35+ Flavorful Friday Low-Fat Low-Sodium Recipes for a Healthy End to Your Week

Friday nights are often synonymous with indulgent meals, but if you’re looking for a healthier twist on your weekend dinner, why not opt for delicious and nutritious low-sodium, low-fat recipes?

These dishes allow you to enjoy the flavors of your favorite comfort foods without the added guilt.

Whether you’re managing high blood pressure or simply aiming to eat a bit lighter, these recipes are designed to be full of flavor and low in unhealthy fats and sodium.

In this article, we’ll explore 10 mouthwatering recipes that you can whip up for a satisfying, healthy, and flavorful Friday night meal!

35+ Flavorful Friday Low-Fat Low-Sodium Recipes for a Healthy End to Your Week

Eating healthily doesn’t have to mean sacrificing taste, especially when it comes to Friday night dinners.

By choosing low-sodium and low-fat ingredients, you can still enjoy a meal that is both satisfying and flavorful without the added health risks.

These 10 recipes offer a variety of options that cater to different tastes and preferences.

So, next time you’re thinking about what to make for your Friday night dinner, give one of these recipes a try—you’ll be amazed at how delicious a healthier meal can be!

Zucchini Noodles with Avocado Pesto

This light and refreshing zucchini noodle dish combines creamy avocado pesto for a rich, satisfying flavor without the need for excessive salt or fat. It’s a great low-carb, keto-friendly option that is quick to make and full of healthy fats from the avocado, making it a nutrient-packed meal.

Ingredients:

• 2 medium zucchinis (spiralized)
• 1 ripe avocado
• 1/4 cup fresh basil leaves
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 garlic clove
• Salt substitute (optional, or use a pinch of sea salt)
• Freshly ground black pepper (to taste)

Instructions:

1. Use a spiralizer to make zucchini noodles from the zucchinis and set aside.
2. In a food processor, combine the avocado, basil, lemon juice, olive oil, garlic, and a pinch of salt substitute (if desired). Blend until smooth and creamy.
3. Toss the zucchini noodles with the avocado pesto until well-coated.
   This Zucchini Noodles with Avocado Pesto is the perfect keto-friendly lunch to enjoy on a Friday. It’s refreshing, easy to prepare, and full of healthy fats while being light on sodium and fat. The creamy avocado pesto adds richness and flavor without overwhelming the dish, making it a satisfying choice for a healthy, low-carb lunch.

Grilled Chicken Salad with Lemon Dijon Dressing

A simple yet flavorful salad that combines grilled chicken with fresh veggies and a tangy lemon Dijon dressing. It’s packed with protein, low in fat, and free from excessive sodium, making it an ideal low-carb, keto-friendly meal for anyone looking for a nutritious lunch.

Ingredients:

• 1 chicken breast (grilled and sliced)
• 2 cups mixed leafy greens (spinach, arugula, lettuce)
• 1/2 cucumber (sliced)
• 1/4 red onion (thinly sliced)
• 1/4 cup cherry tomatoes (halved)
• 1 tablespoon olive oil (for grilling chicken)
• 1 teaspoon Dijon mustard
• 2 teaspoons lemon juice
• 1 tablespoon apple cider vinegar
• Salt substitute (optional)
• Freshly ground black pepper (to taste)

Instructions:

1. Preheat a grill pan or outdoor grill and lightly oil it with olive oil. Grill the chicken breast until fully cooked, about 6-7 minutes per side, then slice it thinly.
2. In a bowl, mix the Dijon mustard, lemon juice, apple cider vinegar, and a pinch of black pepper. Adjust seasoning with salt substitute if desired.
3. Toss the mixed greens, cucumber, red onion, and tomatoes in the dressing.
4. Top the salad with the grilled chicken slices and serve immediately.

The Grilled Chicken Salad with Lemon Dijon Dressing is a clean, satisfying dish that packs in protein and fresh veggies. It’s a refreshing and low-calorie lunch that fits perfectly into a keto or low-sodium diet, with the lemon Dijon dressing giving the salad a zesty kick without adding extra fat or sodium.

Cauliflower Rice Stir Fry with Shrimp

This Cauliflower Rice Stir Fry with Shrimp is a fantastic low-carb, keto-friendly alternative to traditional fried rice. It uses cauliflower rice instead of regular rice to reduce carbs while keeping the flavors bold and savory. The shrimp adds protein, and the mix of colorful vegetables provides a healthy dose of fiber and nutrients.

Ingredients:

• 1 medium cauliflower (grated or processed into rice-sized pieces)
• 1 cup shrimp (peeled and deveined)
• 1/2 bell pepper (diced)
• 1/4 cup green peas
• 1 small carrot (diced)
• 2 tablespoons olive oil
• 1 tablespoon soy sauce (low-sodium)
• 1 teaspoon garlic powder
• 1/2 teaspoon ginger powder
• Freshly ground black pepper (to taste)

Instructions:

1. Heat 1 tablespoon of olive oil in a large pan or wok over medium heat. Add the shrimp and cook until pink and opaque, about 3-4 minutes per side. Remove shrimp and set aside.
2. In the same pan, add the remaining olive oil and sauté the bell pepper, carrots, and peas until tender, about 5 minutes.
3. Add the cauliflower rice to the pan and stir-fry for an additional 5 minutes until it becomes tender and slightly crispy.
4. Stir in the cooked shrimp, soy sauce, garlic powder, ginger powder, and black pepper. Cook for another 2 minutes, allowing the flavors to meld together.
5. Serve immediately, garnishing with additional black pepper if desired.

This Cauliflower Rice Stir Fry with Shrimp is a hearty and satisfying dish that makes a great keto-friendly lunch. The cauliflower rice mimics the texture of traditional rice, while the shrimp adds lean protein and the vegetables boost the nutrient content. With minimal fat and sodium, this stir-fry is the perfect light, low-carb lunch to enjoy on a Friday.

Spinach and Feta Stuffed Chicken Breast

This Spinach and Feta Stuffed Chicken Breast is a delicious and nutritious way to enjoy chicken on a keto diet. The chicken is stuffed with a flavorful mixture of spinach and feta cheese, providing a perfect balance of protein and healthy fats while being low in sodium and fat. It’s an elegant and satisfying dish that requires minimal ingredients and preparation.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup fresh spinach (chopped)
• 1/4 cup crumbled feta cheese
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Freshly ground black pepper (to taste)
• Salt substitute (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Carefully cut a pocket into the side of each chicken breast, creating space for the filling.
3. In a bowl, mix the chopped spinach, crumbled feta cheese, garlic powder, and black pepper.
4. Stuff each chicken breast with the spinach and feta mixture, securing the opening with toothpicks if necessary.
5. Heat olive oil in an oven-safe skillet over medium-high heat. Sear the chicken breasts for 2-3 minutes per side until golden brown.
6. Transfer the skillet to the oven and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
7. Remove toothpicks, slice, and serve.

This Spinach and Feta Stuffed Chicken Breast is a flavorful, keto-friendly meal that’s both satisfying and nutritious. The spinach provides fiber and vitamins, while the feta adds a rich and tangy flavor. With its low-fat, low-sodium ingredients, this dish makes an excellent, healthy lunch that’s easy to prepare and enjoy.

Eggplant and Mushroom Stir Fry

This Eggplant and Mushroom Stir Fry is a light yet hearty keto meal that’s packed with savory flavors. The combination of tender eggplant, earthy mushrooms, and a flavorful sauce creates a satisfying low-carb dish that’s perfect for a Friday lunch. It’s free from high-fat and high-sodium ingredients, making it a great option for those seeking a lighter, healthier lunch.

Ingredients:

• 1 medium eggplant (cut into cubes)
• 1 cup mushrooms (sliced)
• 1 tablespoon olive oil
• 2 tablespoons soy sauce (low-sodium)
• 1 teaspoon sesame oil
• 1 teaspoon garlic powder
• 1/2 teaspoon red pepper flakes (optional)
• Freshly ground black pepper (to taste)

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add the eggplant cubes and cook for 5-7 minutes, stirring occasionally, until the eggplant is tender and lightly browned.
3. Add the sliced mushrooms and continue to stir-fry for another 3-4 minutes until the mushrooms release their moisture and soften.
4. Stir in the soy sauce, sesame oil, garlic powder, and red pepper flakes, cooking for another 2 minutes to allow the flavors to combine.
5. Season with freshly ground black pepper to taste, and serve immediately.

This Eggplant and Mushroom Stir Fry is a perfect low-sodium, low-fat lunch for anyone following a keto diet. The eggplant provides a satisfying texture, while the mushrooms add depth and umami flavor. With the savory sauce and minimal fat content, this dish is a healthy, easy-to-make option for a quick and filling Friday meal.

Shrimp and Cucumber Lettuce Wraps

These Shrimp and Cucumber Lettuce Wraps are a refreshing and low-calorie option for a keto lunch. With shrimp as the protein and crunchy cucumbers as a base, they’re light, flavorful, and incredibly easy to make. The crisp lettuce adds freshness, and the low-sodium dressing enhances the taste without overwhelming the dish.

Ingredients:

• 1 cup cooked shrimp (peeled and deveined)
• 1 cucumber (cut into thin strips)
• 8 large lettuce leaves (such as Romaine or Butter lettuce)
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 teaspoon ginger (grated)
• Fresh cilantro leaves (optional, for garnish)
• Freshly ground black pepper (to taste)

Instructions:

1. In a small bowl, mix the soy sauce, rice vinegar, sesame oil, and grated ginger. Stir to combine and set aside.
2. Arrange the lettuce leaves on a plate, and place a few cucumber strips in the center of each leaf.
3. Top with cooked shrimp and drizzle the soy sauce mixture over the shrimp and cucumbers.
4. Garnish with fresh cilantro and freshly ground black pepper.
5. Fold the lettuce leaves around the filling to form wraps and serve immediately.

These Shrimp and Cucumber Lettuce Wraps are an excellent low-carb, keto-friendly option that is light, refreshing, and satisfying. The shrimp provides lean protein, while the cucumbers and lettuce keep the dish crunchy and fresh. With a simple, low-sodium dressing, these wraps are a great way to enjoy a low-fat, flavorful lunch without compromising on taste.

Grilled Salmon with Asparagus

This Grilled Salmon with Asparagus is a simple yet elegant keto-friendly dish that combines rich, healthy fats from the salmon with the crispiness of grilled asparagus. It’s low in sodium, full of omega-3 fatty acids, and provides a nutritious balance of protein and vegetables. The dish is light yet filling, making it perfect for a satisfying lunch.

Ingredients:

• 2 salmon fillets
• 1 bunch asparagus (trimmed)
• 1 tablespoon olive oil
• 1 teaspoon lemon zest
• 1 tablespoon lemon juice
• Freshly ground black pepper (to taste)
• Salt substitute (optional)

Instructions:

1. Preheat the grill or grill pan over medium-high heat.
2. Drizzle olive oil over the salmon fillets and asparagus. Season with lemon zest, black pepper, and salt substitute (if desired).
3. Place the salmon fillets on the grill, skin-side down, and grill for 4-5 minutes per side, or until cooked through and the internal temperature reaches 145°F (63°C).
4. Grill the asparagus for 4-6 minutes, turning occasionally, until tender and lightly charred.
5. Serve the grilled salmon with the asparagus and a squeeze of fresh lemon juice.

Grilled Salmon with Asparagus is a simple, healthy, and keto-friendly meal that’s both satisfying and nutritious. The rich salmon provides healthy fats and protein, while the asparagus adds fiber and vitamins. It’s a light, low-sodium dish that’s easy to prepare and perfect for a refreshing, low-fat lunch.

Avocado Chicken Lettuce Wraps

These Avocado Chicken Lettuce Wraps are a perfect low-carb, keto lunch option. The creamy avocado and tender chicken are paired with crunchy lettuce for a refreshing, healthy meal. With no added fats or sodium from sauces or dressings, this dish is naturally flavorful and satisfying.

Ingredients:

• 1 cooked chicken breast (shredded)
• 1 ripe avocado (mashed)
• 1 tablespoon fresh lime juice
• 1/4 cup red onion (finely diced)
• 1/4 cup cilantro (chopped)
• 8 large lettuce leaves (such as Romaine or Butter lettuce)
• Freshly ground black pepper (to taste)
• Salt substitute (optional)

Instructions:

1. In a bowl, combine the shredded chicken, mashed avocado, lime juice, red onion, cilantro, and black pepper. Mix well to combine.
2. Season with salt substitute (if desired) and adjust lime juice or pepper to taste.
3. Spoon the chicken and avocado mixture into the center of each lettuce leaf.
4. Fold the lettuce around the filling to form wraps and serve immediately.

Avocado Chicken Lettuce Wraps are a light, keto-friendly meal that provides a perfect balance of protein, healthy fats, and fresh flavors. The creamy avocado enhances the chicken, while the lettuce adds crunch and freshness. With minimal ingredients and no added sodium or fat, these wraps are a delicious and easy option for a low-carb lunch.

Cauliflower and Broccoli Frittata

This Cauliflower and Broccoli Frittata is a versatile and keto-friendly lunch that’s both low in fat and sodium. Packed with vegetables and eggs, it’s a great source of protein and fiber. This dish can be made ahead and stored in the fridge for a quick and satisfying lunch option.

Ingredients:

• 4 large eggs
• 1 cup cauliflower florets (steamed)
• 1 cup broccoli florets (steamed)
• 1 tablespoon olive oil
• 1/4 cup grated Parmesan cheese (optional)
• 1 teaspoon garlic powder
• Freshly ground black pepper (to taste)
• Salt substitute (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in a skillet over medium heat. Add the steamed cauliflower and broccoli and sauté for 3-4 minutes until heated through.
3. In a bowl, whisk the eggs with garlic powder, black pepper, and Parmesan cheese (if using). Pour the egg mixture over the vegetables in the skillet.
4. Cook over medium heat for 2-3 minutes, allowing the eggs to set around the edges. Then transfer the skillet to the oven and bake for 10-12 minutes, or until the eggs are fully set and golden on top.
5. Slice and serve immediately.

This Cauliflower and Broccoli Frittata is a simple, low-sodium, low-fat keto lunch that’s full of vegetables and protein. The cauliflower and broccoli add fiber and nutrients, while the eggs provide protein and healthy fats. It’s a great dish to prepare ahead and enjoy throughout the week, making it a perfect option for a quick and nutritious lunch.

Grilled Turkey Burger Lettuce Wraps

These Grilled Turkey Burger Lettuce Wraps are a flavorful and healthy alternative to traditional burgers. The turkey is lean, making it a great source of protein without excess fat. Paired with crisp lettuce and a simple topping, this meal is low in sodium and fits perfectly into a keto diet.

Ingredients:

• 1 pound ground turkey (preferably lean)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Freshly ground black pepper (to taste)
• 8 large lettuce leaves (such as Romaine or Butter lettuce)
• 1 tomato (sliced)
• 1/4 red onion (sliced thinly)
• Mustard or ketchup (optional, low-sodium)

Instructions:

1. Preheat the grill or grill pan to medium-high heat.
2. In a bowl, mix the ground turkey with garlic powder, onion powder, black pepper, and a drizzle of olive oil. Shape the mixture into 4 patties.
3. Grill the turkey patties for about 5-6 minutes per side, or until fully cooked (internal temperature should reach 165°F or 74°C).
4. Place each turkey patty on a large lettuce leaf and top with tomato slices, red onion, and a small amount of mustard or ketchup (if desired).
5. Fold the lettuce around the burger and serve immediately.

Grilled Turkey Burger Lettuce Wraps are a delicious and satisfying keto-friendly meal that keeps the carbs low while providing lean protein. The lettuce wraps offer a refreshing, crunchy texture that complements the juicy turkey burger. This dish is ideal for a light, low-fat, and low-sodium lunch that’s easy to prepare and enjoy.

Cucumber and Tuna Salad

This Cucumber and Tuna Salad is a quick and refreshing lunch option that’s perfect for a keto diet. Packed with protein from the tuna and fresh vegetables, it’s both light and filling. The dressing is simple and low-sodium, making it a great choice for those looking to reduce their sodium intake while still enjoying a flavorful meal.

Ingredients:

• 1 can (5 oz) tuna in water (drained)
• 1 cucumber (diced)
• 1/4 cup red onion (finely diced)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Freshly ground black pepper (to taste)
• Salt substitute (optional)

Instructions:

1. In a bowl, combine the drained tuna, diced cucumber, and red onion.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, black pepper, and salt substitute (if desired).
3. Pour the dressing over the tuna and cucumber mixture, tossing to combine.
4. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.
   Cucumber and Tuna Salad is a refreshing and low-fat lunch that’s both hydrating and satisfying. The tuna provides lean protein, while the cucumber adds crunch and freshness. With its light and tangy dressing, this dish is perfect for a quick and easy keto lunch that’s low in sodium and full of flavor.

Baked Cod with Garlic and Lemon

Baked Cod with Garlic and Lemon is a light, flavorful, and low-fat meal that’s also keto-friendly. The cod is baked with fresh garlic, lemon, and olive oil, creating a deliciously simple dish that’s full of protein and healthy fats. It’s easy to prepare and makes a perfect lunch for a low-sodium, low-fat diet.

Ingredients:

• 2 cod fillets
• 2 tablespoons olive oil
• 2 cloves garlic (minced)
• 1 tablespoon lemon juice
• Zest of 1 lemon
• Fresh parsley (chopped, for garnish)
• Freshly ground black pepper (to taste)
• Salt substitute (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place the cod fillets on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the fillets and sprinkle with minced garlic, lemon juice, lemon zest, black pepper, and salt substitute (if desired).
4. Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
5. Garnish with fresh parsley and serve immediately.

Baked Cod with Garlic and Lemon is a healthy, keto-friendly dish that is both light and flavorful. The combination of garlic and lemon enhances the mild flavor of the cod, while the olive oil provides a source of healthy fats. This dish is low in sodium and fat, making it an excellent choice for a clean, satisfying lunch.

Chicken and Avocado Salad

This Chicken and Avocado Salad is a light and refreshing keto-friendly lunch that’s high in protein and healthy fats. The tender chicken breast, creamy avocado, and crisp veggies are tossed together with a simple olive oil and lemon dressing. It’s low in sodium, free from refined sugars, and a perfect option for a healthy, satisfying meal.

Ingredients:

• 1 boneless, skinless chicken breast (grilled and sliced)
• 1 ripe avocado (diced)
• 2 cups mixed greens (spinach, arugula, lettuce)
• 1/4 cucumber (sliced)
• 1/4 cup cherry tomatoes (halved)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Freshly ground black pepper (to taste)
• Salt substitute (optional)

Instructions:

1. Grill the chicken breast until cooked through, about 6-7 minutes per side. Slice the chicken once it’s cooled slightly.
2. In a large bowl, combine the mixed greens, cucumber, tomatoes, and diced avocado.
3. Add the sliced chicken to the salad.
4. In a small bowl, whisk together the olive oil, lemon juice, black pepper, and salt substitute (if desired).
5. Drizzle the dressing over the salad, toss gently, and serve immediately.

Chicken and Avocado Salad is a deliciously light, yet filling meal that combines lean protein and healthy fats. The fresh veggies add crunch and vitamins, while the creamy avocado provides richness. The simple dressing enhances the flavors without adding extra sodium or fat, making it a perfect low-sodium, low-fat lunch.

Zucchini and Bell Pepper Stir Fry

This Zucchini and Bell Pepper Stir Fry is a quick and easy keto lunch that’s packed with vegetables and flavor. With minimal fat and sodium, it’s a perfect light, low-carb meal. The combination of zucchini and bell peppers gives the dish a fresh, vibrant taste, making it a satisfying and healthy option for any day of the week.

Ingredients:

• 1 zucchini (sliced into thin rounds)
• 1 red bell pepper (sliced)
• 1 yellow bell pepper (sliced)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Freshly ground black pepper (to taste)
• Salt substitute (optional)

Instructions:

1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the zucchini and bell peppers to the pan and stir-fry for 4-5 minutes, or until the vegetables are tender-crisp.
3. Sprinkle the garlic powder, onion powder, black pepper, and salt substitute (if desired) over the vegetables. Toss to coat evenly.
4. Continue cooking for an additional 2 minutes, then serve immediately.

This Zucchini and Bell Pepper Stir Fry is a light, flavorful, and nutritious keto-friendly lunch. The colorful bell peppers provide a boost of vitamins, while the zucchini adds fiber and moisture. With minimal fat and sodium, it’s a perfect choice for anyone seeking a low-carb, healthy meal that’s quick and easy to prepare.

Turkey and Cheese Roll-Ups

These Turkey and Cheese Roll-Ups are a quick, low-sodium, low-fat, keto-friendly lunch option that’s both satisfying and easy to make. They’re packed with lean protein from the turkey, healthy fats from the cheese, and require no cooking, making them a great meal prep choice.

Ingredients:

• 6 slices of turkey breast (deli-style, preferably low-sodium)
• 6 slices of cheese (such as Swiss or cheddar, or dairy-free cheese)
• 1/4 cucumber (thinly sliced)
• 1/4 avocado (sliced)
• Freshly ground black pepper (to taste)
• Salt substitute (optional)

Instructions:

1. Lay out the turkey slices on a clean surface.
2. Place one slice of cheese on each turkey slice.
3. Add a few cucumber and avocado slices on top of the cheese.
4. Roll up the turkey and cheese with the vegetables inside.
5. Secure each roll-up with a toothpick or serve immediately as is.

Turkey and Cheese Roll-Ups are an easy, no-cook, keto-friendly lunch that’s low in sodium and fat. The lean turkey and cheese provide a good source of protein and healthy fats, while the cucumber and avocado add a crunchy and creamy texture. These roll-ups are portable and make for a great, quick lunch or snack that won’t compromise your low-carb goals.

Note: More recipes are coming soon!