25+ Must Try Friday Low Sodium Grilled Recipes You’ll Love

As the weekend approaches, many of us look forward to firing up the grill and enjoying some delicious food with friends and family.

However, if you’re trying to reduce your sodium intake, grilling can seem like a challenge
The good news is that you don’t have to sacrifice flavor for health!

In this article, we’ve gathered over 25 mouthwatering low sodium grilling recipes that are perfect for a Friday night cookout.

Whether you’re grilling vegetables, lean proteins, or experimenting with unique marinades, these recipes will keep your heart and taste buds happy.

Say goodbye to high-sodium store-bought sauces and hello to fresh, flavorful ingredients that will make your grill sizzle without the salt!

25+ Must Try Friday Low Sodium Grilled Recipes You’ll Love

Grilling on a Friday night doesn’t have to mean loading up on sodium.

With these 25+ low sodium grilling recipes, you can enjoy all the smoky, charred goodness of the grill while sticking to a heart-healthy diet.

From veggie skewers to lean meats and flavorful marinades, these recipes prove that less sodium doesn’t mean less flavor.

So, gather your ingredients, fire up the grill, and enjoy a deliciously satisfying meal that everyone can feel good about!

Grilled Lemon Herb Chicken Skewers

These Grilled Lemon Herb Chicken Skewers are the perfect choice for a light and flavorful low-sodium lunch. Marinated in a mixture of lemon juice, fresh herbs, and olive oil, the chicken becomes juicy and tender. Skewering the chicken makes it easier to cook evenly on the grill, and it’s a fun way to serve up a healthy meal.

Ingredients:

• 2 large chicken breasts, cut into cubes
• 1/4 cup olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 tsp fresh thyme, chopped
• 1 tsp fresh rosemary, chopped
• 1/4 tsp black pepper
• Wooden skewers (soaked in water for 30 minutes)

Instructions:

1. In a bowl, combine olive oil, lemon juice, garlic, thyme, rosemary, and black pepper. Stir to combine.
2. Add the chicken cubes to the marinade, toss to coat evenly, and refrigerate for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Thread the marinated chicken onto the soaked skewers.
5. Grill the chicken skewers for 4-5 minutes per side, or until the chicken is fully cooked and has a nice char.
   These Grilled Lemon Herb Chicken Skewers offer a delightful balance of fresh flavors with a tangy citrus kick. The low-sodium marinade ensures you can enjoy a savory meal without worrying about excess salt. Perfect for a summer lunch or dinner, these skewers are low in carbs, keto-friendly, and packed with lean protein.

Grilled Salmon with Garlic and Dill

This Grilled Salmon with Garlic and Dill recipe is not only a heart-healthy, low-sodium option, but it’s also bursting with fresh flavors. The salmon fillets are marinated in garlic, fresh dill, lemon, and olive oil, creating a delicate but flavorful crust when grilled. This dish pairs perfectly with a simple cucumber salad or steamed asparagus.

Ingredients:

• 2 salmon fillets (skin on)
• 2 tbsp olive oil
• 1 clove garlic, minced
• 1 tbsp fresh dill, chopped
• Juice of 1/2 lemon
• 1/4 tsp black pepper

Instructions:

1. In a bowl, whisk together olive oil, garlic, dill, lemon juice, and black pepper.
2. Place the salmon fillets in a shallow dish and pour the marinade over the fish. Let it sit for at least 20 minutes to absorb the flavors.
3. Preheat the grill to medium heat.
4. Place the salmon fillets on the grill, skin side down. Grill for about 4-6 minutes on each side or until the salmon is cooked through and easily flakes with a fork.
5. Serve with a side of your favorite low-carb vegetables.

Grilled Salmon with Garlic and Dill is a simple yet elegant dish that’s perfect for anyone looking to cut back on sodium without sacrificing taste. The fresh dill and garlic enhance the natural flavors of the salmon, making it an excellent source of omega-3 fatty acids. It’s also a great keto-friendly lunch that will keep you satisfied without the need for excessive salt.

Grilled Veggie Skewers with Balsamic Glaze

These Grilled Veggie Skewers with Balsamic Glaze are a vibrant, low-sodium option that’s perfect for a quick and healthy lunch. With colorful vegetables like bell peppers, zucchini, and cherry tomatoes, this dish is packed with fiber and antioxidants. The balsamic glaze gives the veggies a slight sweetness and tang, enhancing their natural flavors.

Ingredients:

• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 zucchini, sliced
• 10-12 cherry tomatoes
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1/4 tsp black pepper
• Wooden skewers (soaked in water for 30 minutes)

Instructions:

1. Preheat the grill to medium-high heat.
2. Thread the bell peppers, zucchini slices, and cherry tomatoes onto the skewers, alternating the veggies.
3. Brush the vegetable skewers with olive oil and season with black pepper.
4. Grill the skewers for about 6-8 minutes, turning occasionally, until the vegetables are tender and lightly charred.
5. In a small saucepan, combine balsamic vinegar and a pinch of black pepper. Bring to a simmer over low heat, stirring occasionally, until the glaze thickens, about 3-4 minutes.
6. Drizzle the balsamic glaze over the grilled veggies before serving.

Grilled Veggie Skewers with Balsamic Glaze are a satisfying, low-sodium, and keto-friendly meal that highlights the flavors of fresh, seasonal vegetables. The sweet and tangy balsamic glaze adds depth without the need for extra salt, making this dish an excellent choice for a healthy lunch. These skewers are light, nutrient-packed, and perfect for a low-carb diet.

Grilled Turkey Burger Patties with Avocado

These Grilled Turkey Burger Patties with Avocado are a lean, flavorful alternative to traditional burgers, made with ground turkey and seasoned with fresh herbs and spices. Topped with creamy avocado slices, these burgers are both low-sodium and keto-friendly, providing a rich source of protein and healthy fats for a satisfying lunch.

Ingredients:

• 1 lb ground turkey (preferably lean)
• 1/4 cup finely chopped onion
• 1 tsp garlic powder
• 1/4 tsp black pepper
• 1 tbsp fresh parsley, chopped
• 1 tbsp olive oil
• 1 ripe avocado, sliced

Instructions:

1. In a large bowl, combine the ground turkey, chopped onion, garlic powder, black pepper, and fresh parsley. Mix until well combined.
2. Form the mixture into 4 equal-sized patties.
3. Preheat the grill to medium-high heat and lightly brush it with olive oil.
4. Grill the turkey patties for about 5-6 minutes per side, or until they are fully cooked and reach an internal temperature of 165°F (74°C).
5. Top each turkey patty with slices of ripe avocado just before serving.
6. Serve with a side of mixed greens or on a lettuce wrap for a low-carb option.

Grilled Turkey Burger Patties with Avocado are a delicious and heart-healthy lunch choice, offering lean protein and healthy fats without the sodium found in traditional burgers. The creamy avocado complements the turkey perfectly, adding richness to every bite. These burgers are a great keto option, keeping you satisfied with minimal carbs and no added salt.

Grilled Shrimp Skewers with Garlic and Lemon

These Grilled Shrimp Skewers with Garlic and Lemon are a quick, low-sodium meal that’s bursting with flavor. The shrimp are marinated in a zesty blend of garlic, lemon, and olive oil before being skewered and grilled to perfection. This dish is high in protein, low in carbs, and perfect for a light yet filling lunch.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• 1/4 tsp black pepper
• 1 tsp fresh parsley, chopped (optional)
• Wooden skewers (soaked in water for 30 minutes)

Instructions:

1. In a bowl, combine olive oil, garlic, lemon juice, and black pepper. Stir to combine.
2. Add the shrimp to the marinade and toss to coat. Let the shrimp marinate in the refrigerator for at least 20 minutes.
3. Preheat the grill to medium-high heat.
4. Thread the marinated shrimp onto the soaked skewers.
5. Grill the shrimp for 2-3 minutes per side, or until they turn pink and opaque.
6. Garnish with freshly chopped parsley and serve with a side of steamed asparagus or a green salad.

These Grilled Shrimp Skewers with Garlic and Lemon are a perfect option for anyone looking for a low-sodium, keto-friendly lunch. The combination of garlic, lemon, and olive oil enhances the natural sweetness of the shrimp, making each bite refreshing and satisfying. Light yet protein-packed, this dish will keep you full while helping you stick to your low-sodium and low-carb goals.

Grilled Portobello Mushrooms with Balsamic Glaze

For a savory and satisfying plant-based option, these Grilled Portobello Mushrooms with Balsamic Glaze are a delicious, low-sodium choice. The meaty texture of Portobello mushrooms makes them a great substitute for traditional grilled items, and the balsamic glaze adds a tangy sweetness that enhances their flavor.

Ingredients:

• 4 large Portobello mushrooms, stems removed
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 1/4 tsp dried oregano

Instructions:

1. Preheat the grill to medium heat.
2. Brush the Portobello mushrooms with olive oil and season with black pepper, garlic powder, and oregano.
3. Grill the mushrooms, gill side down, for 5-7 minutes per side or until tender and cooked through.
4. While grilling, in a small saucepan, heat the balsamic vinegar over medium heat and cook until it reduces into a glaze, about 3-4 minutes.
5. Drizzle the balsamic glaze over the grilled mushrooms before serving.

Grilled Portobello Mushrooms with Balsamic Glaze are a flavorful, low-sodium, and keto-friendly lunch option. The mushrooms absorb the olive oil and seasonings perfectly, becoming tender and savory, while the balsamic glaze adds a subtle tang. This dish provides a great plant-based alternative for those seeking a low-carb, low-sodium meal with rich flavor. It’s a perfect pairing for a side salad or as a standalone entrée.

Grilled Chicken with Cilantro-Lime Marinade

This Grilled Chicken with Cilantro-Lime Marinade is an easy, flavorful low-sodium lunch option that’s packed with fresh ingredients. The tangy cilantro-lime marinade infuses the chicken with bright, zesty flavors, making it juicy and delicious when grilled. This dish is keto-friendly, low in carbs, and high in protein, perfect for a satisfying lunch.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1/4 cup olive oil
• Juice of 1 lime
• 2 tbsp fresh cilantro, chopped
• 2 cloves garlic, minced
• 1/4 tsp black pepper

Instructions:

1. In a small bowl, combine the olive oil, lime juice, cilantro, garlic, and black pepper.
2. Place the chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over the chicken. Seal and refrigerate for at least 30 minutes (or up to 2 hours).
3. Preheat the grill to medium-high heat.
4. Grill the chicken for 6-8 minutes per side, or until it reaches an internal temperature of 165°F (74°C).
5. Serve with a side of roasted vegetables or a simple avocado salad.

Grilled Chicken with Cilantro-Lime Marinade is an ideal low-sodium meal for lunch. The bright, zesty cilantro-lime flavors elevate the chicken, making it both refreshing and savory. This dish is keto-friendly, high in protein, and perfect for a quick, healthy meal that won’t weigh you down. It’s also versatile enough to pair with various low-carb sides.

Grilled Zucchini and Eggplant with Pesto

This Grilled Zucchini and Eggplant with Pesto recipe is a vegetable-forward dish that’s full of flavor without the need for added sodium. The zucchini and eggplant are grilled to perfection and drizzled with a fresh pesto made from basil, garlic, and olive oil. This meal is not only low-sodium but also keto-friendly, providing a satisfying, plant-based lunch option.

Ingredients:

• 1 medium zucchini, sliced into rounds
• 1 medium eggplant, sliced into rounds
• 2 tbsp olive oil
• 1/4 tsp black pepper
• 1/4 cup fresh basil leaves
• 1 tbsp pine nuts
• 1 clove garlic
• 2 tbsp olive oil (for pesto)

Instructions:

1. Preheat the grill to medium-high heat.
2. Brush the zucchini and eggplant slices with olive oil and season with black pepper.
3. Grill the zucchini and eggplant for 3-4 minutes per side until they are tender and lightly charred.
4. While the vegetables are grilling, prepare the pesto by blending fresh basil, pine nuts, garlic, and olive oil in a food processor until smooth.
5. Once the vegetables are grilled, drizzle the pesto over the zucchini and eggplant slices.
   Grilled Zucchini and Eggplant with Pesto is a light, flavorful, and low-sodium lunch option. The grilled vegetables are tender with a slight smoky flavor, while the fresh basil pesto adds a burst of herbal richness. This dish is not only keto-friendly and low in carbs, but it’s also packed with antioxidants, making it a nutritious and satisfying meal.

Grilled Tuna Steaks with Olive Tapenade

These Grilled Tuna Steaks with Olive Tapenade are a simple, protein-packed low-sodium lunch that’s both elegant and full of flavor. The tuna steaks are grilled to perfection and topped with a savory, tangy olive tapenade made with Kalamata olives, capers, and olive oil. This dish is keto-friendly and makes for a hearty yet light lunch option.

Ingredients:

• 2 tuna steaks (about 6 oz each)
• 1 tbsp olive oil (for grilling)
• 1/4 tsp black pepper
• 1/4 cup Kalamata olives, chopped
• 1 tbsp capers, drained
• 2 tbsp olive oil (for tapenade)
• 1 tsp lemon juice
• 1 clove garlic, minced

Instructions:

1. Preheat the grill to medium-high heat.
2. Brush the tuna steaks with olive oil and season with black pepper.
3. Grill the tuna steaks for 2-3 minutes per side for medium-rare or longer if you prefer them well-done.
4. While the tuna is grilling, prepare the olive tapenade by combining chopped Kalamata olives, capers, olive oil, lemon juice, and garlic in a food processor. Pulse until it forms a chunky paste.
5. Once the tuna steaks are done, top each with a spoonful of the olive tapenade.
6. Serve with a side of mixed greens or roasted cauliflower.

Grilled Tuna Steaks with Olive Tapenade is a delicious, low-sodium lunch option that combines lean protein with the rich, briny flavors of olives and capers. This dish is perfect for those on a keto diet, as it’s high in protein and healthy fats while remaining low in carbs. The olive tapenade adds a Mediterranean flair, making the tuna steaks feel both indulgent and wholesome.

Grilled Asparagus with Lemon and Parmesan

This Grilled Asparagus with Lemon and Parmesan is a light, low-sodium side dish that can easily become the star of your meal. The asparagus is lightly grilled to bring out its natural sweetness and then topped with a squeeze of lemon and a sprinkle of Parmesan for added flavor. It’s a perfect keto-friendly, low-carb option that pairs well with any grilled protein.

Ingredients:

• 1 bunch asparagus, trimmed
• 1 tbsp olive oil
• 1/4 tsp black pepper
• Juice of 1/2 lemon
• 2 tbsp grated Parmesan cheese

Instructions:

1. Preheat the grill to medium-high heat.
2. Toss the asparagus with olive oil and black pepper.
3. Grill the asparagus for about 4-6 minutes, turning occasionally, until tender and lightly charred.
4. Once the asparagus is done, drizzle with fresh lemon juice and sprinkle with grated Parmesan cheese.
   Grilled Asparagus with Lemon and Parmesan is a simple, flavorful, and low-sodium option that adds brightness to any meal. The slight smokiness from the grill enhances the asparagus, while the lemon and Parmesan provide a zesty, savory finish. This dish is a keto-friendly, low-carb side that’s both nutritious and satisfying.

Grilled Cauliflower Steaks with Tahini Sauce

These Grilled Cauliflower Steaks with Tahini Sauce are a fantastic low-sodium, keto-friendly alternative to traditional grilled meats. The cauliflower steaks are thickly sliced, brushed with olive oil, and grilled until tender and crispy. They’re topped with a creamy, nutty tahini sauce that complements the cauliflower’s natural flavors, making this a hearty and satisfying lunch.

Ingredients:

• 1 large cauliflower, sliced into 1-inch thick steaks
• 2 tbsp olive oil
• 1/4 tsp black pepper
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp water (to thin the tahini sauce)
• 1/4 tsp garlic powder

Instructions:

1. Preheat the grill to medium heat.
2. Brush both sides of the cauliflower steaks with olive oil and season with black pepper.
3. Grill the cauliflower steaks for 4-5 minutes per side, until they are golden brown and tender.
4. In a small bowl, mix together tahini, lemon juice, water, and garlic powder to create a smooth sauce.
5. Drizzle the tahini sauce over the grilled cauliflower steaks before serving.

Grilled Cauliflower Steaks with Tahini Sauce is a wonderful low-sodium, keto-friendly dish that provides a satisfying, plant-based lunch. The rich, creamy tahini sauce enhances the natural sweetness of the cauliflower, while the grill adds a smoky depth of flavor. This dish is a perfect option for vegetarians or anyone looking for a healthy, hearty alternative to meat.

Grilled Pork Tenderloin with Rosemary and Garlic

Grilled Pork Tenderloin with Rosemary and Garlic is a flavorful, low-sodium protein-packed meal that’s perfect for a keto lunch. The pork tenderloin is marinated in olive oil, garlic, and fresh rosemary, which infuses the meat with a fragrant and savory flavor. Grilled to perfection, this dish is tender and juicy without being high in sodium.

Ingredients:

• 1 lb pork tenderloin
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp fresh rosemary, chopped
• 1/4 tsp black pepper

Instructions:

1. In a small bowl, combine olive oil, garlic, rosemary, and black pepper.
2. Rub the marinade all over the pork tenderloin, covering it evenly. Let it marinate for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Grill the pork tenderloin for 6-7 minutes per side, until the internal temperature reaches 145°F (63°C) and the pork is slightly charred on the outside.
5. Let the pork rest for a few minutes before slicing.
6. Serve with a side of grilled vegetables or a fresh green salad.

Grilled Pork Tenderloin with Rosemary and Garlic is a simple yet flavorful low-sodium lunch option. The rosemary and garlic enhance the natural flavors of the tenderloin, creating a savory, aromatic dish. This pork tenderloin is perfect for those following a keto diet, offering a satisfying and delicious protein source with minimal carbs and no added salt.

Grilled Chicken Salad with Avocado and Cucumber

This Grilled Chicken Salad with Avocado and Cucumber is a refreshing, low-sodium, and keto-friendly lunch that’s light yet filling. The grilled chicken provides a hearty protein source, while the creamy avocado and crisp cucumber add freshness to every bite. Topped with a zesty lemon vinaigrette, this salad is an excellent option for anyone looking to enjoy a healthy, low-carb meal.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1/4 tsp black pepper
• 1 large cucumber, sliced
• 1 ripe avocado, diced
• 4 cups mixed greens (arugula, spinach, or lettuce)
• 1 tbsp lemon juice
• 1 tbsp olive oil (for dressing)
• 1/4 tsp garlic powder

Instructions:

1. Preheat the grill to medium-high heat.
2. Brush the chicken breasts with olive oil and season with black pepper.
3. Grill the chicken for 6-8 minutes per side, until fully cooked and the internal temperature reaches 165°F (74°C).
4. While the chicken is grilling, prepare the salad by combining mixed greens, cucumber slices, and diced avocado in a large bowl.
5. In a small bowl, whisk together lemon juice, olive oil, and garlic powder to create the dressing.
6. Once the chicken is done, slice it and add it to the salad. Drizzle the dressing over the top and toss to combine.

Grilled Chicken Salad with Avocado and Cucumber is a low-sodium, refreshing, and nutrient-packed dish that’s perfect for a light lunch. The grilled chicken provides lean protein, while the avocado and cucumber offer healthy fats and a cooling crunch. With the simple lemon dressing, this salad is a satisfying and flavorful keto-friendly meal.

Grilled Shrimp and Veggie Skewers

Grilled Shrimp and Veggie Skewers are a low-sodium, keto-friendly option that combines protein-packed shrimp with colorful vegetables, all grilled to perfection. The shrimp and vegetables are marinated in a garlic, lemon, and olive oil mixture, giving them a fresh, savory flavor. These skewers are an easy-to-make, flavorful meal that’s perfect for a low-carb lunch.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 zucchini, sliced into rounds
• 1 tbsp olive oil
• 1 tsp garlic powder
• Juice of 1 lemon
• 1/4 tsp black pepper
• Wooden skewers (soaked in water for 30 minutes)

Instructions:

1. Preheat the grill to medium-high heat.
2. In a bowl, combine olive oil, garlic powder, lemon juice, and black pepper. Add the shrimp and vegetables to the marinade and toss to coat.
3. Thread the shrimp and vegetables onto the soaked wooden skewers, alternating between shrimp and vegetables.
4. Grill the skewers for 3-4 minutes per side, until the shrimp are pink and opaque and the vegetables are tender and lightly charred.
5. Serve with a side of cauliflower rice or a fresh side salad.

Grilled Shrimp and Veggie Skewers are a flavorful and light low-sodium lunch option. The shrimp provide lean protein while the vegetables offer fiber and essential nutrients. The garlic, lemon, and olive oil marinade bring out the natural flavors of the shrimp and veggies, making these skewers a satisfying, keto-friendly meal with minimal carbs.

Grilled Mediterranean Chicken Thighs

These Grilled Mediterranean Chicken Thighs are a juicy, low-sodium, and keto-friendly meal full of Mediterranean flavors. Marinated in a mixture of olive oil, lemon, garlic, and oregano, the chicken thighs are grilled until crispy on the outside and tender on the inside. This dish is perfect for those seeking a satisfying and flavorful lunch with minimal carbohydrates.

Ingredients:

• 4 bone-in, skinless chicken thighs
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 tbsp dried oregano
• 1/4 tsp black pepper

Instructions:

1. In a small bowl, combine olive oil, lemon juice, garlic, oregano, and black pepper to create the marinade.
2. Place the chicken thighs in a resealable bag or shallow dish and pour the marinade over them. Seal and refrigerate for at least 1 hour.
3. Preheat the grill to medium-high heat.
4. Grill the chicken thighs for 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C) and the skin is crispy.
5. Let the chicken rest for a few minutes before serving.

Grilled Mediterranean Chicken Thighs are an excellent low-sodium and keto-friendly lunch that’s full of vibrant Mediterranean flavors. The lemon, garlic, and oregano marinade enhances the chicken’s richness, creating a delicious and satisfying meal. These thighs are perfect on their own or paired with a side of grilled vegetables or a fresh salad.

Note: More recipes are coming soon!