In a food processor, combine the basil, pine nuts, garlic, olive oil, and Parmesan (if using). Blend until smooth. Add more olive oil if necessary to achieve a creamy consistency.
2. In a large pan, heat a small amount of olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes, just until slightly tender but still firm.
3. Toss the zucchini noodles with the prepared pesto sauce and cherry tomatoes.
4. Season with black pepper to taste and serve immediately.

Zucchini noodles with pesto and cherry tomatoes is a flavorful, light low-sodium dinner that’s perfect for anyone seeking a vegetable-rich, pasta-inspired dish. The pesto brings a vibrant basil flavor, while the zucchini noodles provide a refreshing, low-carb alternative to traditional pasta. The cherry tomatoes add a juicy, sweet burst that complements the savory pesto. This dish is not only delicious but also low in sodium, making it a fantastic choice for a health-conscious dinner. It’s quick to prepare, perfect for a busy Friday evening, and an excellent way to enjoy the benefits of fresh vegetables and herbs.

Mediterranean Chickpea Salad

This Mediterranean chickpea salad is a light, refreshing, and satisfying low-sodium dinner option. Packed with protein-rich chickpeas, crunchy cucumbers, ripe tomatoes, and a drizzle of olive oil, it’s an easy dish that’s perfect for a simple and healthy Friday meal. The combination of fresh vegetables and zesty lemon dressing provides a burst of flavor, while the olives and herbs offer a Mediterranean flair without overloading on sodium.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, pitted and chopped
• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tsp dried oregano
• Fresh ground black pepper, to taste
• Fresh parsley, for garnish

Instructions:

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

Mediterranean chickpea salad is a vibrant, low-sodium dinner that’s packed with fresh flavors and healthy ingredients. The chickpeas provide a hearty base, while the fresh vegetables, olives, and zesty lemon dressing make each bite refreshing and satisfying. This salad is perfect for a light dinner that doesn’t compromise on taste or nutrition. It’s simple to prepare, full of fiber, and a great option for those looking to enjoy a flavorful, Mediterranean-inspired meal with minimal sodium. Whether served on its own or alongside a protein, this salad is an excellent choice for a wholesome, low-sodium dinner.

Spaghetti Squash with Garlic and Parmesan

Spaghetti squash with garlic and Parmesan is a delicious, low-sodium alternative to traditional pasta dishes. This light yet satisfying meal features roasted spaghetti squash strands tossed in a flavorful garlic-infused olive oil and topped with Parmesan cheese for a savory finish. With a simple but rich flavor profile, this dish offers a comforting and nutritious meal without the high sodium content typically found in pasta sauces.

Ingredients:

• 1 medium spaghetti squash
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1/4 cup grated Parmesan cheese (optional)
• Fresh ground black pepper, to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and remove the seeds. Drizzle with 1 tablespoon of olive oil and season with black pepper.
3. Place the squash halves cut-side down on a baking sheet and roast for 35-40 minutes, or until the squash is tender and the strands easily separate with a fork.
4. While the squash roasts, heat the remaining tablespoon of olive oil in a pan over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
5. Once the squash is done, use a fork to scrape out the spaghetti-like strands. Toss the strands in the garlic-infused olive oil and season with black pepper.
6. Serve the spaghetti squash in bowls, topped with grated Parmesan and fresh parsley for garnish.

Spaghetti squash with garlic and Parmesan is a light, low-sodium meal that’s perfect for a cozy and healthy Friday dinner. The roasted spaghetti squash provides a pasta-like texture with fewer carbs, while the garlic-infused olive oil adds a rich and aromatic flavor. The Parmesan cheese gives the dish a savory finish, though it can easily be omitted or adjusted to suit your dietary preferences. This dish is quick, easy, and packed with flavor, making it a fantastic choice for anyone looking to enjoy a healthy and sodium-conscious meal.

Grilled Veggie Tacos with Avocado Crema

Grilled veggie tacos with avocado crema are a fresh, vibrant, and low-sodium dinner option perfect for a plant-based meal. The grilled vegetables, including bell peppers, zucchini, and onions, are perfectly charred and paired with a creamy, tangy avocado crema. Wrapped in soft corn tortillas, these tacos offer a satisfying combination of flavors and textures, making them an ideal Friday night dinner that’s both healthy and delicious.

Ingredients:

• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 red onion, sliced
• 1 tbsp olive oil
• 1 tsp ground cumin
• Fresh ground black pepper, to taste
• 8 small corn tortillas
• 1 ripe avocado
• 1/4 cup plain Greek yogurt
• 1 tbsp lime juice
• Fresh cilantro, for garnish

Instructions:

1. Preheat your grill or grill pan over medium-high heat.
2. Toss the bell pepper, zucchini, and onion with olive oil, cumin, and black pepper.
3. Grill the vegetables for 5-7 minutes, turning occasionally, until they are tender and lightly charred.
4. While the vegetables are grilling, prepare the avocado crema by blending the avocado, Greek yogurt, lime juice, and a pinch of black pepper in a food processor until smooth and creamy.
5. Warm the corn tortillas on the grill or in a skillet for about 30 seconds per side.
6. Assemble the tacos by dividing the grilled vegetables among the tortillas and topping with a drizzle of avocado crema. Garnish with fresh cilantro.

Grilled veggie tacos with avocado crema offer a fresh, satisfying, and low-sodium alternative to traditional tacos. The grilled vegetables bring a smoky, sweet flavor, perfectly complemented by the creamy and tangy avocado crema. This dish is a flavorful, plant-based meal that’s both light and filling. The use of corn tortillas keeps it gluten-free and adds a wonderful texture. These tacos are easy to prepare, full of nutrients, and perfect for a healthy Friday night dinner that the whole family will enjoy.

Quinoa Stuffed Bell Peppers

Quinoa stuffed bell peppers are a vibrant, low-sodium dinner option that’s packed with flavor and nutrition. The bell peppers are filled with a hearty mixture of quinoa, black beans, corn, and a variety of spices, making them a satisfying and protein-rich dish. This colorful, veggie-packed meal is perfect for anyone looking for a healthy, sodium-conscious dinner that’s both filling and flavorful.

Ingredients:

• 4 bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1/2 cup black beans, drained and rinsed
• 1/2 cup corn kernels (fresh or frozen)
• 1/2 tsp cumin
• 1/4 tsp chili powder
• 1/4 tsp smoked paprika
• 1 tbsp olive oil
• Fresh ground black pepper, to taste
• Fresh cilantro, for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a mixing bowl, combine the cooked quinoa, black beans, corn, cumin, chili powder, smoked paprika, and black pepper. Mix well.
3. Stuff each bell pepper with the quinoa mixture, pressing down gently to pack the filling.
4. Place the stuffed peppers in a baking dish and drizzle with olive oil.
5. Cover the dish with aluminum foil and bake for 30-35 minutes, until the peppers are tender.
6. Garnish with fresh cilantro before serving.

Quinoa stuffed bell peppers are a delicious, low-sodium dinner that’s both nutritious and satisfying. The quinoa provides a protein-packed base, while the black beans and corn add fiber and sweetness to the dish. The spices give it a warm, comforting flavor, and the bell peppers add a fresh, crunchy texture. This meal is not only easy to prepare but also versatile; you can customize it with your favorite veggies or proteins. It’s a perfect way to enjoy a wholesome, low-sodium meal that’s full of flavor and perfect for a healthy Friday dinner.

Baked Chicken with Roasted Vegetables

Baked chicken with roasted vegetables is a wholesome, low-sodium dinner that offers a perfect balance of protein and vegetables. The chicken is seasoned with a simple blend of herbs, then baked to juicy perfection, while the vegetables—such as carrots, potatoes, and Brussels sprouts—are roasted until tender and slightly caramelized. This dish is an ideal option for anyone looking for a filling and flavorful meal with minimal sodium.

Ingredients:

• 4 bone-in, skinless chicken thighs
• 2 tbsp olive oil
• 1 tsp dried rosemary
• 1 tsp dried thyme
• Fresh ground black pepper, to taste
• 4 small potatoes, cut into wedges
• 1 cup Brussels sprouts, halved
• 2 carrots, sliced
• 1 tbsp lemon juice

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Rub the chicken thighs with 1 tablespoon of olive oil, rosemary, thyme, and black pepper.
3. Place the chicken on a baking sheet and surround with the potatoes, Brussels sprouts, and carrots. Drizzle the vegetables with the remaining tablespoon of olive oil and season with black pepper.
4. Roast the chicken and vegetables in the oven for 35-40 minutes, until the chicken is cooked through and the vegetables are tender.
5. Drizzle with lemon juice before serving for a burst of freshness.

Baked chicken with roasted vegetables is a comforting, low-sodium dinner that’s perfect for a Friday night. The chicken thighs stay juicy and flavorful while the roasted vegetables become tender and sweet. The simple seasoning enhances the natural flavors of the ingredients without adding extra salt, making it a healthier option for anyone looking to reduce sodium intake. This dish is also very versatile, allowing for any vegetables you have on hand, and it makes a complete meal that’s both satisfying and nutritious.

Sweet Potato and Black Bean Salad

Sweet potato and black bean salad is a hearty, low-sodium dish that’s packed with nutrition and flavor. The sweetness of roasted sweet potatoes pairs wonderfully with the earthy black beans, and the zesty lime dressing ties everything together. With a touch of cilantro and a sprinkle of cumin, this salad offers a satisfying and healthy option for a light, flavorful dinner.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tbsp olive oil
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 red onion, finely chopped
• 1 cup corn kernels (fresh or frozen)
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 1 tsp ground cumin
• Fresh ground black pepper, to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the cubed sweet potatoes with olive oil and black pepper, then spread them on a baking sheet in a single layer. Roast for 25-30 minutes, flipping halfway, until tender and lightly caramelized.
3. In a large bowl, combine the roasted sweet potatoes, black beans, red onion, and corn.
4. In a small bowl, whisk together the lime juice, cumin, and cilantro. Pour the dressing over the salad and toss gently to combine.
5. Serve the salad warm or chilled.

Sweet potato and black bean salad is a flavorful, low-sodium meal that’s both hearty and satisfying. The roasted sweet potatoes provide a natural sweetness, while the black beans offer protein and fiber. The corn adds a touch of sweetness and crunch, and the cumin and lime dressing ties everything together with a burst of freshness. This salad is an excellent choice for a healthy dinner and can be served on its own or as a side dish. It’s also easy to customize with your favorite vegetables or toppings, making it a versatile and delicious option for a low-sodium meal.

Lemon Garlic Shrimp with Asparagus

Lemon garlic shrimp with asparagus is a light, protein-packed low-sodium dinner that’s quick and full of flavor. The shrimp are sautéed with garlic and lemon, providing a tangy and aromatic base, while the asparagus adds a fresh crunch. This simple yet elegant dish is perfect for a healthy, low-sodium dinner without compromising on taste.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 2 tbsp olive oil
• 3 cloves garlic, minced
• Juice of 1 lemon
• 1/2 tsp paprika
• Fresh ground black pepper, to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the asparagus and cook for 5-6 minutes, stirring occasionally, until tender and bright green. Remove the asparagus from the skillet and set aside.
2. In the same skillet, add the remaining tablespoon of olive oil and garlic. Sauté for 1 minute until fragrant.
3. Add the shrimp, paprika, and black pepper, and cook for 2-3 minutes per side, or until the shrimp are pink and cooked through.
4. Squeeze the lemon juice over the shrimp and toss to coat. Add the asparagus back to the skillet and toss everything together to combine.
5. Garnish with fresh parsley before serving.

Lemon garlic shrimp with asparagus is a light and flavorful low-sodium dinner that’s perfect for a quick and healthy meal. The shrimp are bursting with flavor from the garlic and lemon, while the asparagus adds a nutritious and crunchy texture. This dish is high in protein and low in calories, making it an ideal choice for anyone looking to eat healthily without sacrificing flavor. It’s easy to prepare, light, and satisfying, making it a perfect option for a quick Friday night dinner.

Note: More recipes are coming soon!