50+ Healthy Friday Low Sodium Griddle Recipes You’ll Love

Looking for flavorful, low-sodium meals that are quick, easy, and perfect for a Friday dinner

Griddling is an excellent cooking technique that not only enhances the natural flavors of your ingredients but also reduces the need for added salt.

If you’re trying to cut back on sodium without sacrificing taste, these 50+ Friday low-sodium griddle recipes are exactly what you need.

From fresh vegetable dishes to hearty proteins, these recipes bring out the best in your ingredients, all while keeping sodium levels in check.

Whether you’re looking for a light snack or a filling main course, you’ll find a recipe here that suits your taste and dietary needs.

So, grab your griddle and get ready to enjoy healthy, satisfying meals that are perfect for the end of the week!

50+ Healthy Friday Low Sodium Griddle Recipes You’ll Love

Griddling is a fantastic way to prepare a variety of dishes without the need for excessive salt.

These 50+ Friday low-sodium griddle recipes offer a diverse range of meals, ensuring that you’ll never get bored while sticking to your low-sodium goals.

From veggie-packed creations to protein-rich options, the possibilities are endless.

By incorporating these recipes into your weekly rotation, you can enjoy delicious meals that nourish your body and delight your taste buds.

So, fire up the griddle, get cooking, and make your Fridays both flavorful and healthy!

Low Sodium Veggie Frittata on the Griddle

This low-sodium veggie frittata is perfect for a Friday breakfast or brunch. Packed with fresh vegetables and eggs, it’s not only delicious but also heart-healthy. By using a griddle instead of a traditional frying pan, you can easily cook a large portion to feed the whole family or enjoy leftovers for later. The absence of salt and the addition of flavorful herbs make this dish both tasty and nutritious.

Ingredients:

• 6 large eggs
• 1 cup bell peppers (chopped)
• 1/2 cup mushrooms (sliced)
• 1/2 cup spinach (chopped)
• 1/4 cup red onion (chopped)
• 1/2 cup shredded low-fat cheese (optional)
• 1/4 tsp black pepper
• 1 tsp olive oil
• 1 tsp garlic powder
• Fresh herbs (parsley or basil) for garnish

Directions:

1. Preheat the griddle to medium-low heat and lightly grease with olive oil.
2. In a bowl, whisk together eggs, garlic powder, black pepper, and any other desired herbs.
3. On the griddle, add the chopped bell peppers, mushrooms, and onions. Sauté for about 5 minutes until softened.
4. Add spinach and cook for another 1-2 minutes, allowing it to wilt.
5. Pour the egg mixture over the vegetables, spreading it evenly. If using cheese, sprinkle it on top.
6. Cover the griddle with a lid or a piece of aluminum foil, and cook for 8-10 minutes until the eggs are set and lightly golden on the edges.
7. Garnish with fresh herbs before serving.

This veggie frittata on the griddle is a fantastic option for anyone looking to reduce sodium without compromising on flavor. The combination of fresh vegetables, eggs, and herbs offers a satisfying dish that’s low in sodium but high in taste. It’s a perfect way to kick off your Friday morning or even enjoy as a light lunch or dinner. The simplicity of cooking on the griddle ensures an easy cleanup, making it both a practical and delicious choice for busy days.

Griddled Sweet Potato Pancakes

Griddled sweet potato pancakes are a perfect Friday treat for a hearty and healthy breakfast. They are naturally sweet thanks to the sweet potatoes, and without any added salt, they are a low-sodium alternative to traditional pancakes. The addition of cinnamon and vanilla provides a warm, comforting flavor, making them a great way to start your weekend.

Ingredients:

• 1 cup mashed sweet potatoes (cooked)
• 1 cup whole wheat flour
• 1 tsp baking powder
• 1/2 tsp ground cinnamon
• 1/4 tsp vanilla extract
• 1 large egg
• 1/2 cup unsweetened almond milk (or milk of choice)
• 1 tbsp maple syrup (optional)
• 1/4 tsp black pepper
• Olive oil spray for griddling

Directions:

1. Preheat your griddle over medium heat and lightly grease with olive oil spray.
2. In a large bowl, combine the mashed sweet potatoes, flour, baking powder, cinnamon, vanilla extract, egg, almond milk, black pepper, and maple syrup (if using). Stir until well combined, creating a thick batter.
3. Scoop about 1/4 cup of the batter onto the griddle for each pancake, gently spreading it out into a round shape.
4. Cook the pancakes for about 3-4 minutes per side, until golden brown and cooked through.
5. Serve the pancakes warm with a drizzle of pure maple syrup or fresh fruit.

These griddled sweet potato pancakes are a delightful, nutrient-packed way to enjoy breakfast while keeping sodium levels low. The natural sweetness of the sweet potato pairs beautifully with the warm spices of cinnamon and vanilla, creating a satisfying flavor without the need for added salt. They are perfect for a family breakfast or as a special treat for yourself. The griddle method ensures a crisp exterior while keeping the inside soft and fluffy. You can easily make a batch ahead of time and store them for a quick grab-and-go breakfast throughout the week.

Low Sodium Griddle Veggie Burgers

These low-sodium veggie burgers are perfect for a Friday night dinner. Packed with wholesome ingredients like black beans, oats, and vegetables, these burgers are both filling and flavorful. By using the griddle, you can achieve a perfect crispy texture on the outside, while keeping the inside tender and juicy, all without any added sodium.

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup rolled oats
• 1/2 cup grated zucchini (water squeezed out)
• 1/4 cup finely chopped onions
• 1 clove garlic, minced
• 1 tsp paprika
• 1/2 tsp ground cumin
• 1/4 tsp black pepper
• 1 tbsp olive oil (for griddling)
• Whole grain buns, lettuce, and tomato for serving

Directions:

1. Preheat your griddle to medium heat and lightly grease with olive oil.
2. In a food processor, pulse the black beans until mostly mashed but still a little chunky.
3. Transfer the mashed beans to a bowl and add the oats, zucchini, onions, garlic, paprika, cumin, and black pepper. Mix well until a dough-like consistency forms. If the mixture feels too wet, add a little more oats.
4. Divide the mixture into 4 equal portions and shape into patties.
5. Place the patties on the griddle and cook for about 4-5 minutes per side, until golden brown and crispy.
6. Serve the veggie patties on whole grain buns with fresh lettuce and tomato.

These low-sodium veggie burgers are a healthier alternative to traditional beef burgers, offering a satisfying and flavorful meal without the added salt. The combination of black beans, oats, and fresh vegetables provides plenty of fiber and nutrients, making them a hearty option for a low-sodium diet. Griddling the patties ensures a crispy exterior that contrasts perfectly with the tender inside. These burgers are versatile, so feel free to add your favorite toppings or swap the zucchini for other vegetables you have on hand. Enjoy them as part of a light Friday dinner or as a weekend lunch!

Griddled Zucchini and Chickpea Patties

These griddled zucchini and chickpea patties are a fantastic low-sodium, vegetarian option for a Friday dinner or lunch. Packed with protein from chickpeas and fiber from zucchini, they are as nutritious as they are tasty. The griddle cooking method ensures a perfectly crisp crust on the outside, while keeping the interior soft and flavorful. With no added salt, the herbs and spices do the heavy lifting in terms of flavor.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium zucchini, grated and water squeezed out
• 1/4 cup breadcrumbs (whole wheat)
• 1/4 cup chopped fresh parsley
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp black pepper
• 1 egg (or flax egg for vegan option)
• 1 tbsp olive oil (for griddling)

Directions:

1. Preheat your griddle to medium heat and lightly coat with olive oil.
2. In a food processor or large bowl, mash the chickpeas until mostly smooth but slightly chunky.
3. In a separate bowl, mix the grated zucchini with breadcrumbs, parsley, cumin, coriander, and black pepper. Add the mashed chickpeas and egg and combine thoroughly to form a sticky mixture.
4. Shape the mixture into patties, about 1/2 inch thick.
5. Cook the patties on the griddle for about 4-5 minutes per side, until golden brown and crispy on the outside.
6. Serve with a dollop of plain yogurt or a side salad.

These zucchini and chickpea patties are a delicious and wholesome choice for a low-sodium meal. The combination of chickpeas and zucchini provides a satisfying balance of textures, while the herbs and spices offer plenty of flavor without any added salt. Griddling the patties gives them a wonderful crispy texture that contrasts nicely with the soft interior. They are perfect for a light Friday lunch or dinner, and you can easily customize them by adding your favorite herbs or spices.

Griddled Whole Wheat Avocado Toast

A simple yet satisfying low-sodium breakfast or snack option, griddled whole wheat avocado toast is packed with healthy fats, fiber, and vitamins. By using a griddle, you can toast the bread perfectly while keeping the texture of the avocado spread smooth and creamy. This dish is incredibly easy to make, requires just a few ingredients, and can be topped with various toppings to suit your taste.

Ingredients:

• 2 slices whole wheat bread
• 1 ripe avocado
• 1 tbsp lemon juice
• 1/4 tsp black pepper
• 1/4 tsp crushed red pepper flakes (optional)
• Fresh herbs (cilantro, parsley, or basil) for garnish

Directions:

1. Preheat the griddle to medium heat and lightly toast the slices of whole wheat bread for about 3-4 minutes per side, or until golden brown.
2. While the bread is toasting, scoop the flesh from the avocado into a bowl and mash it with a fork. Add lemon juice and black pepper and stir to combine.
3. Once the toast is ready, spread the mashed avocado mixture generously on each slice of bread.
4. Top with crushed red pepper flakes (if using) and fresh herbs of your choice.
5. Serve immediately for a quick and healthy breakfast or snack.

Griddled whole wheat avocado toast is a delicious and quick way to enjoy a nutritious breakfast or snack without the sodium. The creamy avocado pairs perfectly with the crunchy whole wheat toast, and the addition of fresh herbs and optional red pepper flakes adds an extra layer of flavor. This recipe is perfect for a light yet filling meal, and it can be customized with additional toppings like tomatoes, a boiled egg, or a drizzle of balsamic vinegar. It’s a simple and healthy choice to kick off your Friday or any day.

Low Sodium Griddled Tofu Scramble

This low-sodium griddled tofu scramble is an excellent alternative to scrambled eggs for those looking to reduce their sodium intake. Made with tofu, vegetables, and a mix of spices, this scramble offers a protein-packed, plant-based breakfast. The griddle method creates a perfectly cooked texture with a crispy edge, giving this dish a delicious and satisfying flavor.

Ingredients:

• 1 block firm tofu, drained and crumbled
• 1/2 cup bell peppers, chopped
• 1/4 cup red onions, chopped
• 1/4 cup spinach, chopped
• 1 tbsp olive oil (for griddling)
• 1/2 tsp turmeric
• 1/4 tsp black pepper
• 1/4 tsp garlic powder
• 1/2 tbsp nutritional yeast (optional for a cheesy flavor)
• Fresh cilantro for garnish

Directions:

1. Preheat your griddle to medium heat and lightly grease with olive oil.
2. Crumble the tofu into a bowl, pressing out any excess liquid.
3. On the griddle, add the bell peppers and onions. Sauté for about 5 minutes until softened.
4. Add the spinach and cook for an additional 1-2 minutes, allowing it to wilt.
5. Stir in the crumbled tofu, turmeric, black pepper, garlic powder, and nutritional yeast (if using). Cook for about 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly crispy.
6. Garnish with fresh cilantro and serve hot.

This low-sodium griddled tofu scramble is a flavorful and satisfying breakfast option for those looking to reduce their sodium intake. The tofu takes on the vibrant color and flavor of the turmeric, while the sautéed vegetables add depth and texture. This dish is not only low in sodium but also packed with protein and nutrients, making it an excellent start to your Friday or any day. The griddle method helps create a crispy edge on the tofu, making it even more delicious and satisfying. Feel free to experiment with different vegetables or spices to customize the dish to your liking.

Griddled Lemon-Herb Salmon Patties

Griddled lemon-herb salmon patties are a flavorful and healthy option for a Friday dinner or lunch. These patties are packed with omega-3 fatty acids from the salmon and are made with fresh herbs and a hint of lemon to provide a burst of freshness without any added sodium. The griddle cooking method ensures a perfectly crispy outside while keeping the inside moist and tender. They’re a great low-sodium alternative to traditional fried fish cakes.

Ingredients:

• 1 can (6 oz) wild-caught salmon, drained and flaked
• 1/2 cup breadcrumbs (whole wheat)
• 1/4 cup fresh parsley, chopped
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 1/4 tsp black pepper
• 1 egg (or flax egg for vegan option)
• 1 tbsp olive oil (for griddling)
• Fresh lemon slices for serving

Directions:

1. Preheat the griddle to medium heat and lightly coat it with olive oil.
2. In a large bowl, combine the flaked salmon, breadcrumbs, parsley, lemon juice, lemon zest, black pepper, and egg. Mix well until the mixture comes together.
3. Shape the mixture into small patties, about 1/2 inch thick.
4. Cook the patties on the griddle for 4-5 minutes per side, until golden brown and crispy.
5. Serve the salmon patties with fresh lemon slices for added brightness.

These griddled lemon-herb salmon patties are a perfect low-sodium meal that doesn’t compromise on taste. The combination of fresh lemon and herbs creates a flavorful bite, while the griddle ensures a crispy, golden crust. The salmon provides a healthy dose of protein and omega-3s, making it a nutrient-packed option for a satisfying meal. Serve these patties with a simple salad or steamed veggies for a well-rounded, heart-healthy meal that’s quick and easy to prepare.

Griddled Avocado and Tomato Quesadilla

A griddled avocado and tomato quesadilla is a quick, delicious, and low-sodium lunch or snack. The creamy avocado combined with the juicy, tangy tomato makes for a perfect filling without the need for any salt. Griddling the quesadilla ensures a crispy, golden-brown tortilla with warm, melted filling inside. This simple recipe is packed with healthy fats and vitamins, making it a satisfying choice.

Ingredients:

• 2 whole wheat tortillas
• 1 ripe avocado, mashed
• 1/2 cup cherry tomatoes, chopped
• 1/4 cup shredded low-fat cheese (optional)
• 1/4 tsp black pepper
• 1 tbsp olive oil (for griddling)

Directions:

1. Preheat the griddle to medium-low heat and lightly coat with olive oil.
2. On one tortilla, spread the mashed avocado evenly.
3. Top with chopped tomatoes, black pepper, and shredded cheese if using.
4. Place the second tortilla on top, pressing down lightly to seal the quesadilla.
5. Griddle the quesadilla for 3-4 minutes per side, until golden brown and crispy.
6. Slice into wedges and serve hot.

This griddled avocado and tomato quesadilla is an easy and low-sodium meal that’s packed with flavor. The avocado provides a creamy texture, while the fresh tomatoes offer a burst of juiciness. Griddling the quesadilla adds a crispy, crunchy texture that complements the soft filling perfectly. It’s a great option for a quick lunch or snack and can be paired with a side salad or salsa for extra freshness. With minimal ingredients and no added salt, this quesadilla is a nutritious and satisfying meal.

Griddled Spaghetti Squash and Mushroom Stir-Fry

Griddled spaghetti squash and mushroom stir-fry is a healthy, low-sodium, vegetable-packed dish that’s perfect for a light Friday dinner. The natural sweetness of the spaghetti squash pairs wonderfully with the earthy flavor of sautéed mushrooms. The griddle helps to enhance the flavor of the vegetables, giving them a slightly caramelized edge without adding any salt. This dish is a great option for anyone looking to enjoy a hearty, veggie-based meal with minimal sodium.

Ingredients:

• 1 medium spaghetti squash
• 1 cup mushrooms, sliced
• 1/4 cup bell peppers, chopped
• 1 tbsp olive oil (for griddling)
• 1/4 tsp black pepper
• 1 tsp garlic powder
• Fresh basil for garnish

Directions:

1. Preheat the griddle to medium heat and lightly coat with olive oil.
2. Cut the spaghetti squash in half lengthwise, scoop out the seeds, and microwave or bake the halves until the flesh is tender (about 10 minutes in the microwave or 45 minutes at 375°F in the oven).
3. Using a fork, scrape the squash to create spaghetti-like strands. Set aside.
4. On the griddle, add the sliced mushrooms and bell peppers. Stir-fry for 4-5 minutes until the vegetables are softened and slightly browned.
5. Add the spaghetti squash strands to the griddle, sprinkle with garlic powder and black pepper, and stir-fry for an additional 2-3 minutes.
6. Garnish with fresh basil before serving.

This griddled spaghetti squash and mushroom stir-fry is a perfect low-sodium dish that’s both light and satisfying. The spaghetti squash serves as a nutritious, low-calorie base, while the mushrooms and bell peppers bring vibrant flavors and textures. The griddle adds a subtle crispness to the vegetables, enhancing their natural sweetness and earthiness. This dish can be enjoyed on its own or paired with a protein source like grilled chicken or tofu for a complete, heart-healthy meal. It’s an excellent option for anyone looking to enjoy a low-sodium dinner packed with flavor.

Griddled Sweet Potato and Black Bean Tacos

These griddled sweet potato and black bean tacos are a vibrant, low-sodium meal bursting with flavor. The natural sweetness of the roasted sweet potatoes pairs beautifully with the hearty black beans, all tucked into a warm, crispy tortilla. The addition of cumin and chili powder brings out rich, earthy flavors without the need for any salt. These tacos are not only delicious but also packed with nutrients, making them a perfect low-sodium Friday meal.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1/4 tsp black pepper
• 1 tbsp olive oil (for griddling)
• 4 small corn tortillas
• Fresh cilantro, chopped (for garnish)
• Lime wedges (for serving)

Directions:

1. Preheat the griddle to medium heat and lightly coat it with olive oil.
2. In a large bowl, toss the diced sweet potatoes with cumin, chili powder, and black pepper. Griddle the sweet potatoes for 6-8 minutes, stirring occasionally, until golden brown and tender.
3. Warm the tortillas on the griddle for 1-2 minutes per side, until slightly crispy.
4. Add the black beans to the griddle with the sweet potatoes and cook for another 2-3 minutes until heated through.
5. Assemble the tacos by placing the sweet potato and black bean mixture in the warm tortillas. Garnish with fresh cilantro and serve with lime wedges.

These griddled sweet potato and black bean tacos are an ideal low-sodium meal that offers a satisfying combination of flavors and textures. The roasted sweet potatoes provide a rich, natural sweetness, while the black beans add protein and fiber. The griddling process gives the tortillas a nice crispy edge, making every bite a treat. These tacos are quick, easy to prepare, and perfect for a light, plant-based Friday meal that doesn’t skimp on flavor.

Griddled Cauliflower Steaks with Tahini Sauce

Griddled cauliflower steaks with tahini sauce offer a unique, low-sodium alternative to traditional meat-based dishes. The cauliflower steaks are thick-cut, seasoned with simple spices, and griddled until golden brown and crispy on the outside. Paired with a creamy tahini sauce that’s rich in flavor but free from added sodium, this dish is a great way to enjoy vegetables in a satisfying and flavorful way. It’s a perfect choice for a low-sodium Friday dinner or as a hearty side dish.

Ingredients:

• 1 large cauliflower head, cut into 1-inch thick steaks
• 1 tbsp olive oil (for griddling)
• 1/2 tsp turmeric
• 1/4 tsp black pepper
• 1/4 tsp garlic powder
• 1/4 cup tahini
• 2 tbsp lemon juice
• 2 tbsp water (to thin the tahini)
• Fresh parsley for garnish

Directions:

1. Preheat the griddle to medium heat and lightly coat with olive oil.
2. Season the cauliflower steaks with turmeric, black pepper, and garlic powder.
3. Griddle the cauliflower steaks for about 5-6 minutes per side, until golden brown and crispy on the outside and tender inside.
4. In a small bowl, whisk together tahini, lemon juice, and water until smooth and creamy. Adjust the water to achieve your desired sauce consistency.
5. Serve the griddled cauliflower steaks topped with tahini sauce and garnished with fresh parsley.

Griddled cauliflower steaks with tahini sauce are a perfect low-sodium, plant-based dish that’s both filling and flavorful. The cauliflower steaks develop a deliciously crispy texture from the griddle, while the tahini sauce adds a creamy, tangy richness that complements the vegetable’s mild flavor. This dish is versatile, easy to prepare, and can be enjoyed as a main course or as a side to your favorite protein. It’s an ideal option for a healthy, meat-free Friday dinner without sacrificing taste or satisfaction.

Griddled Mediterranean Veggie Wrap

A griddled Mediterranean veggie wrap is a light, refreshing, and low-sodium meal that’s perfect for a Friday lunch or dinner. Packed with colorful vegetables such as cucumber, bell pepper, and tomato, this wrap is full of nutrients and flavor. The griddled tortilla gives it a crispy, warm exterior, and a tangy, creamy hummus dressing ties everything together. This wrap is easy to make, full of fresh ingredients, and a healthy alternative to traditional sandwiches.

Ingredients:

• 2 whole wheat tortillas
• 1/2 cucumber, thinly sliced
• 1/2 red bell pepper, thinly sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tbsp hummus
• 1 tbsp lemon juice
• 1/4 tsp black pepper
• Fresh spinach leaves

Directions:

1. Preheat the griddle to medium-low heat.
2. Warm the tortillas on the griddle for 1-2 minutes per side, until slightly crispy and golden.
3. In a small bowl, combine hummus, lemon juice, and black pepper to create a tangy sauce.
4. Spread a thin layer of the hummus sauce on each tortilla.
5. Layer the cucumber, bell pepper, tomatoes, red onion, and spinach on the tortilla.
6. Roll up the tortillas tightly and cut into halves for serving.

This griddled Mediterranean veggie wrap is a delightful, low-sodium option that’s both nutritious and satisfying. The combination of fresh vegetables and hummus makes for a light, yet hearty wrap that is full of flavor. The griddled tortilla adds a wonderful crispness, while the hummus dressing provides a creamy, tangy finish. Perfect for a quick lunch or a lighter dinner, this wrap is an excellent choice for anyone looking for a healthy and delicious low-sodium meal.

Griddled Zucchini and Goat Cheese Frittata

This griddled zucchini and goat cheese frittata is a light and flavorful low-sodium dish perfect for breakfast or brunch. The zucchini adds a mild, fresh taste, while the creamy goat cheese melts perfectly into the eggs. Cooking the frittata on the griddle ensures a tender, fluffy texture with a golden, slightly crispy edge. With a dash of fresh herbs, this frittata is a nutrient-packed and satisfying option for anyone looking to enjoy a low-sodium, veggie-filled meal.

Ingredients:

• 4 large eggs
• 1 medium zucchini, grated
• 2 oz goat cheese, crumbled
• 1/4 cup fresh basil, chopped
• 1/4 tsp black pepper
• 1 tbsp olive oil (for griddling)
• 1/4 tsp garlic powder (optional)

Directions:

1. Preheat the griddle to medium-low heat and lightly coat with olive oil.
2. In a bowl, whisk together the eggs, black pepper, and garlic powder (if using).
3. Stir in the grated zucchini, crumbled goat cheese, and chopped basil.
4. Pour the egg mixture onto the griddle and spread it out evenly.
5. Cook the frittata for 5-7 minutes, until the edges are golden brown and the center is set.
6. Slice and serve warm.

The griddled zucchini and goat cheese frittata is a perfect low-sodium, protein-packed meal that’s both delicious and satisfying. The zucchini provides a mild flavor that pairs beautifully with the tangy goat cheese, and the griddle cooking method gives the frittata a crispy edge without drying it out. This dish is an ideal option for a nutritious breakfast or light lunch. Its simple ingredients and quick cooking time make it an easy and healthy choice for any day of the week.

Griddled Eggplant Parmesan Stacks

Griddled eggplant Parmesan stacks offer a light, low-sodium twist on a classic Italian dish. Instead of frying the eggplant, it is griddled to achieve a tender yet slightly crispy texture. The eggplant is stacked with marinara sauce, fresh mozzarella, and Parmesan cheese, creating a savory and satisfying dish without the excess sodium. This recipe is perfect for a healthy, weeknight dinner or a special Friday meal that’s both hearty and wholesome.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch thick rounds
• 1 cup marinara sauce (no added salt)
• 1/2 cup fresh mozzarella, sliced
• 1/4 cup Parmesan cheese, grated
• 1 tbsp olive oil (for griddling)
• Fresh basil for garnish

Directions:

1. Preheat the griddle to medium heat and lightly coat with olive oil.
2. Season the eggplant slices with black pepper and place them on the griddle. Cook for 3-4 minutes per side, until golden brown and tender.
3. Layer the eggplant slices in a stack, topping each slice with a spoonful of marinara sauce, a slice of mozzarella, and a sprinkle of Parmesan cheese.
4. Once all the stacks are assembled, place them back on the griddle for an additional 2-3 minutes until the cheese is melted and bubbly.
5. Garnish with fresh basil before serving.

Griddled eggplant Parmesan stacks provide all the comforting flavors of the classic dish without the added sodium and calories of frying. The eggplant becomes perfectly tender while still retaining a bit of bite, and the melty mozzarella and tangy marinara sauce tie everything together beautifully. Griddling instead of frying reduces the amount of oil needed, making this a lighter version that doesn’t skimp on flavor. These eggplant Parmesan stacks are a perfect Friday dinner option that’s both healthy and indulgent.

Griddled Chicken and Spinach Salad Wrap

The griddled chicken and spinach salad wrap is a perfect low-sodium option for a quick, satisfying, and healthy lunch. Grilled chicken is paired with fresh spinach, cucumber, and a tangy, homemade vinaigrette dressing, all wrapped up in a whole wheat tortilla and lightly griddled for a crispy texture. This wrap is packed with lean protein, fiber, and vitamins, making it a great choice for anyone looking to keep their sodium intake low while still enjoying a tasty meal.

Ingredients:

• 2 small whole wheat tortillas
• 2 boneless, skinless chicken breasts, grilled and sliced
• 2 cups fresh spinach
• 1/2 cucumber, thinly sliced
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1/2 tsp Dijon mustard
• 1/4 tsp black pepper

Directions:

1. Preheat the griddle to medium heat.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, and black pepper to create a dressing.
3. Place the tortillas on the griddle for 1-2 minutes per side to lightly crisp them.
4. Once the tortillas are warm and slightly crispy, layer with fresh spinach, cucumber, and sliced chicken.
5. Drizzle the dressing over the salad, then roll up the tortillas tightly, making sure all the ingredients are wrapped inside.
6. Serve the wrap immediately, or griddle for another minute to make the outside extra crispy.

This griddled chicken and spinach salad wrap is a healthy and low-sodium alternative to heavier sandwiches. The chicken provides lean protein, while the fresh spinach and cucumber add a refreshing crunch. The light vinaigrette dressing gives the wrap a tangy finish without the need for added salt. With a quick griddling process, this wrap offers the perfect balance of texture and flavor. It’s an easy, nutritious meal for a busy Friday that satisfies without overloading on sodium.

Note: More recipes are coming soon!