45 + Tasty Low Sodium and No Sugar Recipes for Meals

As we age, our dietary needs change, and it becomes more important than ever to make mindful choices about what we put on our plates.

For those 45 and older, the key to maintaining good health is often rooted in a balanced diet—one that’s low in sodium and free of added sugars.

Whether you’re managing high blood pressure, diabetes, or simply want to eat cleaner, it’s important to find recipes that are not only healthy but also delicious.

In this blog post, we’ve gathered a collection of mouthwatering, low sodium, and no sugar recipes to help you stay on track while enjoying a flavorful meal every Friday.

These recipes are designed to nourish your body and support your health goals without sacrificing taste.

From savory dishes to sweet treats, we’ve got something for every palate.

Get ready to discover a world of clean, wholesome ingredients that will leave you feeling satisfied and energized as you head into the weekend!

45 + Tasty Low Sodium and No Sugar Recipes for Meals

Eating well doesn’t have to mean compromising on flavor, and these 45+ Friday low sodium, no sugar recipes prove just that.

By focusing on whole, nutrient-dense ingredients and avoiding added sugars and excess sodium, you’re not only helping to improve your health but also setting a positive example for those around you.

Whether you’re cooking for yourself, your family, or friends, these recipes will make Friday nights something to look forward to.

Remember, a healthier lifestyle starts with small changes, and these delicious dishes are the perfect way to start your journey to better eating habits.

Avocado Chicken Salad Lettuce Wraps

A refreshing and satisfying low-carb keto lunch, these avocado chicken salad lettuce wraps are packed with healthy fats and protein while being incredibly easy to make. The creamy avocado adds richness without any added sugar or sodium, making this dish perfect for anyone following a low-sodium, no-sugar diet.

Ingredients:

• 2 grilled chicken breasts, shredded
• 1 ripe avocado, mashed
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• Salt-free seasoning to taste
• 4 large Romaine lettuce leaves
• Fresh cilantro (optional)
• Fresh ground black pepper (optional)

Instructions:

1. In a large bowl, combine the shredded chicken, mashed avocado, olive oil, lemon juice, and garlic powder.
2. Stir well to combine, ensuring the mixture is creamy and evenly coated.
3. Season with salt-free seasoning, black pepper, and fresh cilantro, if desired.
4. Lay the Romaine lettuce leaves flat and spoon the chicken salad mixture onto each leaf.
5. Fold the lettuce leaves around the filling and serve immediately.

These avocado chicken salad lettuce wraps are a wonderful way to enjoy a nutritious, low-carb, and keto-friendly lunch without worrying about sodium or sugar. The combination of creamy avocado and tender chicken provides a satisfying texture and flavor, making it a perfect choice for a quick and healthy meal.

Zucchini Noodles with Pesto and Grilled Shrimp

A vibrant, low-sodium, and no-sugar dish, this zucchini noodle salad topped with grilled shrimp is the perfect keto lunch option. With a fresh pesto sauce made from basil, garlic, and olive oil, this recipe is full of flavor and packed with nutrients without any added sugars or unnecessary salt.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 8-10 large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 1/4 cup fresh basil leaves
• 1 tablespoon pine nuts
• 1/4 cup Parmesan cheese (optional)
• 1 clove garlic
• Salt-free seasoning to taste
• Fresh ground black pepper (optional)

Instructions:

1. Preheat the grill or grill pan to medium-high heat and cook the shrimp for 2-3 minutes on each side until pink and cooked through.
2. In a food processor, blend the basil, garlic, pine nuts, olive oil, and Parmesan cheese (if using) until smooth. Season with salt-free seasoning and black pepper.
3. Heat a non-stick skillet over medium heat and lightly sauté the zucchini noodles for 2-3 minutes until tender.
4. Toss the zucchini noodles with the pesto sauce, ensuring the noodles are evenly coated.
5. Top the zucchini noodles with the grilled shrimp and serve immediately.

Zucchini noodles with pesto and grilled shrimp offer a perfect balance of flavors and textures. The zucchini noodles are a great low-carb substitute for traditional pasta, while the pesto adds a burst of freshness. With a touch of grilled shrimp, this dish becomes a high-protein, keto-friendly lunch that’s easy to make, low in sodium, and completely sugar-free.

Egg Salad in Avocado Boats

These egg salad avocado boats are a simple, filling, and nutritious keto lunch option. By using avocados as a base, you cut out bread and focus on healthy fats, while the egg salad provides a protein-packed filling. This recipe is completely sugar-free and low in sodium, making it a great choice for anyone on a keto or low-sodium diet.

Ingredients:

• 2 ripe avocados, halved and pitted
• 4 hard-boiled eggs, chopped
• 2 tablespoons mayonnaise (sugar-free, low-sodium)
• 1 teaspoon Dijon mustard (optional)
• 1 tablespoon fresh chives, chopped
• Salt-free seasoning to taste
• Fresh ground black pepper (optional)

Instructions:

1. Cut the avocados in half and remove the pit. Use a spoon to scoop out some of the flesh to create a larger cavity for the egg salad.
2. In a bowl, mix the chopped hard-boiled eggs with mayonnaise, Dijon mustard (if using), fresh chives, and salt-free seasoning. Stir until well combined.
3. Spoon the egg salad mixture into the avocado halves, filling each one generously.
4. Sprinkle black pepper on top and serve immediately.

Egg salad in avocado boats is a wonderful, satisfying keto lunch that combines healthy fats, protein, and essential nutrients. The richness of the avocado complements the creamy, flavorful egg salad, making it a perfect option for a low-sodium, no-sugar meal. This recipe is easy to prepare and ideal for anyone looking for a quick yet filling lunch on a busy day.:

Grilled Turkey and Veggie Skewers with Garlic Herb Sauce

These grilled turkey and veggie skewers offer a satisfying and savory keto lunch packed with lean protein and fresh vegetables. The garlic herb sauce adds a burst of flavor without the need for extra salt or sugar, making it an ideal option for a healthy and low-carb meal.

Ingredients:

• 2 boneless, skinless turkey breasts, cut into 1-inch cubes
• 1 red bell pepper, cut into chunks
• 1 zucchini, sliced
• 1 small red onion, cut into chunks
• 2 tablespoons olive oil
• 2 teaspoons dried oregano
• 1 teaspoon garlic powder
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh parsley, chopped
• Salt-free seasoning to taste
• Fresh ground black pepper (optional)

Instructions:

1. Preheat the grill to medium-high heat.
2. Thread the turkey cubes, bell pepper, zucchini, and red onion onto skewers, alternating between the turkey and vegetables.
3. In a small bowl, mix olive oil, oregano, garlic powder, lemon juice, parsley, salt-free seasoning, and black pepper.
4. Brush the skewers with the garlic herb sauce.
5. Grill the skewers for 10-12 minutes, turning occasionally, until the turkey is cooked through and the vegetables are tender.
6. Serve the skewers immediately with any leftover garlic herb sauce.

These grilled turkey and veggie skewers are not only a delicious, low-sodium, and no-sugar meal, but they also bring a great combination of lean protein and fresh, flavorful vegetables. The garlic herb sauce enhances the taste without adding any unhealthy ingredients, making this dish perfect for anyone on a keto or low-sodium diet. It’s a fun, easy-to-make lunch that’s both nutritious and filling.

Spinach and Mushroom Stuffed Chicken Breast

A hearty and satisfying keto lunch, this stuffed chicken breast combines spinach, mushrooms, and cheese for a delicious, no-sugar, and low-sodium meal. It’s a great way to get your protein and veggies in one dish, all while sticking to a low-carb and keto-friendly eating plan.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup fresh spinach, chopped
• 1/2 cup mushrooms, chopped
• 1/4 cup shredded mozzarella cheese
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt-free seasoning to taste
• Fresh ground black pepper (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Add the mushrooms and spinach and cook for 3-4 minutes until the spinach wilts and the mushrooms are tender.
3. Remove the skillet from heat and stir in the mozzarella cheese until it melts and combines with the spinach and mushrooms.
4. Use a sharp knife to create a pocket in each chicken breast.
5. Stuff the chicken breasts with the spinach and mushroom mixture, securing with toothpicks if necessary.
6. Season the chicken with garlic powder, salt-free seasoning, and black pepper.
7. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the filling is bubbly.
8. Serve immediately.

This spinach and mushroom stuffed chicken breast is a delicious and filling keto lunch, providing a perfect balance of protein, healthy fats, and vegetables. The stuffed filling is creamy and flavorful, while the chicken breast remains tender and juicy. This dish is simple yet elegant, making it a great option for a low-sodium, no-sugar meal that doesn’t compromise on taste.

Cauliflower Rice Stir-Fry with Tofu and Veggies

A light and nutritious stir-fry made with cauliflower rice and tofu, this dish is an excellent low-carb, keto-friendly lunch that is both satisfying and healthy. Packed with colorful vegetables and seasoned with fresh herbs, it’s an ideal choice for anyone looking for a low-sodium, no-sugar, plant-based meal.

Ingredients:

• 1 head of cauliflower, grated into rice-sized pieces (or pre-made cauliflower rice)
• 1 block firm tofu, pressed and cubed
• 1 red bell pepper, diced
• 1/2 cup broccoli florets
• 1 small carrot, julienned
• 2 tablespoons olive oil
• 1 tablespoon soy sauce (low-sodium)
• 1 teaspoon sesame oil
• 1 teaspoon garlic powder
• Fresh ground black pepper (optional)
• 1 tablespoon fresh cilantro, chopped (optional)

Instructions:

1. In a large skillet or wok, heat olive oil over medium heat. Add the tofu cubes and cook until golden and crispy on all sides, about 5-7 minutes. Remove and set aside.
2. In the same skillet, add sesame oil and sauté the diced bell pepper, broccoli, and carrots for 3-4 minutes until tender-crisp.
3. Add the cauliflower rice to the skillet and stir-fry for 5-6 minutes until it becomes slightly tender but still has a bite.
4. Stir in the soy sauce, garlic powder, and black pepper. Add the cooked tofu back into the skillet and mix well.
5. Garnish with fresh cilantro and serve immediately.

Cauliflower rice stir-fry with tofu and veggies is a great low-sodium, no-sugar keto lunch that’s full of vibrant flavors and textures. The tofu adds a satisfying protein punch, while the cauliflower rice provides a great base without the carbs of regular rice. This stir-fry is easy to customize with your favorite veggies and herbs, making it a versatile and nutritious meal for any day of the week.

Grilled Salmon with Asparagus and Lemon Garlic Butter

This grilled salmon paired with tender asparagus and a flavorful lemon garlic butter sauce makes a perfect keto lunch that’s rich in healthy fats, protein, and fiber. The combination of fresh, nutritious ingredients and the zesty, savory sauce will make this meal a standout on your menu.

Ingredients:

• 2 salmon fillets (6 oz each)
• 1 bunch fresh asparagus, trimmed
• 2 tablespoons olive oil
• 2 tablespoons butter (grass-fed if preferred)
• 1 tablespoon fresh lemon juice
• 1 clove garlic, minced
• Salt-free seasoning to taste
• Fresh ground black pepper (optional)
• Fresh parsley, chopped (optional)

Instructions:

1. Preheat the grill to medium-high heat.
2. Drizzle olive oil over the salmon fillets and season with salt-free seasoning and black pepper.
3. Toss the asparagus with olive oil and season with salt-free seasoning.
4. Grill the salmon fillets for 4-5 minutes on each side, or until cooked through and flaky.
5. While the salmon cooks, melt butter in a small saucepan over medium heat. Add minced garlic and cook for 1-2 minutes until fragrant.
6. Stir in lemon juice and cook for another 1 minute.
7. Grill the asparagus for about 5-7 minutes until tender and slightly charred.
8. Drizzle the lemon garlic butter over the grilled salmon and asparagus before serving.
9. Garnish with fresh parsley, if desired.

This grilled salmon with asparagus and lemon garlic butter is a perfect combination of healthy fats, protein, and vegetables. The lemon garlic butter adds an aromatic and zesty flavor that enhances the natural taste of the salmon and asparagus. This meal is not only rich in nutrients but also fits perfectly into a low-sodium, no-sugar keto diet, making it a satisfying and flavorful choice for lunch.

Turkey Lettuce Wraps with Avocado and Cucumber

These turkey lettuce wraps are light, refreshing, and filled with lean protein. The addition of creamy avocado and crunchy cucumber provides the perfect balance of flavors and textures, while staying within the guidelines of a low-sodium, no-sugar, keto-friendly meal.

Ingredients:

• 8 oz turkey breast, thinly sliced
• 1 avocado, sliced
• 1/2 cucumber, thinly sliced
• 4 large Romaine lettuce leaves
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• Salt-free seasoning to taste
• Fresh ground black pepper (optional)
• Fresh dill or parsley for garnish (optional)

Instructions:

1. Lay the Romaine lettuce leaves flat on a clean surface.
2. Drizzle olive oil and apple cider vinegar over the lettuce leaves.
3. Layer the turkey slices, avocado, and cucumber on each lettuce leaf.
4. Sprinkle with salt-free seasoning and black pepper.
5. Carefully roll up the lettuce wraps, folding in the sides as you go.
6. Garnish with fresh dill or parsley, if desired, and serve immediately.

These turkey lettuce wraps are a light and satisfying lunch option that’s both keto-friendly and refreshing. The lean turkey breast offers a good source of protein, while the avocado provides healthy fats and a creamy texture. The cucumber adds crunch, and the apple cider vinegar brings a subtle tang that ties the flavors together. This meal is quick to prepare, making it a great option for a healthy, low-sodium, no-sugar lunch.

Beef and Broccoli Stir-Fry

This beef and broccoli stir-fry is a classic, low-carb, and keto-friendly dish that’s quick to make and packed with flavor. The beef is rich in protein, while the broccoli provides fiber and essential vitamins, making this a balanced meal without the need for added sugar or excess sodium.

Ingredients:

• 8 oz lean beef (sirloin or flank steak), thinly sliced
• 2 cups broccoli florets
• 2 tablespoons olive oil
• 2 tablespoons tamari (low-sodium soy sauce)
• 1 teaspoon sesame oil
• 1 clove garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon rice vinegar (optional)
• Fresh ground black pepper (optional)

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add the beef slices and stir-fry for 3-4 minutes until browned and cooked through. Remove the beef from the skillet and set aside.
3. In the same skillet, add sesame oil, garlic, and grated ginger. Sauté for 1-2 minutes until fragrant.
4. Add the broccoli florets to the skillet and stir-fry for 5-6 minutes, until they are tender but still crisp.
5. Add the cooked beef back into the skillet, along with tamari and rice vinegar (if using). Stir to combine and cook for an additional 2-3 minutes.
6. Season with fresh ground black pepper if desired.
7. Serve immediately.

Beef and broccoli stir-fry is a quick and nutritious keto meal that delivers a satisfying mix of protein, healthy fats, and fiber. The beef is flavorful and tender, while the broccoli provides a fresh, crunchy texture. The tamari and sesame oil offer a savory, umami taste, and the ginger and garlic create depth in the sauce. This dish is an easy-to-make, low-sodium, no-sugar option that works perfectly for a keto lunch.

Eggplant and Mozzarella Stacks

These eggplant and mozzarella stacks are a delicious, low-carb, keto-friendly option that combines tender roasted eggplant with melty mozzarella cheese and fresh basil. This simple yet flavorful dish is completely sugar-free, low-sodium, and makes for a great vegetarian lunch or side dish.

Ingredients:

• 1 large eggplant, sliced into 1/2-inch rounds
• 8 oz fresh mozzarella, sliced
• 1/4 cup olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• Salt-free seasoning to taste
• Fresh basil leaves for garnish
• Fresh ground black pepper (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Arrange the eggplant slices on a baking sheet and drizzle with olive oil. Sprinkle with garlic powder, oregano, salt-free seasoning, and black pepper.
3. Roast the eggplant slices for 20-25 minutes, flipping halfway through, until tender and golden brown.
4. Remove the eggplant from the oven and top each slice with a slice of mozzarella.
5. Return to the oven for an additional 5-7 minutes, or until the cheese is melted and bubbly.
6. Garnish with fresh basil leaves and serve immediately.

Eggplant and mozzarella stacks are an ideal low-sodium, no-sugar, and keto-friendly lunch option. The roasted eggplant provides a savory base that pairs perfectly with the creamy mozzarella, while the fresh basil adds a fragrant, herbaceous touch. This dish is easy to prepare, light yet filling, and full of healthy fats and fiber, making it a satisfying meal on its own or paired with a side salad.

Cauliflower and Bacon Salad

This cauliflower and bacon salad is a refreshing and flavorful keto lunch, combining roasted cauliflower with crispy bacon and a creamy dressing. It’s low in sodium and free of added sugars, providing a hearty and satisfying meal that’s perfect for anyone on a keto diet.

Ingredients:

• 1 medium cauliflower, cut into florets
• 4 slices of bacon, cooked and crumbled
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1/4 cup mayonnaise (sugar-free, low-sodium)
• 1 teaspoon Dijon mustard (optional)
• Fresh parsley, chopped (optional)
• Fresh ground black pepper (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the cauliflower florets with olive oil and salt-free seasoning, then spread them out in a single layer on a baking sheet.
3. Roast the cauliflower for 20-25 minutes, flipping halfway through, until golden and tender.
4. While the cauliflower roasts, cook the bacon until crispy. Remove from the pan, drain on paper towels, and crumble.
5. In a small bowl, mix the mayonnaise, apple cider vinegar, Dijon mustard (if using), and black pepper to make the dressing.
6. Once the cauliflower is done, let it cool slightly, then toss it with the crumbled bacon and the dressing.
7. Garnish with fresh parsley and serve immediately.

This cauliflower and bacon salad is a keto-friendly, low-sodium, no-sugar lunch that’s both hearty and satisfying. The roasted cauliflower adds a nutty flavor that pairs wonderfully with the crispy bacon, while the creamy dressing ties everything together. This salad is a great way to get in your veggies while enjoying rich flavors that make you feel full and energized.

Shrimp and Avocado Cucumber Salad

This shrimp and avocado cucumber salad is a light, refreshing, and keto-friendly meal that’s both low in sodium and free of added sugars. The combination of fresh shrimp, creamy avocado, and crunchy cucumber creates a delightful texture contrast, making it a perfect dish for a quick, healthy lunch.

Ingredients:

• 8 oz cooked shrimp, peeled and deveined
• 1 cucumber, diced
• 1 avocado, diced
• 1 tablespoon olive oil
• 1 tablespoon fresh lime juice
• 1 tablespoon fresh cilantro, chopped
• Salt-free seasoning to taste
• Fresh ground black pepper (optional)

Instructions:

1. In a large bowl, combine the cooked shrimp, diced cucumber, and diced avocado.
2. Drizzle with olive oil and fresh lime juice, then toss gently to combine.
3. Season with salt-free seasoning and black pepper to taste.
4. Garnish with chopped cilantro and serve immediately.

This shrimp and avocado cucumber salad is a quick, low-sodium, no-sugar keto lunch option that’s both flavorful and satisfying. The shrimp provide a lean source of protein, while the creamy avocado adds healthy fats, and the cucumber brings a refreshing crunch. With a simple dressing of lime juice and olive oil, this dish is a light yet filling meal that’s perfect for a healthy lunch.

Zucchini Noodles with Pesto and Grilled Chicken

This dish features zucchini noodles, also known as “zoodles,” paired with a creamy basil pesto and tender grilled chicken. It’s a vibrant, low-carb, keto-friendly lunch that’s both flavorful and satisfying, without the added sodium or sugar.

Ingredients:

• 2 medium zucchini, spiralized into noodles
• 2 grilled chicken breasts, sliced
• 1/4 cup homemade or store-bought sugar-free, low-sodium pesto
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 tablespoon grated Parmesan cheese (optional)
• Fresh basil leaves for garnish
• Salt-free seasoning to taste
• Fresh ground black pepper (optional)

Instructions:

1. Heat olive oil in a skillet over medium heat. Add minced garlic and sauté for 1 minute.
2. Toss the zucchini noodles in the skillet and cook for 2-3 minutes until slightly softened.
3. Remove from heat and stir in the pesto until evenly coated.
4. Plate the zucchini noodles and top with sliced grilled chicken.
5. Sprinkle with Parmesan cheese (if using) and garnish with fresh basil.
6. Serve immediately.

Zucchini noodles with pesto and grilled chicken is a fresh, low-sodium, no-sugar keto meal that’s packed with flavor and nutrients. The zoodles are a fantastic low-carb substitute for traditional pasta, while the pesto adds a rich, herby taste. This dish is light yet filling, making it perfect for a quick and healthy lunch.

Avocado Tuna Salad Boats

These avocado tuna salad boats are a simple and delicious keto-friendly lunch that’s packed with healthy fats and protein. Served in avocado halves, this dish is naturally low in sodium and free of sugar, making it a wholesome and satisfying option for your midday meal.

Ingredients:

• 1 can tuna in water, drained
• 2 ripe avocados, halved and pitted
• 1/4 cup mayonnaise (sugar-free, low-sodium)
• 1 tablespoon fresh lemon juice
• 1 stalk celery, finely chopped
• 1 tablespoon fresh dill, chopped
• Salt-free seasoning to taste
• Fresh ground black pepper (optional)

Instructions:

1. In a bowl, mix the drained tuna, mayonnaise, lemon juice, chopped celery, dill, salt-free seasoning, and black pepper.
2. Scoop a small portion of avocado flesh out of each half to create a slightly larger cavity.
3. Mix the scooped avocado into the tuna salad for added creaminess.
4. Fill each avocado half with the tuna salad mixture.
5. Serve immediately, garnished with additional dill if desired.

Avocado tuna salad boats are an easy-to-make, nutrient-dense keto lunch option. The creamy avocado pairs beautifully with the flavorful tuna salad, while the lemon and dill add a refreshing twist. This dish is not only delicious but also perfectly balanced for a low-sodium, no-sugar, keto-friendly lifestyle.

Turkey Zucchini Meatballs

These turkey zucchini meatballs are tender, flavorful, and perfect for a low-sodium, no-sugar keto lunch. They’re baked instead of fried, making them a healthier option, and can be served with a side of cauliflower rice or on their own.

Ingredients:

• 1 lb ground turkey
• 1 small zucchini, grated and squeezed to remove excess moisture
• 1 egg
• 1/4 cup almond flour
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried Italian seasoning
• 1 tablespoon fresh parsley, chopped
• Salt-free seasoning to taste
• Fresh ground black pepper (optional)

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large bowl, combine the ground turkey, grated zucchini, egg, almond flour, garlic powder, onion powder, Italian seasoning, parsley, salt-free seasoning, and black pepper. Mix until well combined.
3. Form the mixture into 1-inch meatballs and place them on the prepared baking sheet.
4. Bake for 18-20 minutes, or until the meatballs are cooked through and golden brown.
5. Serve immediately with a side of cauliflower rice or a keto-friendly dipping sauce.

These turkey zucchini meatballs are a flavorful and protein-packed lunch option that’s both keto-friendly and easy to prepare. The addition of zucchini keeps the meatballs moist and tender, while the almond flour binds them together without adding carbs. This dish is versatile, delicious, and a fantastic choice for a low-sodium, no-sugar lunch.

Note: More recipes are coming soon!