50+ Healthy and Delicious Friday Low Sodium Japanese Recipes You’ll Love

Fridays are the perfect time to indulge in something special, but that doesn’t mean you have to sacrifice health for flavor.

Japanese cuisine is known for its delicate balance of savory, sweet, and umami flavors, often delivered through dishes rich in soy sauce and seasonings.

However, maintaining a low-sodium diet can seem challenging when recreating these classics.

That’s where this blog comes in! We’ve compiled 50+ low-sodium Japanese recipes perfect for a Friday night treat.

From aromatic soups and refreshing salads to savory stir-fries and satisfying noodle dishes, these recipes are designed to bring authentic Japanese flavors to your table—without the excess salt.

Whether you’re planning a family dinner, a solo meal, or a festive get-together, these low-sodium dishes will leave you satisfied and guilt-free.

So, roll up your sleeves and get ready to embark on a culinary journey where health meets irresistible Japanese cuisine.

Let’s make your Fridays flavorful, nourishing, and unforgettable!

50+ Healthy and Delicious Friday Low Sodium Japanese Recipes You’ll Love

With these 50+ low-sodium Japanese recipes, your Friday nights will never feel routine again.

These dishes prove that reducing sodium doesn’t mean compromising on flavor—just the opposite!

By relying on fresh ingredients, natural seasonings, and creative cooking techniques, these recipes deliver the authentic tastes of Japan in a healthier way.

Whether you’re a fan of hearty noodle bowls, elegant seafood dishes, or comforting rice-based meals, there’s something for everyone on this list.

Embrace the art of Japanese cooking while staying committed to your health goals.

Share these recipes with friends and family, or keep them as your secret weapon for impressing guests at your next dinner party.

So, what are you waiting for? Dive into these incredible low-sodium Japanese recipes and make every Friday night a culinary celebration!

Low Sodium Teriyaki Salmon

Teriyaki salmon is a Japanese classic loved for its sweet and savory glaze. Traditional teriyaki sauce is often high in sodium due to soy sauce, but this low-sodium version uses a blend of reduced-sodium ingredients and natural sweetness from honey. It’s perfect for a Friday night dinner, combining healthy omega-3-rich salmon with a flavorful, guilt-free glaze.

Ingredients:

• 4 salmon fillets (about 6 oz each)
• 2 tbsp low-sodium soy sauce or coconut aminos
• 2 tbsp honey
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 1 clove garlic, minced
• 1 tsp cornstarch (optional, for thickening)
• 2 tbsp water
• Sesame seeds and chopped green onions for garnish

Instructions:

1. In a small bowl, mix the low-sodium soy sauce, honey, rice vinegar, ginger, and garlic. Set aside.
2. Heat a non-stick skillet over medium heat and sear the salmon fillets, skin-side down, for about 4 minutes. Flip and cook the other side for 3 minutes or until fully cooked. Remove from the skillet and set aside.
3. In the same skillet, pour the teriyaki sauce mixture. If you prefer a thicker sauce, mix cornstarch with water and add to the skillet. Cook until slightly thickened.
4. Return the salmon to the skillet, spooning the sauce over the fillets. Let the salmon absorb the flavors for a minute.
5. Garnish with sesame seeds and green onions. Serve with steamed rice and vegetables for a complete meal.

This low-sodium teriyaki salmon is a healthier twist on the traditional dish, allowing you to enjoy its delightful flavors without compromising your dietary needs. It’s an excellent choice for a light yet satisfying Friday dinner, setting the tone for a relaxing weekend.

Low Sodium Vegetable Sushi Rolls

Sushi is often associated with raw fish, but vegetable sushi rolls are a vibrant, delicious alternative that’s also lower in sodium. By making your own sushi at home, you can control the ingredients and create a satisfying, low-sodium option that’s perfect for a fun and creative Friday evening activity.

Ingredients:

• 2 cups sushi rice
• 3 cups water
• 2 tbsp rice vinegar
• 1 tsp sugar
• 1/4 tsp salt (optional or use a salt substitute)
• 4 sheets of nori (seaweed)
• 1 avocado, thinly sliced
• 1 cucumber, julienned
• 1 carrot, julienned
• 1 bell pepper, thinly sliced
• Optional: reduced-sodium soy sauce for dipping

Instructions:

1. Rinse the sushi rice thoroughly and cook it with water in a rice cooker or pot. Allow it to cool slightly.
2. Mix rice vinegar, sugar, and salt (if using) in a small bowl. Gently fold this mixture into the cooked rice.
3. Lay a sheet of nori on a bamboo sushi mat, shiny side down. Spread a thin layer of rice evenly across the nori, leaving a 1-inch border at the top.
4. Arrange the avocado, cucumber, carrot, and bell pepper in a horizontal line near the bottom edge of the rice.
5. Roll the nori tightly from the bottom using the bamboo mat, pressing gently to secure. Seal the edge with a bit of water.
6. Slice the roll into bite-sized pieces with a sharp knife. Repeat with remaining ingredients.
7. Serve with a side of reduced-sodium soy sauce or enjoy as is!

These vegetable sushi rolls are a feast for both the eyes and the taste buds. They’re not only low in sodium but also a fun and engaging meal to prepare with family or friends on a Friday night. Pair them with miso soup for a full Japanese-inspired dinner experience.

Low Sodium Miso Soup with Tofu and Wakame

Miso soup is a staple in Japanese cuisine, known for its comforting warmth and umami flavor. This low-sodium version uses a reduced-sodium miso paste and fresh, nutrient-dense ingredients like tofu and wakame to create a delicious and health-conscious Friday dinner starter or side dish.

Ingredients:

• 4 cups water
• 2 tbsp low-sodium miso paste
• 1/4 cup silken tofu, cubed
• 2 tbsp dried wakame seaweed
• 1 green onion, thinly sliced
• Optional: dash of sesame oil for flavor

Instructions:

1. In a medium pot, bring water to a gentle boil.
2. Reduce the heat to low and whisk in the miso paste until it’s fully dissolved. Avoid boiling to preserve the probiotics in the miso.
3. Add the tofu cubes and wakame, simmering gently for 2-3 minutes.
4. Remove from heat and garnish with green onion. Drizzle with a tiny amount of sesame oil if desired for extra depth of flavor.
5. Serve hot, paired with rice or as an accompaniment to your main course.

This low-sodium miso soup is a heartwarming and satisfying way to start your Friday meal. Its delicate flavors and nourishing ingredients make it a perfect choice for anyone looking to enjoy Japanese cuisine while maintaining a health-conscious lifestyle.

Low Sodium Chicken Katsu

Chicken katsu, a beloved Japanese comfort food, features crispy breaded chicken cutlets. This low-sodium adaptation retains the classic crunch and flavor by using simple, heart-friendly ingredients. Served with steamed rice and a side salad, it’s perfect for a satisfying Friday night meal.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1/2 cup all-purpose flour
• 1 egg, beaten
• 1 cup panko breadcrumbs
• 2 tbsp olive oil or neutral cooking oil
• Optional: low-sodium tonkatsu sauce for dipping

Instructions:

1. Slice the chicken breasts into thin cutlets and gently pound them to even thickness.
2. Prepare a breading station: Place flour, beaten egg, and panko breadcrumbs in three separate bowls.
3. Dredge each chicken cutlet in flour, dip in the beaten egg, and coat with panko breadcrumbs.
4. Heat oil in a skillet over medium heat. Fry each cutlet for 3-4 minutes per side, or until golden brown and cooked through.
5. Transfer to a paper towel-lined plate to drain excess oil.
6. Serve with steamed rice, shredded cabbage, and optional low-sodium tonkatsu sauce.

Low-sodium chicken katsu brings all the crispy, savory goodness of the traditional dish without the extra salt. It’s a crowd-pleaser that’s ideal for indulging in a guilt-free yet flavorful Friday night meal.

Low Sodium Shrimp and Vegetable Tempura

Tempura is a Japanese classic known for its light and crispy batter. This low-sodium shrimp and vegetable tempura recipe ensures you enjoy the delicate crunch without overloading on salt. Pair it with a low-sodium dipping sauce for an authentic experience.

Ingredients:

• 12 medium shrimp, peeled and deveined
• 1 cup mixed vegetables (e.g., sweet potato, zucchini, bell peppers)
• 1 cup all-purpose flour
• 1 egg, beaten
• 1 cup ice-cold water
• Oil for frying
• For dipping sauce: 1/4 cup low-sodium soy sauce, 1 tbsp rice vinegar, 1 tsp grated ginger

Instructions:

1. Pat the shrimp and vegetables dry with a paper towel.
2. In a bowl, mix the flour, beaten egg, and ice-cold water until just combined. Some lumps are fine—it ensures a light batter.
3. Heat oil in a deep pan to 350°F (175°C).
4. Dip shrimp and vegetables into the batter, allowing excess to drip off, and fry in small batches until golden brown, about 2-3 minutes. Drain on paper towels.
5. Mix the dipping sauce ingredients in a small bowl and serve alongside the tempura.

This low-sodium tempura recipe is perfect for a Friday treat. The crispy shrimp and vegetables paired with a flavorful, low-sodium dipping sauce make for a balanced and satisfying dish that everyone will love.

Low Sodium Yakisoba

Yakisoba is a Japanese stir-fried noodle dish, bursting with savory-sweet flavors and colorful vegetables. This low-sodium version uses reduced-sodium soy sauce and a homemade sauce to keep the salt in check. It’s a quick and easy one-pan dish, ideal for a cozy Friday dinner.

Ingredients:

• 8 oz yakisoba noodles (or any wheat noodles)
• 1/2 lb chicken breast, thinly sliced (or tofu for vegetarian)
• 2 tbsp sesame oil or vegetable oil
• 1 carrot, julienned
• 1/2 cup shredded cabbage
• 1/2 cup bean sprouts
• 1/4 cup low-sodium soy sauce
• 1 tbsp ketchup
• 1 tsp honey
• 1/2 tsp ground ginger

Instructions:

1. Cook the yakisoba noodles according to package instructions. Set aside.
2. Heat sesame oil in a large skillet or wok over medium heat. Sauté the chicken or tofu until browned and cooked through. Remove and set aside.
3. In the same skillet, stir-fry the carrot, cabbage, and bean sprouts for 3-4 minutes.
4. Mix the low-sodium soy sauce, ketchup, honey, and ground ginger in a small bowl. Add the cooked noodles and sauce to the skillet.
5. Toss well to coat evenly and cook for 2-3 minutes. Return the chicken or tofu to the skillet and stir to combine.
6. Serve hot, garnished with sesame seeds or chopped green onions if desired.

This low-sodium yakisoba delivers the bold flavors of the classic dish in a heart-healthy way. It’s a versatile and comforting meal, making it an excellent choice for a stress-free Friday dinner.

Low Sodium Chicken Udon Soup

Udon soup is a comforting Japanese noodle dish, perfect for winding down on a Friday evening. This low-sodium version uses a homemade broth with natural umami flavors from mushrooms and kombu (dried kelp). The tender chicken and thick udon noodles create a hearty, nourishing meal.

Ingredients:

• 8 oz fresh or frozen udon noodles
• 4 cups water
• 1 piece kombu (about 4 inches)
• 1/2 cup sliced shiitake mushrooms
• 1 chicken breast, thinly sliced
• 1 tbsp low-sodium soy sauce or coconut aminos
• 1 tsp rice vinegar
• 1 green onion, chopped
• Optional: sesame seeds for garnish

Instructions:

1. In a large pot, bring water and kombu to a gentle simmer. Let it steep for 10 minutes, then remove the kombu.
2. Add sliced shiitake mushrooms and simmer for 5 minutes.
3. Stir in the low-sodium soy sauce and rice vinegar. Adjust seasoning to taste.
4. Add the chicken slices to the broth and simmer until cooked through, about 5 minutes.
5. Cook the udon noodles according to package instructions, then drain and divide into serving bowls.
6. Pour the broth with chicken and mushrooms over the noodles. Garnish with green onions and sesame seeds. Serve hot.

This low-sodium chicken udon soup is a comforting and satisfying dish to end the week. The homemade broth, rich with natural flavors, highlights the simplicity and elegance of Japanese cooking while remaining heart-healthy.

Low Sodium Tamagoyaki (Japanese Rolled Omelette)

Tamagoyaki is a sweet and savory Japanese rolled omelette often served at breakfast or as a side dish. This low-sodium version swaps traditional soy sauce for a reduced-sodium alternative and uses a touch of mirin for flavor. It’s a quick and delightful dish for a Friday night appetizer or light meal.

Ingredients:

• 4 large eggs
• 1 tbsp low-sodium soy sauce
• 1 tsp mirin (sweet rice wine)
• 1 tsp sugar
• 1 tsp neutral oil (for cooking)

Instructions:

1. In a bowl, whisk the eggs with low-sodium soy sauce, mirin, and sugar until well combined.
2. Heat a small non-stick skillet over medium heat and lightly oil it.
3. Pour a thin layer of the egg mixture into the skillet, swirling to coat the bottom. Cook until slightly set but still soft.
4. Roll the egg layer towards one side of the pan using chopsticks or a spatula. Push the rolled egg to the side of the skillet.
5. Pour another thin layer of egg mixture into the pan, allowing it to connect to the roll. Repeat the process until all the egg mixture is used.
6. Remove the tamagoyaki from the skillet and slice into even pieces. Serve warm or at room temperature.

Tamagoyaki is a versatile dish that’s as visually appealing as it is delicious. This low-sodium adaptation maintains the dish’s characteristic flavors, making it a delightful addition to any Friday meal.

Low Sodium Soba Noodle Salad with Sesame Dressing

This soba noodle salad is a refreshing and healthy Japanese-inspired dish, perfect for a light Friday meal. By using buckwheat noodles and a homemade sesame dressing, this low-sodium recipe combines earthy and nutty flavors with crisp vegetables for a balanced and satisfying dish.

Ingredients:

• 8 oz soba noodles
• 1 cup shredded cabbage
• 1 carrot, julienned
• 1/2 cup sliced cucumber
• 2 tbsp sesame seeds, toasted
• 1 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp honey
• Optional: chopped cilantro for garnish

Instructions:

1. Cook soba noodles according to package instructions. Rinse under cold water and drain thoroughly.
2. In a large bowl, combine shredded cabbage, carrot, cucumber, and soba noodles.
3. In a small bowl, whisk together low-sodium soy sauce, rice vinegar, sesame oil, and honey to make the dressing.
4. Pour the dressing over the soba noodle mixture and toss to coat evenly.
5. Sprinkle with toasted sesame seeds and garnish with chopped cilantro if desired. Serve chilled or at room temperature.

This low-sodium soba noodle salad is a refreshing and nutritious way to cap off your week. Its vibrant colors and balanced flavors make it an ideal dish for a light and healthy Friday dinner, leaving you feeling energized for the weekend ahead.

Low Sodium Miso-Glazed Eggplant (Nasu Dengaku)

Nasu Dengaku is a traditional Japanese dish featuring tender roasted eggplant topped with a sweet and savory miso glaze. This low-sodium adaptation uses reduced-sodium miso paste and natural sweeteners, making it a flavorful and healthy choice for a Friday meal.

Ingredients:

• 2 medium eggplants
• 2 tbsp reduced-sodium miso paste
• 1 tbsp honey or maple syrup
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tbsp water
• 1 tsp sesame seeds for garnish

Instructions:

1. Preheat your oven to 400°F (200°C). Slice the eggplants in half lengthwise and score the flesh with a knife.
2. Brush the eggplant halves with a little sesame oil and place them cut side up on a baking sheet. Roast for 20-25 minutes, or until tender.
3. While the eggplant roasts, mix the miso paste, honey, rice vinegar, sesame oil, and water in a bowl until smooth.
4. Remove the eggplant from the oven and spread the miso glaze evenly over the cut sides. Return to the oven and broil for 3-4 minutes, or until the glaze caramelizes slightly.
5. Sprinkle with sesame seeds and serve warm, optionally with steamed rice.

This low-sodium version of Nasu Dengaku showcases the depth of umami flavor in roasted eggplant without relying on excessive salt. It’s a satisfying and elegant dish that pairs beautifully with a quiet Friday night.

Low Sodium Onigiri (Japanese Rice Balls)

Onigiri, or Japanese rice balls, are a simple yet versatile dish often enjoyed as a snack or light meal. This low-sodium version uses fresh fillings like cooked salmon or vegetables, and a touch of reduced-sodium soy sauce for flavor, making it a healthy, grab-and-go option.

Ingredients:

• 2 cups cooked Japanese short-grain rice
• 1/2 cup flaked cooked salmon or diced cooked vegetables
• 1 tsp low-sodium soy sauce (optional)
• 2 sheets nori (seaweed), cut into strips
• Optional: sesame seeds for garnish

Instructions:

1. While the rice is warm, divide it into 4 equal portions. Wet your hands with water to prevent sticking.
2. Flatten a portion of rice in your palm, add a small amount of filling in the center, and wrap the rice around it to form a ball or triangle shape. Repeat with the remaining portions.
3. Lightly brush the outside of the rice balls with low-sodium soy sauce if desired.
4. Wrap each rice ball with a strip of nori and sprinkle with sesame seeds for garnish.
5. Serve immediately or wrap in plastic wrap for later.

Low-sodium onigiri offers endless possibilities for fillings while keeping the dish light and healthy. These rice balls are perfect for a casual Friday meal or a picnic-style dinner with friends and family.

Low Sodium Teriyaki Tofu Stir-Fry

Teriyaki stir-fry is a classic Japanese dish known for its savory-sweet sauce. This low-sodium version features tofu and colorful vegetables, paired with a homemade teriyaki sauce made with reduced-sodium soy sauce and natural sweeteners. It’s a quick, flavorful dish for a relaxed Friday dinner.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 2 tbsp cornstarch
• 1 tbsp sesame oil
• 1 cup broccoli florets
• 1/2 cup sliced bell peppers
• 1/2 cup snap peas
• 1/4 cup reduced-sodium soy sauce
• 1 tbsp honey or brown sugar
• 1 tsp rice vinegar
• 1 tsp grated ginger

Instructions:

1. Toss tofu cubes in cornstarch until evenly coated. Heat sesame oil in a skillet and fry tofu until crispy on all sides. Remove and set aside.
2. In the same skillet, stir-fry the broccoli, bell peppers, and snap peas for 5-6 minutes, or until tender-crisp.
3. In a small bowl, whisk together soy sauce, honey, rice vinegar, and ginger to make the teriyaki sauce.
4. Add the tofu back to the skillet and pour the sauce over the vegetables and tofu. Toss to coat evenly and cook for another 2-3 minutes.
5. Serve hot with steamed rice or noodles.

This low-sodium teriyaki tofu stir-fry is a quick and satisfying way to enjoy bold flavors without compromising on health. The combination of crispy tofu, fresh vegetables, and homemade sauce makes it a perfect centerpiece for a balanced Friday dinner.

Low Sodium Yakisoba (Japanese Stir-Fried Noodles)

Yakisoba is a popular Japanese noodle dish typically seasoned with a rich, tangy sauce. This low-sodium version uses a homemade sauce with reduced-sodium soy sauce and natural sweeteners to recreate the classic flavors while keeping it heart-healthy.

Ingredients:

• 8 oz soba or yakisoba noodles
• 1 cup shredded cabbage
• 1/2 cup julienned carrots
• 1/2 cup sliced onions
• 1/2 cup sliced bell peppers
• 1 tbsp sesame oil
• 2 tbsp reduced-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp honey or maple syrup
• 1/2 tsp ground ginger
• Optional: chopped green onions for garnish

Instructions:

1. Cook the noodles according to package instructions, rinse under cold water, and drain well.
2. Heat sesame oil in a large skillet or wok over medium heat. Stir-fry the onions, carrots, cabbage, and bell peppers for 4-5 minutes until tender-crisp.
3. In a small bowl, mix soy sauce, rice vinegar, honey, and ground ginger to make the sauce.
4. Add the noodles to the skillet and pour the sauce over the mixture. Toss to combine and cook for another 2 minutes.
5. Garnish with chopped green onions and serve hot.

This low-sodium yakisoba is a vibrant, satisfying dish that’s perfect for a casual Friday dinner. The fresh vegetables and flavorful homemade sauce make it both nutritious and comforting.

Low Sodium Salmon Teriyaki

Salmon teriyaki is a classic Japanese dish known for its sweet and savory glaze. This low-sodium version replaces traditional teriyaki sauce with a homemade alternative, allowing you to enjoy the rich flavors guilt-free.

Ingredients:

• 2 salmon fillets
• 2 tbsp reduced-sodium soy sauce
• 1 tbsp honey or brown sugar
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 tsp minced garlic
• Optional: sesame seeds and green onions for garnish

Instructions:

1. In a small bowl, mix soy sauce, honey, rice vinegar, sesame oil, ginger, and garlic to make the teriyaki sauce.
2. Marinate the salmon fillets in the sauce for at least 15 minutes.
3. Heat a non-stick skillet over medium heat. Place the salmon fillets skin-side down and cook for 3-4 minutes.
4. Flip the salmon and pour the remaining marinade into the skillet. Cook for another 3-4 minutes, basting the salmon with the sauce as it reduces.
5. Garnish with sesame seeds and green onions before serving.

This low-sodium salmon teriyaki is a simple yet elegant dish that’s full of flavor. The homemade sauce enhances the natural richness of the salmon, making it an excellent choice for a special Friday night meal.

Low Sodium Zosui (Japanese Rice Soup)

Zosui is a comforting Japanese rice soup often enjoyed as a light, nourishing meal. This low-sodium version relies on kombu, mushrooms, and vegetables to create a flavorful broth that’s perfect for winding down after a long week.

Ingredients:

• 1 cup cooked rice
• 4 cups water
• 1 piece kombu (about 4 inches)
• 1/2 cup sliced shiitake mushrooms
• 1/2 cup diced carrots
• 1/2 cup diced tofu or cooked chicken
• 1 tbsp reduced-sodium soy sauce
• 1 green onion, chopped
• Optional: a pinch of white pepper

Instructions:

1. In a pot, bring water and kombu to a gentle simmer. Let it steep for 10 minutes, then remove the kombu.
2. Add the shiitake mushrooms, carrots, and tofu or chicken to the pot. Simmer for 10 minutes until the vegetables are tender.
3. Stir in the cooked rice and soy sauce. Simmer for another 5 minutes until the rice is heated through and the flavors combine.
4. Garnish with chopped green onions and a pinch of white pepper if desired. Serve warm.

This low-sodium zosui is the ultimate comfort food, perfect for a peaceful Friday evening. The simple, wholesome ingredients create a bowl of warmth and nourishment that feels like a hug in soup form.

Note: More recipes are coming soon!