35+ Tasty Friday Low Sodium Low Protein Recipes Full of Flavor

Are you looking to revamp your Fridays with healthy, delicious meals that are low in sodium and protein?

Whether you’re following a specific dietary plan or simply seeking a lighter, healthier option to start your weekend, this collection of over 35 recipes will cater to your needs.

From fresh salads to flavorful vegetable dishes, we’ve curated a variety of meals that are both satisfying and nourishing.

These low-sodium, low-protein recipes not only support heart health but also make meal planning a breeze.

So, grab your apron and get ready to create tasty dishes that your taste buds will love!

35+ Tasty Friday Low Sodium Low Protein Recipes Full of Flavor

No matter your dietary restrictions or lifestyle choices, these 35+ low sodium, low protein recipes offer an exciting way to enjoy flavorful meals without compromising on taste or health.

With simple ingredients and easy-to-follow instructions, you’ll be able to whip up delicious dishes that are as good for your body as they are for your palate.

So, why not start this Friday with a fresh, healthy meal that’s perfect for your health-conscious lifestyle?

Enjoy experimenting with these recipes and make every Friday a reason to celebrate balanced eating.

Zucchini Noodles with Avocado Pesto

This zucchini noodle dish is a great low-sodium, low-protein option for a light Friday lunch. The creamy avocado pesto adds a rich, flavorful twist while keeping the meal low-carb and keto-friendly. It’s packed with healthy fats and fiber, offering a satisfying dish without overloading on protein or sodium.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1 ripe avocado
• 1/4 cup fresh basil leaves
• 1 tablespoon lemon juice
• 2 tablespoons olive oil
• 1 clove garlic (optional)
• Salt and pepper to taste (optional)

Instructions:

1. In a food processor, combine the avocado, basil, lemon juice, olive oil, and garlic. Blend until smooth, adding a little water if the sauce is too thick.
2. Toss the zucchini noodles with the avocado pesto, ensuring they are evenly coated.
3. Serve immediately, garnished with extra basil or a squeeze of lemon for added freshness.

This Zucchini Noodles with Avocado Pesto dish is perfect for those looking for a light yet filling keto lunch. It provides a delicious balance of healthy fats and fiber, without adding excessive sodium or protein to your diet. The creamy texture and fresh flavors will keep you satisfied and energized throughout the afternoon.

Cauliflower Rice Stir-Fry

Cauliflower rice stir-fry is a fantastic, low-carb alternative to traditional rice dishes, and it’s packed with colorful veggies. This stir-fry keeps sodium and protein content low while still providing a hearty, satisfying meal. The combination of vegetables and the subtle flavors of garlic and ginger creates a tasty, low-sodium, keto-friendly lunch.

Ingredients:

• 2 cups cauliflower rice
• 1 tablespoon olive oil
• 1/2 cup chopped bell peppers (mixed colors)
• 1/2 cup chopped zucchini
• 1/4 cup chopped carrots
• 1 tablespoon ginger, finely grated
• 1 clove garlic, minced
• 1 tablespoon apple cider vinegar (optional)
• 1 teaspoon sesame oil
• Salt and pepper to taste (optional)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the ginger and garlic and sauté for 1-2 minutes.
2. Add the bell peppers, zucchini, and carrots. Cook for another 5-7 minutes until the vegetables are tender but still slightly crisp.
3. Stir in the cauliflower rice, apple cider vinegar (optional), and sesame oil. Cook for 5 more minutes, stirring occasionally, until the cauliflower rice is tender and everything is well mixed.
4. Season with a little salt and pepper, if desired, and serve hot.

This Cauliflower Rice Stir-Fry is a great way to enjoy a nutrient-dense, low-protein, and low-sodium lunch. The cauliflower rice absorbs the flavors of the vegetables and seasonings, making it a delicious and filling dish that doesn’t compromise on taste. It’s a versatile meal, and you can add your favorite low-sodium veggies or toppings to customize it to your liking.

Avocado and Cucumber Salad with Lemon Dressing

his light yet satisfying salad features refreshing cucumbers and creamy avocado, tossed together with a zesty lemon dressing. It’s the ideal low-sodium, low-protein, keto-friendly lunch that provides a boost of healthy fats and hydration while keeping your carb intake low.

Ingredients:

• 1 ripe avocado, diced
• 1 large cucumber, sliced
• 1 tablespoon fresh lemon juice
• 1 tablespoon olive oil
• 1 teaspoon fresh dill (optional)
• Salt and pepper to taste (optional)

Instructions:

1. In a large bowl, combine the diced avocado and sliced cucumber.
2. In a small bowl, whisk together the lemon juice, olive oil, and dill (if using).
3. Pour the lemon dressing over the avocado and cucumber mixture, tossing gently to coat.
4. Season with salt and pepper to taste, and serve immediately.

This Avocado and Cucumber Salad with Lemon Dressing is the perfect light and refreshing meal for a low-sodium, low-protein lunch. The creamy avocado pairs beautifully with the crisp cucumber, and the lemon dressing adds a vibrant, tangy flavor. It’s a quick and easy dish to prepare, making it an ideal choice for a healthy and satisfying Friday lunch.

Each of these recipes is tailored to keep your lunch low in sodium and protein while adhering to a keto lifestyle, allowing you to enjoy flavorful meals that support your health goals.

Roasted Brussels Sprouts and Cauliflower Salad

This roasted Brussels sprouts and cauliflower salad is a delicious and nutrient-packed dish perfect for a low-sodium, low-protein, and keto-friendly lunch. Roasting the vegetables brings out their natural sweetness, and the light dressing enhances the flavors without overpowering them. This salad is filling, refreshing, and provides a great source of fiber and healthy fats.

Ingredients:

• 1 cup Brussels sprouts, trimmed and halved
• 1 cup cauliflower florets
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon fresh thyme leaves (optional)
• Salt and pepper to taste (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Place the Brussels sprouts and cauliflower on a baking sheet and drizzle with olive oil.
2. Toss the vegetables to coat evenly and roast for 20-25 minutes, or until golden and tender, stirring halfway through.
3. In a small bowl, whisk together the apple cider vinegar, Dijon mustard, thyme, and a pinch of salt and pepper.
4. Once the roasted vegetables have cooled slightly, toss them in the dressing and serve immediately.

This Roasted Brussels Sprouts and Cauliflower Salad is a simple yet flavorful low-sodium, low-protein dish that’s perfect for those following a keto diet. The roasted vegetables are packed with fiber, and the tangy dressing adds an extra burst of flavor without any excess sodium. It’s a wholesome and satisfying meal that’s easy to prepare and perfect for a light lunch.

Cucumber, Tomato, and Avocado Salad

This vibrant and refreshing cucumber, tomato, and avocado salad makes for a perfect low-sodium, low-protein, and keto-friendly lunch. The combination of creamy avocado, crisp cucumber, and juicy tomatoes creates a delightful texture and flavor balance. The simple olive oil dressing ties everything together, making it a quick, healthy, and filling meal.

Ingredients:

• 1 large cucumber, sliced
• 1 cup cherry tomatoes, halved
• 1 ripe avocado, diced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon fresh parsley (optional)
• Salt and pepper to taste (optional)

Instructions:

1. In a large bowl, combine the cucumber, cherry tomatoes, and avocado.
2. Drizzle the olive oil and lemon juice over the salad, then toss gently to combine.
3. Sprinkle with parsley, salt, and pepper to taste, and serve immediately.

The Cucumber, Tomato, and Avocado Salad is a light yet satisfying meal that combines fresh vegetables with healthy fats, making it ideal for a low-sodium, low-protein, and keto-friendly lunch. The creamy avocado pairs wonderfully with the crisp cucumber and juicy tomatoes, and the olive oil dressing adds a simple, flavorful finish. This salad is not only quick to prepare but also versatile and can be easily customized with other fresh herbs or vegetables.

Spinach and Mushroom Stir-Fry with Garlic and Lemon

This spinach and mushroom stir-fry is a delicious, low-sodium, low-protein keto lunch option that is full of flavor and nutrients. The sautéed spinach and mushrooms are enhanced with garlic and a splash of lemon juice, offering a satisfying and simple dish. This meal is light but packed with fiber and antioxidants, making it a great choice for those seeking a healthy, quick lunch.

Ingredients:

• 2 cups fresh spinach
• 1 cup mushrooms, sliced
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• Salt and pepper to taste (optional)

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
2. Add the sliced mushrooms and cook for 5-7 minutes, stirring occasionally, until they are tender and browned.
3. Add the spinach to the skillet and cook for 2-3 minutes until wilted.
4. Drizzle the lemon juice over the vegetables and season with salt and pepper, if desired. Serve immediately.

This Spinach and Mushroom Stir-Fry with Garlic and Lemon is a quick and healthy meal that’s perfect for a light keto lunch. It’s full of flavor, with the earthy mushrooms and fresh spinach complemented by the zesty lemon and aromatic garlic. This dish is not only low in sodium and protein but also packed with essential nutrients, making it a great option for anyone following a low-carb or keto diet.

These recipes continue to offer a variety of textures and flavors while maintaining the focus on low-sodium, low-protein, and keto-friendly ingredients. They are perfect for a satisfying and health-conscious Friday lunch.

Roasted Asparagus with Lemon and Almonds

This roasted asparagus dish is light yet flavorful, offering a perfect balance of healthy fats and fiber. The asparagus is roasted until tender and slightly crispy, and then tossed with toasted almonds and a zesty lemon dressing. This meal is low in sodium, low in protein, and a great choice for a keto lunch that is both satisfying and refreshing.

Ingredients:

• 1 bunch asparagus, trimmed
• 1 tablespoon olive oil
• 1/4 cup sliced almonds, toasted
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• Salt and pepper to taste (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Arrange the asparagus on a baking sheet and drizzle with olive oil. Toss to coat evenly.
2. Roast the asparagus for 12-15 minutes, or until tender and lightly browned.
3. While the asparagus is roasting, toast the almonds in a dry skillet over medium heat until golden and fragrant, about 3-4 minutes.
4. Once the asparagus is done, remove it from the oven and toss with the toasted almonds, lemon juice, and lemon zest.
5. Season with salt and pepper to taste, if desired, and serve immediately.

Roasted Asparagus with Lemon and Almonds is a simple yet flavorful dish that offers a satisfying crunch from the almonds and a bright, zesty flavor from the lemon. It’s a perfect keto lunch that is light on protein and sodium but still full of deliciousness and nutrients. This dish is quick to prepare and makes a refreshing, satisfying meal that pairs well with other keto-friendly sides.

Broccoli and Avocado Salad with Olive Oil Dressing

This broccoli and avocado salad is a light and nutritious meal, packed with healthy fats from avocado and fiber from broccoli. The olive oil dressing adds a touch of richness while keeping the salad light and fresh. It’s a great low-sodium, low-protein option for a keto-friendly lunch that will keep you feeling full without the excess carbs or protein.

Ingredients:

• 2 cups broccoli florets, steamed or blanched
• 1 ripe avocado, diced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard (optional)
• Salt and pepper to taste (optional)

Instructions:

1. Steam or blanch the broccoli florets until tender but still crisp, about 3-5 minutes. Drain and let cool.
2. In a large bowl, combine the cooled broccoli and diced avocado.
3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard (if using), salt, and pepper.
4. Pour the dressing over the broccoli and avocado mixture, and toss gently to combine.
5. Serve immediately or refrigerate for a few hours for a chilled salad.

The Broccoli and Avocado Salad with Olive Oil Dressing is a refreshing and filling keto-friendly lunch. It’s packed with fiber and healthy fats, while keeping protein and sodium levels low. The creamy avocado pairs beautifully with the crisp, steamed broccoli, and the lemon dressing enhances the natural flavors without overpowering them. This salad is an ideal choice for a light yet satisfying meal.

Cabbage Stir-Fry with Garlic and Ginger

This cabbage stir-fry is a simple, flavorful, and nutrient-dense dish that makes a great low-sodium, low-protein, keto-friendly lunch. The cabbage is sautéed with garlic and ginger, creating a savory dish full of fresh, aromatic flavors. It’s a quick and easy meal that’s light yet filling, offering plenty of fiber without excess sodium or protein.

Ingredients:

• 2 cups shredded cabbage
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon apple cider vinegar (optional)
• Salt and pepper to taste (optional)

Instructions:

1. Heat the olive oil in a large skillet or wok over medium heat. Add the garlic and ginger and sauté for 1-2 minutes until fragrant.
2. Add the shredded cabbage to the skillet and stir-fry for 5-7 minutes until the cabbage is tender but still slightly crisp.
3. Drizzle with apple cider vinegar (optional) and season with salt and pepper, if desired.
4. Serve immediately, garnished with extra ginger or a squeeze of lemon juice for added freshness.

Cabbage Stir-Fry with Garlic and Ginger is a low-sodium, low-protein dish that is both flavorful and nutritious. The cabbage is cooked to perfection with the aromatic garlic and ginger, creating a satisfying meal that’s perfect for a keto lunch. This dish is light on calories but full of fiber and beneficial compounds, making it a perfect addition to your low-carb meals.

These additional recipes continue to offer delicious and healthy options for a keto-friendly, low-sodium, and low-protein lunch. They are quick to prepare and full of vibrant, fresh flavors to keep your meals interesting and satisfying.

Kale and Walnut Salad with Lemon Vinaigrette

This hearty kale and walnut salad is a nutritious and filling meal that’s perfect for a low-sodium, low-protein, and keto-friendly lunch. The crunchy walnuts pair beautifully with the robust flavor of the kale, while the lemon vinaigrette brings a zesty and refreshing contrast. Packed with healthy fats, fiber, and antioxidants, this salad is a great way to fuel your body while keeping the carbs low.

Ingredients:

• 2 cups kale, chopped and stems removed
• 1/4 cup walnuts, toasted
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard (optional)
• Salt and pepper to taste (optional)

Instructions:

1. In a dry skillet, toast the walnuts over medium heat for about 3-4 minutes until they become fragrant and lightly browned. Set aside.
2. In a large bowl, massage the chopped kale with a little olive oil for 1-2 minutes to soften the leaves.
3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard (if using), salt, and pepper to create the dressing.
4. Pour the dressing over the kale and toss well to combine. Add the toasted walnuts and mix gently.
5. Serve immediately or refrigerate for a few hours for a chilled salad.

his Kale and Walnut Salad with Lemon Vinaigrette is a refreshing and satisfying lunch option. The hearty kale provides a great source of fiber, while the walnuts add a satisfying crunch and healthy fats. The zesty lemon vinaigrette ties everything together, creating a well-balanced meal that’s perfect for anyone following a keto diet. It’s easy to prepare and great for meal prep as well!

Cabbage and Celery Salad with Mustard Dressing

This Cabbage and Celery Salad with Mustard Dressing is a refreshing, crunchy, and light meal that’s perfect for a low-sodium, low-protein, keto-friendly lunch. The crunchiness of cabbage and celery is complemented by the tangy mustard dressing, making it a satisfying dish without adding excess protein or sodium. It’s full of fiber and can be customized with different seasonings for extra flavor.

Ingredients:

• 2 cups cabbage, shredded
• 1/2 cup celery, sliced
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste (optional)

Instructions:

1. In a large bowl, combine the shredded cabbage and sliced celery.
2. In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, salt, and pepper to create the dressing.
3. Pour the dressing over the cabbage and celery mixture, tossing well to coat everything evenly.
4. Serve immediately or refrigerate for a few hours to allow the flavors to meld.

This Cabbage and Celery Salad with Mustard Dressing is a crisp, tangy, and refreshing option for a light, low-sodium, low-protein lunch. The cabbage and celery provide a satisfying crunch, while the mustard dressing adds a zesty kick. It’s an easy, low-carb salad that offers plenty of fiber and nutrients without overwhelming your diet with extra sodium or protein.

Zucchini and Bell Pepper Stir-Fry

This zucchini and bell pepper stir-fry is a quick and flavorful meal that’s light on protein and sodium, making it an ideal option for a keto-friendly lunch. The vibrant bell peppers and tender zucchini are sautéed with garlic and a splash of apple cider vinegar, giving the dish a refreshing taste while maintaining its low-carb and low-protein profile. It’s the perfect simple meal when you’re looking for something healthy and satisfying.

Ingredients:

• 1 zucchini, sliced
• 1 bell pepper (any color), sliced
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 tablespoon apple cider vinegar (optional)
• Salt and pepper to taste (optional)

Instructions:

1. Heat olive oil in a skillet over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
2. Add the sliced zucchini and bell pepper to the skillet, stirring frequently to prevent burning.
3. Cook for 5-7 minutes until the vegetables are tender but still slightly crisp.
4. Stir in the apple cider vinegar (optional) and season with salt and pepper, if desired.
5. Serve immediately.

*The Zucchini and Bell Pepper Stir-Fry is a light, flavorful, and nutritious meal perfect for a keto lunch. The zucchini provides a great low-carb base, while the bell peppers add a touch of sweetness and color to the dish. The garlic and optional apple cider vinegar provide a delicious depth of flavor. This quick stir-fry is an excellent choice for a satisfying, low-sodium, low-protein meal that’s easy to prepare and full of vibrant, fresh flavors.

Avocado and Spinach Smoothie Bowl

This creamy and refreshing avocado and spinach smoothie bowl is a great choice for a low-sodium, low-protein keto-friendly lunch. Packed with healthy fats from avocado, fiber from spinach, and a boost of antioxidants, this smoothie bowl is both nourishing and satisfying. It’s a great way to enjoy greens in a sweet and refreshing way without any added sodium or excessive protein.

Ingredients:

• 1 ripe avocado, peeled and pitted
• 1 cup fresh spinach
• 1/4 cup unsweetened almond milk
• 1/2 cup frozen berries (like blueberries or strawberries)
• 1 tablespoon chia seeds (optional)
• 1 tablespoon unsweetened coconut flakes (optional)
• 1 teaspoon lemon juice

Instructions:

1. In a blender, combine the avocado, spinach, almond milk, frozen berries, and lemon juice. Blend until smooth.
2. Pour the smoothie into a bowl and top with chia seeds, coconut flakes, or any other low-sodium toppings of your choice.
3. Serve immediately with a spoon.

The Avocado and Spinach Smoothie Bowl is a perfect light and nutritious lunch option for anyone following a low-sodium, low-protein keto diet. The avocado adds a creamy texture, while the spinach gives you a good serving of greens. The frozen berries provide natural sweetness, making this a delicious and refreshing choice. It’s a great meal that provides healthy fats, fiber, and antioxidants, helping you stay full and satisfied.

Roasted Eggplant with Garlic and Tahini Dressing

This roasted eggplant dish with garlic and tahini dressing is a flavorful and filling meal that’s perfect for a keto lunch. The roasted eggplant brings out its natural sweetness, while the tahini dressing adds richness without any excess sodium or protein. It’s an easy-to-make, low-sodium dish that offers a nice variety of flavors and textures, ideal for a light, satisfying lunch.

Ingredients:

• 1 large eggplant, cut into rounds or wedges
• 2 tablespoons olive oil
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste (optional)
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Arrange the eggplant slices on a baking sheet and drizzle with olive oil.
2. Roast the eggplant for 20-25 minutes, or until golden brown and tender.
3. While the eggplant is roasting, make the tahini dressing by whisking together tahini, lemon juice, garlic, salt, and pepper in a small bowl. Add water if needed to thin it out to your desired consistency.
4. Once the eggplant is done roasting, drizzle the tahini dressing over the eggplant and garnish with fresh parsley.
5. Serve immediately.

Roasted Eggplant with Garlic and Tahini Dressing is a simple yet flavorful dish that’s perfect for anyone looking for a low-sodium, low-protein, and keto-friendly lunch. The roasted eggplant is tender and savory, and the creamy tahini dressing complements the flavors perfectly. It’s a versatile dish that can be served as a main or side, and the added parsley brings a touch of freshness. This dish is quick, easy, and full of delicious, wholesome ingredients.

Cucumber and Avocado Soup

This chilled cucumber and avocado soup is a refreshing and creamy meal perfect for a low-sodium, low-protein keto lunch. The combination of cool cucumber and creamy avocado creates a velvety texture, while the light seasoning keeps it fresh and flavorful. It’s a light and hydrating option, especially ideal for warm weather or when you want a light, nutrient-packed meal.

Ingredients:

• 1 large cucumber, peeled and chopped
• 1 ripe avocado, peeled and pitted
• 1/2 cup unsweetened almond milk
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 small garlic clove, minced
• Salt and pepper to taste (optional)
• Fresh dill or parsley for garnish (optional)

Instructions:

1. In a blender, combine the cucumber, avocado, almond milk, lemon juice, olive oil, and garlic. Blend until smooth.
2. Taste and adjust seasoning with salt and pepper if desired.
3. Chill the soup in the fridge for at least 30 minutes before serving.
4. Serve cold, garnished with fresh dill or parsley.

Cucumber and Avocado Soup is a cool and creamy keto-friendly lunch that is light on protein and sodium. The smooth texture of the avocado pairs beautifully with the refreshing cucumber, creating a satisfying yet low-calorie meal. The soup is hydrating and perfect for a warm day or when you want something light and easy to prepare. This recipe is a great way to enjoy healthy fats and fiber while keeping your lunch light and refreshing.

These additional recipes continue to offer delicious, satisfying, and easy-to-make options for a low-sodium, low-protein, and keto-friendly lunch. Each recipe provides a variety of flavors and textures, ensuring that you can enjoy healthy, flavorful meals without compromising your dietary goals.

Note: More recipes are coming soon!