50+ Flavorful Friday Low-Sodium Noodle Recipes for a Healthy Night Feast

If you’re looking for a flavorful way to shake up your Friday night dinners while keeping things healthy, this list of 50+ low-sodium noodle recipes is here to inspire.

Packed with creative ideas, these dishes cater to those seeking delicious meals that are heart-friendly and easy to prepare.

From zesty Asian-inspired bowls to comforting Italian pasta dishes, you’ll discover that reducing sodium doesn’t mean sacrificing taste.

Whether you’re cooking for yourself, your family, or entertaining guests, these recipes will add a new twist to your table—without compromising your health goals.

50+ Flavorful Friday Low-Sodium Noodle Recipes for a Healthy Night Feast

Delicious meals don’t have to be heavy on the salt to be satisfying.

With these 50+ low-sodium noodle recipes, you have a treasure trove of options to explore, ranging from light lunches to hearty dinners. By using fresh ingredients, herbs, and bold flavors, these recipes prove that eating healthy can also mean eating well.

So why not make every Friday a celebration of health and flavor? Dive into these recipes and transform your kitchen into a hub of wholesome and tasty dishes.

Your taste buds—and your heart—will thank you!

Zucchini Noodle Shrimp Stir-Fry

This dish is a quick and vibrant option for your Friday lunch. By replacing traditional noodles with zucchini noodles, you cut back on carbs while still enjoying the texture and satisfaction of a classic stir-fry. The shrimp adds lean protein, while the seasoning ensures flavor without overloading on sodium. Perfect for those following a keto or low-carb lifestyle!

Ingredients:

• 2 medium zucchini, spiralized
• 8 oz shrimp, peeled and deveined
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 red bell pepper, julienned
• 1 cup broccoli florets
• 2 tbsp coconut aminos
• 1 tsp sesame oil
• 1/2 tsp ground ginger
• 1/4 tsp red pepper flakes (optional)
• Chopped scallions and sesame seeds for garnish

Instructions:

1. Heat 1 tbsp olive oil in a large skillet over medium heat. Add shrimp and cook until pink, about 2-3 minutes per side. Remove and set aside.
2. In the same skillet, add the remaining olive oil. Sauté garlic, bell pepper, and broccoli for 3-4 minutes.
3. Add the zucchini noodles and cook for 2 minutes until slightly softened.
4. Stir in the shrimp, coconut aminos, sesame oil, ginger, and red pepper flakes. Toss until well combined and heated through.
5. Garnish with scallions and sesame seeds. Serve immediately.

This low-carb, keto-friendly dish is packed with nutrients and flavors. It’s a versatile and satisfying meal that can be whipped up in under 20 minutes, perfect for a busy Friday afternoon.

Spaghetti Squash Pad Thai

This Spaghetti Squash Pad Thai is a creative take on the beloved Thai dish. Using spaghetti squash as the base keeps the recipe low-carb and keto-compliant. With its bold, tangy, and savory flavors, this dish is both healthy and indulgent. Ideal for a guilt-free Friday lunch!

Ingredients:

• 1 medium spaghetti squash, cooked and shredded
• 2 eggs, lightly beaten
• 1 cup shredded chicken or tofu
• 1/4 cup chopped peanuts (unsalted)
• 2 tbsp olive oil
• 1/4 cup coconut aminos
• 1 tbsp rice vinegar
• 1 tbsp peanut butter (optional, no added salt)
• 1 tsp garlic powder
• 1/2 tsp chili flakes
• 1 cup bean sprouts
• 2 tbsp fresh lime juice
• Fresh cilantro and lime wedges for garnish

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the eggs and scramble until just set. Remove and set aside.
2. Add the shredded chicken or tofu to the skillet and sauté for 2 minutes.
3. In a small bowl, whisk together coconut aminos, rice vinegar, peanut butter, garlic powder, and chili flakes.
4. Add the cooked spaghetti squash, scrambled eggs, and sauce to the skillet. Toss to combine.
5. Stir in the bean sprouts and cook for 2 minutes.
6. Serve hot, garnished with cilantro, chopped peanuts, and lime wedges.

This Spaghetti Squash Pad Thai is a testament to how flavorful and satisfying low-carb meals can be. With its fresh ingredients and rich sauce, it’s a meal that you’ll want to make again and again.

Shirataki Noodle Chicken Alfredo

Shirataki noodles are a fantastic low-carb, low-calorie option for keto meals. Paired with a creamy, low-sodium Alfredo sauce and tender chicken, this dish makes for a comforting yet health-conscious Friday lunch. It’s a wonderful way to enjoy a rich and indulgent meal without compromising your dietary goals.

Ingredients:

• 1 package (7 oz) shirataki noodles, rinsed and drained
• 1 cup cooked chicken breast, sliced
• 1 tbsp butter or ghee
• 1/2 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• Fresh parsley for garnish

Instructions:

1. Heat butter in a skillet over medium heat. Add the heavy cream and simmer for 2-3 minutes.
2. Stir in Parmesan cheese, garlic powder, and onion powder until the sauce thickens. Adjust the seasoning to taste.
3. Add the shirataki noodles and chicken to the skillet. Toss to coat evenly and cook for 3-4 minutes until heated through.
4. Garnish with fresh parsley and serve hot.

Shirataki Noodle Chicken Alfredo is a creamy, indulgent meal that’s surprisingly light and keto-friendly. It’s perfect for satisfying your pasta cravings while staying on track with your low-carb lifestyle. Enjoy this dish as a delicious end to the workweek!

Cauliflower Noodle Pho

This Cauliflower Noodle Pho is a delightful twist on the traditional Vietnamese soup. With a broth full of fragrant spices and low-carb cauliflower noodles, it delivers all the warmth and depth of classic pho without the carbs or excessive sodium. This light yet satisfying dish is perfect for a flavorful Friday lunch.

Ingredients:

• 1 head cauliflower, spiralized into noodles
• 6 cups low-sodium chicken or vegetable broth
• 1 cinnamon stick
• 2 star anise pods
• 4 cloves garlic, smashed
• 1-inch piece of ginger, sliced
• 1 tbsp fish sauce (optional, low sodium)
• 1 cup cooked chicken or tofu, sliced
• 1 cup bean sprouts
• Fresh herbs (cilantro, Thai basil, mint)
• 1 lime, cut into wedges
• 1 small chili pepper, sliced (optional)

Instructions:

1. In a large pot, bring the broth to a boil. Add cinnamon, star anise, garlic, and ginger. Reduce heat and simmer for 15-20 minutes to infuse flavors.
2. Strain the broth to remove spices. Return to the pot and stir in fish sauce if using.
3. Add the cauliflower noodles and cook for 2-3 minutes until tender.
4. Divide noodles and broth into bowls. Top with chicken or tofu, bean sprouts, fresh herbs, and chili pepper. Serve with lime

This low-carb, aromatic pho is the ultimate comfort food for a relaxing Friday. Packed with fresh herbs and spices, it’s a nutritious and flavorful way to end the week.

Cabbage Noodle Chicken Soup

This hearty Cabbage Noodle Chicken Soup is a perfect low-carb alternative to traditional chicken noodle soup. Cabbage ribbons replace pasta, offering a nutrient-dense base that soaks up the savory broth. It’s a warm, satisfying dish ideal for a cozy lunch.

Ingredients:

• 1/2 head green cabbage, thinly sliced into ribbons
• 6 cups low-sodium chicken broth
• 2 cups cooked chicken, shredded
• 2 celery stalks, diced
• 2 medium carrots, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1/2 tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, celery, and carrots for 5 minutes until softened.
2. Add garlic and cook for 1 minute until fragrant.
3. Pour in chicken broth, thyme, and pepper. Bring to a boil, then reduce heat to simmer for 10 minutes.
4. Stir in cabbage ribbons and cooked chicken. Simmer for 5-7 minutes until cabbage is tender.
5. Serve hot and enjoy.

This wholesome soup is the ultimate comfort food, providing a delicious way to stay low-carb and keto-friendly. Perfect for a cold Friday or any day you want something warm and nourishing.

Sesame Peanut Shirataki Stir-Fry

This Sesame Peanut Shirataki Stir-Fry is a flavorful and filling meal that’s low in carbs and high in taste. The nutty sesame and peanut sauce pairs perfectly with shirataki noodles, making it a great choice for a quick and easy Friday lunch.

Ingredients:

• 1 package (7 oz) shirataki noodles, rinsed and drained
• 1 cup mixed vegetables (e.g., bell peppers, snap peas, and carrots)
• 1/2 cup cooked chicken or tofu, cubed
• 2 tbsp peanut butter (no added salt or sugar)
• 1 tbsp coconut aminos
• 1 tbsp sesame oil
• 1 clove garlic, minced
• 1/4 tsp ground ginger
• 1 tbsp sesame seeds for garnish
• 2 tbsp chopped scallions

Instructions:

1. Heat sesame oil in a skillet over medium heat. Add garlic and cook for 1 minute.
2. Stir in mixed vegetables and sauté for 3-4 minutes until tender-crisp.
3. In a small bowl, whisk together peanut butter, coconut aminos, and ground ginger.
4. Add the shirataki noodles, chicken or tofu, and peanut sauce to the skillet. Toss to coat and cook for 2-3 minutes.
5. Serve garnished with sesame seeds and scallions.

This quick stir-fry delivers a bold combination of nutty, savory, and slightly sweet flavors. It’s a low-carb lunch option that satisfies T

Eggplant Noodle Bolognese

This Eggplant Noodle Bolognese reimagines the classic Italian dish with a low-carb twist. Instead of traditional pasta, roasted eggplant slices are transformed into noodles, pairing beautifully with a rich and hearty meat sauce. This keto-friendly recipe is ideal for a satisfying Friday lunch that feels indulgent yet stays on track with your health goals.

Ingredients:

• 1 large eggplant, sliced into thin ribbons
• 1 tbsp olive oil
• 1 lb ground turkey or beef
• 1 cup crushed tomatoes (no added salt)
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• 1/2 tsp black pepper
• Fresh basil for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). Brush eggplant slices with olive oil and roast on a baking sheet for 10-12 minutes until tender.
2. In a skillet over medium heat, cook the ground meat until browned. Remove and set aside.
3. Sauté onion and garlic in the same skillet for 2-3 minutes. Add crushed tomatoes, Italian seasoning, and pepper. Simmer for 10 minutes.
4. Stir in the cooked ground meat and cook for another 5 minutes.
5. Serve the meat sauce over the roasted eggplant ribbons and garnish with fresh basil.

This Eggplant Noodle Bolognese is a hearty, flavorful dish that proves you don’t need pasta to enjoy the essence of Italian cuisine. A perfect Friday lunch to satisfy your cravings guilt-free!

Cucumber Noodle Tuna Salad

This refreshing Cucumber Noodle Tuna Salad is a light and flavorful lunch option for a busy Friday. The crisp cucumber noodles serve as a low-carb base, complemented by protein-packed tuna and a creamy, tangy dressing. This dish is not only delicious but also quick to prepare.

Ingredients:

• 2 cucumbers, spiralized into noodles
• 1 can (5 oz) tuna in water, drained
• 1/4 cup Greek yogurt or mayonnaise (low sodium)
• 1 tbsp Dijon mustard
• 1 tbsp fresh lemon juice
• 1/4 cup diced celery
• 1/4 cup chopped red onion
• Salt and pepper to taste
• Fresh dill for garnish

Instructions:

1. In a mixing bowl, combine Greek yogurt or mayonnaise, Dijon mustard, and lemon juice. Mix until smooth.
2. Add the tuna, celery, and red onion to the bowl. Toss gently to combine.
3. Place the cucumber noodles on a plate or bowl. Top with the tuna mixture.
4. Garnish with fresh dill and serve immediately.

This Cucumber Noodle Tuna Salad is the epitome of a quick, healthy, and satisfying meal. It’s light, refreshing, and perfect for keeping you energized through the day.

Bell Pepper Noodle Stir-Fry

Bright and colorful, this Bell Pepper Noodle Stir-Fry is a fun and healthy way to enjoy a low-carb lunch. By spiralizing bell peppers into noodles, you create a naturally sweet and crunchy base that pairs perfectly with a savory stir-fry sauce. A great option for a vibrant and wholesome Friday meal!

Ingredients:

• 3 large bell peppers (red, yellow, orange), spiralized into noodles
• 1 cup shredded chicken or tofu
• 2 tbsp olive oil
• 1 clove garlic, minced
• 1 tbsp coconut aminos
• 1 tsp sesame oil
• 1/2 tsp smoked paprika
• 1/4 tsp chili flakes (optional)
• Chopped scallions and sesame seeds for garnish

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add garlic and cook for 1 minute until fragrant.
2. Add the bell pepper noodles and stir-fry for 2-3 minutes until slightly softened.
3. Stir in coconut aminos, sesame oil, smoked paprika, and chili flakes. Toss to combine.
4. Add the shredded chicken or tofu and cook for another 2-3 minutes until heated through.
5. Serve hot, garnished with scallions and sesame seeds.

This Bell Pepper Noodle Stir-Fry is a feast for the senses with its vibrant colors and bold flavors. It’s an easy, low-carb meal that’s perfect for wrapping up the workweek on a delicious note.

Spaghetti Squash Carbonara

This Spaghetti Squash Carbonara is a keto-friendly and low-carb alternative to the traditional pasta dish. The spaghetti squash replaces pasta, and a creamy, smoky bacon sauce adds all the richness and flavor you crave without the carbs. It’s a satisfying Friday lunch that feels indulgent while keeping you on track with your diet.

Ingredients:

• 1 medium spaghetti squash, roasted and shredded
• 4 slices bacon, chopped
• 2 large eggs
• 1/2 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half, remove the seeds, and roast cut-side down on a baking sheet for 30-40 minutes until tender.
2. While the squash roasts, cook the bacon in a skillet over medium heat until crispy. Remove and set aside.
3. In a bowl, whisk together the eggs, heavy cream, Parmesan, garlic powder, and black pepper.
4. Once the squash is roasted and shredded into noodles, toss it in the skillet with the bacon.
5. Pour the egg mixture over the squash and toss quickly to coat, allowing the heat to thicken the sauce.
6. Serve hot, garnished with fresh parsley.

This Spaghetti Squash Carbonara brings all the comfort of the traditional dish with a lighter, low-carb twist. It’s creamy, smoky, and rich—everything you want in a Friday lunch without the carbs.

Zoodle & Chicken Caesar Salad

This Zoodle & Chicken Caesar Salad is a fresh, low-carb take on a classic Caesar salad. Zucchini noodles replace the traditional croutons and pasta, keeping it light yet filling. Topped with grilled chicken and a creamy, homemade Caesar dressing, this dish is perfect for a healthy Friday lunch.

Ingredients:

• 2 medium zucchinis, spiralized
• 1 lb chicken breast, grilled and sliced
• 1/2 cup homemade Caesar dressing (low-sodium)
• 1/4 cup grated Parmesan cheese
• 1 tbsp olive oil
• 1 clove garlic, minced
• Fresh parsley for garnish

Instructions:

1. In a skillet, heat olive oil over medium heat. Add garlic and sauté for 1 minute until fragrant.
2. Add the zucchini noodles and cook for 2-3 minutes until slightly softened. Remove from heat.
3. In a large bowl, toss the zucchini noodles with the Caesar dressing, Parmesan cheese, and grilled chicken slices.
4. Garnish with fresh parsley and additional Parmesan if desired. Serve immediately.

This Zoodle & Chicken Caesar Salad is a great way to enjoy a classic dish while staying on track with a low-carb and keto lifestyle. It’s light, satisfying, and packed with fresh flavors, making it the perfect Friday lunch.

Broccoli Stem Noodles with Pesto Chicken

This Broccoli Stem Noodles with Pesto Chicken offers a creative way to use broccoli stems as a noodle substitute. Paired with a creamy pesto sauce and grilled chicken, it’s a nutrient-dense, low-carb meal perfect for a healthy Friday lunch. The pesto adds a burst of flavor that enhances the natural sweetness of the broccoli stems.

Ingredients:

• 2 large broccoli stems, peeled and spiralized
• 1 lb grilled chicken breast, sliced
• 1/2 cup pesto (homemade or store-bought, low-sodium)
• 1 tbsp olive oil
• 1/4 tsp red pepper flakes (optional)
• 1/4 cup grated Parmesan cheese
• Fresh basil for garnish

Instructions:

1. Heat olive oil in a skillet over medium heat. Add the broccoli stem noodles and sauté for 2-3 minutes until slightly softened.
2. Add the pesto sauce to the noodles and toss to coat evenly.
3. Stir in the grilled chicken and cook for another 2 minutes to heat through.
4. Serve hot, garnished with Parmesan cheese and fresh basil.

This Broccoli Stem Noodles with Pesto Chicken is a unique and tasty way to enjoy a low-carb meal. It’s full of flavor and packed with nutrients, making it an ideal, healthy, and satisfying lunch for your Friday.

Spaghetti Squash Primavera

This Spaghetti Squash Primavera is a vibrant, vegetable-packed dish that replaces traditional pasta with roasted spaghetti squash. Full of colorful veggies like bell peppers, zucchini, and cherry tomatoes, it’s a fresh and healthy low-carb option that feels indulgent but is keto-friendly. It’s the perfect way to enjoy a light yet filling lunch to kick off your weekend!

Ingredients:

• 1 medium spaghetti squash, roasted and shredded
• 1 tbsp olive oil
• 1 small zucchini, diced
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup spinach, chopped
• 2 cloves garlic, minced
• 1/4 cup grated Parmesan cheese
• 1 tbsp fresh basil, chopped
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half and remove the seeds. Roast cut-side down on a baking sheet for 30-40 minutes until tender.
2. Heat olive oil in a skillet over medium heat. Sauté zucchini, bell pepper, and cherry tomatoes for 4-5 minutes until tender.
3. Add garlic and spinach and cook for an additional 1-2 minutes until spinach is wilted.
4. Add the roasted spaghetti squash to the skillet and toss the vegetables together.
5. Sprinkle with Parmesan cheese, fresh basil, and season with salt and pepper. Serve immediately.

This Spaghetti Squash Primavera is a delightful, light dish packed with flavor and color. It’s the perfect low-carb, keto-friendly way to enjoy a fresh, vegetable-forward lunch that still feels satisfying and comforting.

Eggplant and Mushroom Stir-Fry

This Eggplant and Mushroom Stir-Fry is a simple yet flavorful dish that’s perfect for those following a low-carb or keto diet. The eggplant absorbs all the savory stir-fry sauce, while the mushrooms add depth and umami. It’s a quick and healthy option for a Friday lunch that doesn’t compromise on flavor or texture.

Ingredients:

• 1 large eggplant, diced
• 1 cup mushrooms, sliced
• 1 tbsp sesame oil
• 2 tbsp coconut aminos
• 1 tbsp rice vinegar
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• 1/2 tsp red pepper flakes (optional)
• 1/4 cup green onions, chopped
• 1 tbsp sesame seeds for garnish

Instructions:

1. Heat sesame oil in a large skillet or wok over medium heat. Add eggplant and cook for 4-5 minutes until tender and golden brown.
2. Add mushrooms, garlic, and ginger, and sauté for 3-4 minutes until mushrooms are soft.
3. Stir in coconut aminos, rice vinegar, and red pepper flakes. Cook for an additional 2 minutes until the sauce has thickened.
4. Garnish with chopped green onions and sesame seeds before serving.

This Eggplant and Mushroom Stir-Fry is a quick, low-carb dish that delivers a punch of flavor. The combination of eggplant and mushrooms makes it hearty, while the sauce ties everything together. It’s an excellent option for a flavorful and nutritious Friday lunch.

Avocado Noodle Salad with Lemon Chicken

This Avocado Noodle Salad with Lemon Chicken is a light, refreshing, and protein-packed meal that’s both keto and low-carb. The avocado creates a creamy, satisfying texture for the noodles, while the lemon chicken adds a burst of freshness. It’s an ideal meal for a healthy Friday lunch, full of vibrant flavors and healthy fats.

Ingredients:

• 2 medium zucchinis, spiralized
• 1 lb chicken breast, grilled and sliced
• 1 ripe avocado, diced
• 1/4 cup fresh lemon juice
• 2 tbsp olive oil
• 1 tsp Dijon mustard
• 1 tsp garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Spiralize the zucchinis into noodles and set aside.
2. In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, garlic powder, salt, and pepper.
3. Toss the zucchini noodles with the avocado and lemon dressing until evenly coated.
4. Add the grilled chicken slices on top of the salad.
5. Garnish with fresh parsley and serve immediately.

This Avocado Noodle Salad with Lemon Chicken is a light, satisfying, and refreshing lunch option. Packed with healthy fats, lean protein, and vibrant flavors, it’s the perfect low-carb dish to enjoy on a Friday. It’s simple to make, but incredibly flavorful!

Note: More recipes are coming soon!