45+ Healthy and Delicious Friday Low-Sodium Oven Recipes for Every Craving

When it comes to preparing a Friday night meal, we all want something that feels indulgent but is also good for our health.

Whether you’re looking to cut down on sodium for health reasons or simply want to make better choices, cooking low-sodium meals doesn’t have to be boring or tasteless.

In fact, with the right ingredients and techniques, low-sodium oven recipes can be just as flavorful and satisfying as their higher-sodium counterparts.

In this blog, we’ve curated a list of over 45 delicious, low-sodium oven recipes perfect for a cozy and healthy Friday night dinner.

These recipes are full of vibrant vegetables, lean proteins, and savory herbs and spices that will leave your taste buds dancing.

Plus, they’re simple to prepare, leaving you with more time to relax and enjoy your meal.

From crispy roasted vegetables to flavorful baked fish and hearty casseroles, these recipes prove that eating healthy doesn’t have to mean sacrificing taste or convenience.

45+ Healthy and Delicious Friday Low-Sodium Oven Recipes for Every Craving

With these 45+ Friday low-sodium oven recipes, you can create healthy and flavorful meals that everyone will love.

Whether you’re preparing a cozy dinner for yourself or cooking for the whole family, these recipes show that you don’t need to compromise on taste to enjoy a healthier, low-sodium diet.

From roasted veggies to tender baked meats and light casseroles, there’s something for every palate.

So, take a step towards a healthier lifestyle this Friday and beyond, and discover how delicious low-sodium cooking can be.

Healthy eating is within reach, and with these oven-ready recipes, you’ll have plenty of tasty options to choose from.

Lemon Herb Chicken with Roasted Vegetables

This simple and flavorful Lemon Herb Chicken with Roasted Vegetables is a low-sodium dish that’s perfect for a Friday night dinner. The chicken is marinated with a zesty lemon and herb mixture, then baked until tender and juicy. The roasted vegetables, like carrots, zucchini, and bell peppers, complement the dish with their natural sweetness and textures, making for a healthy and satisfying meal.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 lemon (zested and juiced)
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 2 carrots, peeled and sliced
• 1 zucchini, sliced
• 1 red bell pepper, chopped
• 1 tablespoon fresh parsley, chopped (optional for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix the lemon juice, lemon zest, garlic, olive oil, oregano, thyme, and black pepper.
3. Place the chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over the chicken. Let it marinate in the fridge for at least 30 minutes.
4. While the chicken marinates, prepare the vegetables. Place the sliced carrots, zucchini, and bell pepper on a baking sheet.
5. Drizzle a little olive oil over the vegetables and toss them to coat.
6. After marinating, remove the chicken from the fridge and place it on the same baking sheet with the vegetables.
7. Roast in the oven for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
8. Garnish with fresh parsley before serving.

This Lemon Herb Chicken with Roasted Vegetables is a delicious and satisfying low-sodium dish that doesn’t compromise on flavor. It’s the perfect option for a healthy, stress-free Friday dinner. The fresh lemon and herb marinade gives the chicken a bright, tangy flavor, while the roasted vegetables provide a hearty side that complements the meal. This recipe is ideal for anyone looking to reduce sodium intake without sacrificing taste.

Baked Salmon with Asparagus and Quinoa

Baked Salmon with Asparagus and Quinoa is a light yet filling low-sodium meal that’s full of healthy fats, fiber, and lean protein. The salmon is seasoned with fresh herbs and baked to perfection, while the asparagus and quinoa provide essential nutrients. This recipe is ideal for a Friday night dinner that’s easy to prepare and full of vibrant flavors.

Ingredients:

• 4 salmon fillets (about 6 oz each)
• 1 tablespoon olive oil
• 1 teaspoon lemon zest
• 1 tablespoon fresh dill, chopped
• 1 teaspoon fresh parsley, chopped
• 1 cup quinoa
• 1 bunch asparagus, trimmed
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon black pepper

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle the olive oil over the salmon fillets, then sprinkle with lemon zest, dill, parsley, and black pepper.
4. Bake the salmon in the preheated oven for 15-18 minutes, or until the salmon flakes easily with a fork.
5. While the salmon is baking, rinse the quinoa under cold water and cook it according to package instructions (usually 2 cups water to 1 cup quinoa).
6. In the last 10 minutes of cooking the salmon, place the asparagus on a separate baking sheet, drizzle with olive oil, and season with black pepper.
7. Roast the asparagus for 10 minutes, or until it is tender and slightly crispy on the edges.
8. To serve, spoon a portion of quinoa onto each plate, add the roasted asparagus, and top with the baked salmon. Drizzle with fresh lemon juice before serving.

Baked Salmon with Asparagus and Quinoa is a nutritious and satisfying low-sodium meal perfect for a Friday dinner. The salmon is rich in omega-3 fatty acids, while the quinoa offers a complete protein source, and the asparagus provides a burst of vitamins. Together, they create a balanced meal that’s both delicious and heart-healthy. This recipe is ideal for anyone looking to enjoy a flavorful, nutrient-dense dish while keeping sodium intake to a minimum.

Veggie-Stuffed Bell Peppers

Veggie-Stuffed Bell Peppers are a hearty and colorful low-sodium dish that’s perfect for a satisfying Friday night dinner. These bell peppers are stuffed with a mixture of quinoa, black beans, corn, and a variety of spices, then baked until tender. The result is a filling, flavor-packed meal that’s full of vegetables, plant-based protein, and fiber.

Ingredients:

• 4 large bell peppers (any color)
• 1 cup quinoa, cooked
• 1/2 cup canned black beans, drained and rinsed
• 1/2 cup frozen corn kernels
• 1 small onion, finely chopped
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/4 cup fresh cilantro, chopped
• 1/2 cup shredded low-fat cheese (optional)
• 1 tablespoon olive oil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. Heat olive oil in a skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes, or until softened.
4. Stir in the cooked quinoa, black beans, corn, cumin, paprika, and black pepper. Cook for another 5 minutes, allowing the flavors to combine.
5. Remove the skillet from the heat and stir in the chopped cilantro.
6. Stuff the bell peppers with the quinoa mixture, pressing down gently to pack them.
7. Place the stuffed peppers in a baking dish and cover with foil. Bake in the preheated oven for 25-30 minutes, or until the peppers are tender.
8. If desired, sprinkle the shredded cheese over the peppers during the last 5 minutes of baking to melt.
9. Serve the stuffed peppers with additional cilantro for garnish.

These Veggie-Stuffed Bell Peppers are a vibrant, low-sodium dinner that’s perfect for anyone seeking a plant-based, wholesome meal. The quinoa provides a hearty base, while the black beans and corn add a sweet and savory flavor combination. By keeping the ingredients fresh and using a variety of spices, you can enjoy a tasty and nutritious dinner without worrying about excess sodium. These stuffed peppers are an excellent way to enjoy a satisfying meal packed with vegetables and whole grains.

Zucchini and Tomato Frittata

This Zucchini and Tomato Frittata is a light and wholesome low-sodium meal, perfect for a Friday dinner. Filled with fresh vegetables and eggs, it offers a savory option that’s both satisfying and easy to prepare. The combination of zucchini, tomatoes, and herbs creates a well-balanced dish, ideal for anyone seeking a nutritious and flavorful low-sodium option to end the week.

Ingredients:

• 6 large eggs
• 1 medium zucchini, thinly sliced
• 1 large tomato, diced
• 1/4 cup onion, chopped
• 1 tablespoon olive oil
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/4 teaspoon black pepper
• 1/4 cup fresh parsley, chopped (optional)
• 1/4 cup shredded mozzarella cheese (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat the olive oil in a large oven-safe skillet over medium heat. Add the chopped onion and zucchini, sautéing for 5 minutes until the zucchini softens.
3. Add the diced tomato, basil, oregano, and black pepper, stirring to combine. Cook for an additional 2-3 minutes.
4. In a bowl, whisk the eggs until well beaten. Pour the eggs over the vegetable mixture in the skillet, ensuring the vegetables are evenly distributed.
5. Allow the eggs to cook for 5-7 minutes on the stovetop, gently lifting the edges to let the uncooked egg flow to the edges.
6. Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is set and lightly golden on top.
7. If using cheese, sprinkle it over the frittata during the last 2 minutes of baking, then return it to the oven to melt.
8. Once baked, let the frittata cool slightly before slicing. Garnish with fresh parsley before serving.

This Zucchini and Tomato Frittata is a perfect low-sodium dish to enjoy for a Friday meal. It’s versatile, allowing you to substitute or add other vegetables if you prefer. The frittata is rich in protein from the eggs and packed with vitamins from the zucchini and tomatoes, making it a great choice for a light but satisfying dinner. It’s quick to prepare and provides plenty of flavor without the need for excessive salt, making it an ideal addition to a low-sodium lifestyle.

Baked Sweet Potatoes with Black Bean Salsa

Baked Sweet Potatoes with Black Bean Salsa is a vibrant and nutritious low-sodium dish that makes a wonderful Friday night dinner. The natural sweetness of the roasted sweet potatoes is complemented by a tangy black bean salsa, creating a hearty and satisfying meal that’s high in fiber and full of flavor. This easy recipe is perfect for anyone looking for a light yet filling meal with minimal sodium.

Ingredients:

• 4 medium sweet potatoes
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup corn kernels (fresh or frozen)
• 1 small red onion, finely chopped
• 1 medium tomato, diced
• 1 tablespoon fresh cilantro, chopped
• 1 tablespoon lime juice
• 1/2 teaspoon cumin
• 1/4 teaspoon black pepper
• 1/4 teaspoon chili powder (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Wash the sweet potatoes thoroughly and pierce each one with a fork. Place them on a baking sheet and bake for 40-45 minutes, or until they are soft and easily pierced with a fork.
3. While the sweet potatoes are baking, prepare the black bean salsa. In a bowl, combine the black beans, corn, red onion, tomato, cilantro, lime juice, cumin, black pepper, and chili powder (if using). Stir well to combine.
4. Once the sweet potatoes are fully baked, remove them from the oven and allow them to cool slightly.
5. Cut a slit down the center of each sweet potato and gently fluff the inside with a fork.
6. Spoon the black bean salsa generously over each sweet potato.
7. Serve warm, garnished with extra cilantro if desired.

Baked Sweet Potatoes with Black Bean Salsa are a simple, satisfying, and delicious low-sodium dinner option. The combination of sweet potatoes and the black bean salsa provides a nutrient-packed meal full of fiber, protein, and healthy carbohydrates. This dish is not only quick and easy to make but also provides a burst of flavor and texture, making it an excellent choice for a Friday night meal. The best part is that it’s a naturally low-sodium option, perfect for anyone looking to maintain a healthy diet.

Garlic and Herb Roasted Cauliflower Steaks

Garlic and Herb Roasted Cauliflower Steaks are a flavorful and low-sodium alternative to meat-based dishes. This dish is simple yet elegant, with cauliflower sliced into thick steaks, seasoned with garlic, olive oil, and fresh herbs, and then roasted to golden perfection. It’s an ideal choice for a light, healthy Friday night meal that’s rich in flavor and nutrients.

Ingredients:

• 1 large head of cauliflower
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika
• 1 tablespoon fresh parsley, chopped (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Trim the cauliflower, removing the leaves and cutting it into 1-inch thick steaks. You should get 3-4 steaks, depending on the size of the cauliflower.
3. In a small bowl, mix the olive oil, minced garlic, thyme, rosemary, black pepper, and paprika.
4. Arrange the cauliflower steaks on a baking sheet and brush both sides with the garlic herb mixture.
5. Roast in the preheated oven for 25-30 minutes, flipping the steaks halfway through, until they are tender and golden brown on the edges.
6. Once roasted, remove the cauliflower steaks from the oven and sprinkle with fresh parsley before serving.

Garlic and Herb Roasted Cauliflower Steaks offer a deliciously savory, low-sodium meal that’s perfect for those looking for a healthy, plant-based option. Roasting the cauliflower intensifies its natural flavor, while the garlic and herbs add depth and richness without the need for extra salt. This dish is versatile enough to be served on its own or as a side to complement other low-sodium dishes. It’s a great way to enjoy a meat-free Friday dinner while maintaining a healthy, sodium-conscious diet.

Roasted Chickpea and Spinach Salad

The Roasted Chickpea and Spinach Salad is a vibrant and nutrient-packed low-sodium meal, perfect for a light yet filling Friday dinner. Roasted chickpeas add a satisfying crunch, while fresh spinach and a tangy lemon dressing bring balance to the dish. Full of fiber, plant-based protein, and vitamins, this salad is an easy way to enjoy a hearty, low-sodium meal.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1/2 teaspoon paprika
• 1/2 teaspoon cumin
• 1/4 teaspoon black pepper
• 4 cups fresh spinach, washed and dried
• 1/2 small red onion, thinly sliced
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon fresh lemon juice
• 1 tablespoon olive oil (for dressing)
• 1 teaspoon Dijon mustard
• 1/2 teaspoon honey (optional)
• 1/4 teaspoon garlic powder

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the chickpeas with 2 tablespoons of olive oil, paprika, cumin, and black pepper. Spread them in a single layer on a baking sheet.
3. Roast the chickpeas in the preheated oven for 25-30 minutes, or until they are golden and crispy, stirring halfway through.
4. While the chickpeas are roasting, prepare the salad. In a large bowl, combine the spinach, red onion, and cherry tomatoes.
5. In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, honey (if using), and garlic powder to create the dressing.
6. Once the chickpeas are done, let them cool slightly before adding them to the salad.
7. Drizzle the salad with the dressing, toss gently to combine, and serve.

This Roasted Chickpea and Spinach Salad is a quick, healthy, and low-sodium dish that’s perfect for a Friday meal. The crispy roasted chickpeas provide a satisfying crunch, while the fresh spinach and other vegetables add a burst of nutrients. The homemade dressing brings all the flavors together with a light tang, without the need for added salt. This salad is an excellent choice for a wholesome, plant-based meal that’s both filling and refreshing.

Eggplant Parmesan

Eggplant Parmesan is a classic comfort food made healthy and low-sodium. This dish features breaded eggplant slices baked to golden perfection, topped with marinara sauce and a sprinkle of cheese. It’s a delicious alternative to traditional Parmesan dishes, offering all the flavor without the excess salt. This low-sodium version allows you to enjoy the savory flavors without compromising your dietary needs.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch thick rounds
• 1 cup whole wheat breadcrumbs
• 1/2 cup grated Parmesan cheese (optional for topping)
• 1 egg, beaten
• 2 cups low-sodium marinara sauce
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• Fresh basil leaves for garnish (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place the sliced eggplants on a baking sheet and sprinkle lightly with salt. Let them sit for about 10 minutes to draw out excess moisture, then pat them dry with paper towels.
3. In a shallow dish, place the beaten egg. In another shallow dish, combine the breadcrumbs, oregano, garlic powder, and black pepper.
4. Dip each eggplant slice into the egg, then coat it with the breadcrumb mixture. Place the coated eggplant slices on a baking sheet lined with parchment paper.
5. Drizzle the olive oil over the eggplant slices and bake for 20-25 minutes, flipping halfway through, until they are golden and crispy.
6. Once the eggplant is baked, spread a thin layer of marinara sauce on the bottom of a baking dish. Arrange the eggplant slices on top, and pour the remaining marinara sauce over them.
7. If desired, sprinkle with grated Parmesan cheese and bake for another 10 minutes until bubbly.
8. Garnish with fresh basil leaves before serving.

Eggplant Parmesan is a delicious, comforting, and low-sodium dish that is perfect for a Friday night dinner. The crispy, baked eggplant provides a satisfying texture, while the marinara sauce and optional cheese bring the flavors together in a savory combination. By baking instead of frying the eggplant and using low-sodium marinara, this recipe reduces the sodium content while maintaining all the traditional flavors you love. It’s an excellent meatless option that will satisfy your cravings without the extra salt.

Mediterranean Quinoa Stuffed Peppers

Mediterranean Quinoa Stuffed Peppers are a colorful, nutrient-dense low-sodium dish that brings together the flavors of the Mediterranean in a satisfying, wholesome meal. Quinoa serves as the base for a hearty filling, combined with vegetables, olives, and herbs. These stuffed peppers are baked until tender, offering a light yet filling dinner that’s packed with fiber and plant-based protein.

Ingredients:

• 4 large bell peppers (any color)
• 1 cup cooked quinoa
• 1/2 cup diced cucumber
• 1/4 cup Kalamata olives, chopped
• 1/4 cup cherry tomatoes, diced
• 1/4 cup red onion, finely chopped
• 1 teaspoon dried oregano
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon olive oil
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon black pepper

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish.
3. In a large bowl, combine the cooked quinoa, cucumber, olives, cherry tomatoes, red onion, oregano, parsley, olive oil, lemon juice, and black pepper.
4. Stuff the mixture into each bell pepper, pressing down gently to pack the filling.
5. Cover the baking dish with foil and bake for 25-30 minutes, or until the peppers are tender.
6. Remove the foil and bake for an additional 5 minutes, allowing the filling to crisp up slightly on top.
7. Garnish with additional fresh parsley before serving.

Mediterranean Quinoa Stuffed Peppers are a perfect low-sodium meal for a Friday dinner. The quinoa filling provides a hearty base, while the fresh vegetables and olives add vibrant flavors. This dish is packed with plant-based protein and fiber, making it both filling and nutritious. It’s an excellent choice for anyone looking for a low-sodium, meatless dinner that’s bursting with Mediterranean-inspired flavors. The light lemon dressing ties everything together, making each bite refreshing and satisfying.

Baked Sweet Potato Fries with Avocado Dip

Baked Sweet Potato Fries with Avocado Dip are a healthier, low-sodium twist on traditional French fries. The sweet potatoes are sliced into wedges, seasoned with a hint of paprika and olive oil, then baked to a crispy golden perfection. Paired with a creamy avocado dip, this dish makes for a flavorful and nutritious Friday evening snack or side dish that’s free from excess salt.

Ingredients:

• 2 large sweet potatoes, peeled and cut into fries
• 2 tablespoons olive oil
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• 1 ripe avocado, peeled and pitted
• 1 tablespoon lime juice
• 1 tablespoon olive oil (for dip)
• 1 small garlic clove, minced
• 1/4 teaspoon cumin
• Fresh cilantro leaves for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the sweet potato fries with olive oil, paprika, and black pepper until evenly coated. Spread them out on the prepared baking sheet in a single layer.
3. Bake the fries for 25-30 minutes, flipping halfway through, until they are crispy and golden.
4. While the fries bake, prepare the avocado dip. In a small bowl, mash the avocado with a fork until smooth.
5. Stir in the lime juice, olive oil, minced garlic, cumin, and black pepper. Adjust seasoning to taste.
6. Once the fries are ready, remove them from the oven and let them cool slightly before serving with the avocado dip.
7. Garnish with fresh cilantro if desired.

Baked Sweet Potato Fries with Avocado Dip are the perfect Friday treat when you’re craving something light, crispy, and full of flavor without the extra sodium. The baked sweet potatoes bring a natural sweetness, while the creamy avocado dip adds richness and a hint of tang. This dish is not only low in sodium, but it’s also packed with vitamins and healthy fats, making it a satisfying and nutritious option for a casual, yet indulgent meal.

Lemon Herb Roasted Chicken

Lemon Herb Roasted Chicken is a simple, low-sodium dish that’s full of flavor. Roasting the chicken with fresh lemon, garlic, and herbs enhances the natural taste of the chicken while keeping it light and healthy. The result is a juicy, tender chicken with crispy skin—perfect for a Friday dinner that feels special without being heavy.

Ingredients:

• 1 whole chicken (about 3-4 pounds)
• 2 lemons, quartered
• 4 garlic cloves, smashed
• 2 tablespoons olive oil
• 1 tablespoon dried rosemary
• 1 tablespoon dried thyme
• 1 teaspoon black pepper
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat the oven to 375°F (190°C). Place a roasting rack inside a roasting pan.
2. Pat the chicken dry with paper towels. Rub the chicken with olive oil, making sure to coat the skin evenly.
3. Stuff the chicken cavity with the lemon quarters and smashed garlic cloves.
4. In a small bowl, combine the rosemary, thyme, and black pepper. Sprinkle the mixture evenly over the chicken skin.
5. Place the chicken on the roasting rack and bake for 1 hour and 20 minutes, or until the internal temperature reaches 165°F (75°C) and the skin is golden brown and crispy.
6. Let the chicken rest for 10 minutes before carving. Garnish with fresh parsley if desired.

Lemon Herb Roasted Chicken is a wonderfully easy and low-sodium dish that delivers maximum flavor with minimal effort. The lemon and herbs infuse the chicken with brightness, while the roasting process locks in juiciness, making each bite tender and flavorful. This dish is perfect for a Friday night dinner and pairs wonderfully with roasted vegetables or a light salad. The best part? It’s naturally low in sodium, allowing the fresh ingredients to shine without overwhelming saltiness.

Zucchini Noodles with Pesto

Zucchini Noodles with Pesto is a refreshing and healthy low-sodium alternative to traditional pasta dishes. The zucchini noodles are light and nutrient-packed, paired with a flavorful pesto made from fresh basil, garlic, and olive oil. This dish offers a satisfying yet light meal, perfect for those seeking a low-sodium Friday dinner that’s quick to prepare and bursting with fresh flavors.

Ingredients:

• 4 medium zucchinis, spiralized into noodles
• 1 cup fresh basil leaves
• 2 garlic cloves
• 1/4 cup pine nuts or walnuts
• 2 tablespoons olive oil
• 2 tablespoons nutritional yeast or grated Parmesan (optional)
• 1/4 teaspoon black pepper
• 1 tablespoon lemon juice

Instructions:

1. Using a spiralizer, turn the zucchinis into noodles. Set them aside.
2. To make the pesto, place the basil, garlic, pine nuts, olive oil, nutritional yeast (or Parmesan), black pepper, and lemon juice in a food processor.
3. Pulse until the pesto reaches your desired consistency, adding more olive oil if necessary to help it blend.
4. Heat a large skillet over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until slightly tender, but still al dente.
5. Remove from heat and toss the zucchini noodles with the pesto until well coated.
6. Serve immediately, garnished with extra pine nuts or Parmesan if desired.

Zucchini Noodles with Pesto is a perfect low-sodium meal that’s as healthy as it is flavorful. The zucchini noodles are light and easy to digest, and the homemade pesto adds a punch of basil freshness without any added salt. This dish is a fantastic alternative to pasta, providing a satisfying meal that won’t leave you feeling heavy. Whether you’re trying to eat lighter or simply want a quick, refreshing meal, this recipe is a must-try for a nourishing Friday dinner.

Baked Lemon Garlic Salmon

Baked Lemon Garlic Salmon is a quick and easy low-sodium dinner that’s packed with healthy fats and protein. The salmon is marinated in a simple blend of lemon, garlic, and olive oil, which enhances the natural flavors of the fish. It’s baked to perfection, resulting in a tender, flaky fillet that’s both nutritious and satisfying. This recipe is a perfect option for a light yet flavorful Friday meal.

Ingredients:

• 4 salmon fillets (about 6 oz each)
• 2 tablespoons olive oil
• 1 lemon, thinly sliced
• 3 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• 1/2 teaspoon black pepper
• Fresh lemon wedges for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or foil.
2. Place the salmon fillets on the prepared baking sheet. Drizzle with olive oil and rub the garlic, thyme, parsley, and black pepper over the fillets.
3. Lay lemon slices on top of the salmon fillets for added flavor.
4. Bake for 12-15 minutes, or until the salmon easily flakes with a fork and reaches an internal temperature of 145°F (63°C).
5. Serve the salmon with fresh lemon wedges for garnish.

Baked Lemon Garlic Salmon is a perfect Friday dinner choice for those seeking a low-sodium, healthy meal that’s both easy and delicious. The simple marinade of lemon, garlic, and herbs allows the natural taste of the salmon to shine, while the baking method ensures a perfectly tender and flaky texture. This dish is not only low in sodium but also high in omega-3 fatty acids, making it a nutritious and flavorful option for any occasion.

Roasted Vegetable Medley with Quinoa

Roasted Vegetable Medley with Quinoa is a colorful, satisfying, and low-sodium dish perfect for a Friday dinner. The vegetables are roasted until tender and caramelized, while the quinoa serves as a fluffy, protein-packed base. Together, they make a nutritious, flavorful, and filling meal that’s both light and hearty. This dish is ideal for vegetarians or anyone looking to enjoy a healthy, low-sodium meal.

Ingredients:

• 1 cup quinoa, rinsed
• 1 red bell pepper, diced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 cup broccoli florets
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon black pepper
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the red bell pepper, zucchini, cherry tomatoes, and broccoli with olive oil, garlic powder, oregano, and black pepper. Spread the vegetables evenly on the baking sheet.
3. Roast the vegetables in the preheated oven for 20-25 minutes, stirring halfway through, until they are tender and slightly caramelized.
4. While the vegetables are roasting, cook the quinoa according to package instructions.
5. Once the vegetables are done, combine them with the cooked quinoa in a large bowl and toss gently.
6. Garnish with fresh parsley before serving.

Roasted Vegetable Medley with Quinoa is a wholesome, low-sodium meal that is both satisfying and nutrient-dense. The roasted vegetables provide a burst of flavor and color, while the quinoa adds a light yet filling texture. This dish is rich in vitamins, fiber, and plant-based protein, making it a great choice for anyone looking for a healthy, low-sodium Friday dinner. It’s an easy, delicious way to incorporate more vegetables and whole grains into your diet.

Veggie-Packed Baked Frittata

Veggie-Packed Baked Frittata is a versatile, low-sodium dish that is perfect for any meal of the day. Loaded with colorful vegetables like bell peppers, spinach, and onions, it’s an easy way to enjoy a protein-rich, veggie-packed meal. The eggs provide a light yet filling base, and the dish is baked in the oven for a hands-off preparation. This is a great choice for a quick and nutritious Friday dinner.

Ingredients:

• 8 large eggs
• 1/2 cup milk (dairy or plant-based)
• 1 cup bell pepper, diced
• 1 cup spinach, chopped
• 1/2 cup red onion, chopped
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• 1/2 teaspoon dried basil
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat the oven to 375°F (190°C). Grease a 9-inch round baking dish with olive oil.
2. In a large bowl, whisk together the eggs, milk, black pepper, and dried basil.
3. Heat olive oil in a skillet over medium heat. Add the bell pepper, onion, and spinach, and sauté for 4-5 minutes until softened.
4. Add the cherry tomatoes to the skillet and cook for another 1-2 minutes.
5. Spread the sautéed vegetables evenly in the prepared baking dish. Pour the egg mixture over the vegetables and stir gently to combine.
6. Bake for 20-25 minutes, or until the frittata is set and lightly golden on top.
7. Garnish with fresh parsley before serving.

Veggie-Packed Baked Frittata is a fantastic low-sodium meal that’s both nutritious and satisfying. With the combination of eggs and vegetables, it’s high in protein and vitamins, while remaining light and low in sodium. This dish is perfect for a Friday night dinner or a quick weekend brunch, and its versatility allows you to swap in any vegetables you have on hand. The baked nature of the frittata makes it an easy, hands-off recipe that’s ideal for busy days when you still want to enjoy a wholesome, healthy meal.

Note: More recipes are coming soon!