45+ Flavorful Friday Low-Sodium Potato Recipes for Every Craving

Potatoes are the ultimate comfort food, offering versatility, heartiness, and a canvas for creativity in the kitchen.

But for those watching their sodium intake, many classic potato dishes can pose a challenge.

That’s why we’ve gathered 45+ low-sodium potato recipes perfect for your Friday table.

From crispy fries to creamy bakes, these dishes are packed with flavor but light on salt, ensuring you can enjoy guilt-free indulgence without compromising on taste.

Let’s transform the humble potato into a hero of health-conscious cooking!

45+ Flavorful Friday Low-Sodium Potato Recipes for Every Craving

Enjoying a delicious meal doesn’t mean sacrificing health or flavor, and these 45+ low-sodium potato recipes are proof.

Whether you’re cooking for family, entertaining friends, or treating yourself to a cozy night in, these dishes are sure to please.

Experiment with herbs, spices, and natural flavor enhancers to elevate your potatoes without the need for extra salt.

Let these recipes inspire you to create satisfying, heart-healthy meals every Friday—and beyond!

Garlic-Infused Potato & Mushroom Stir-Fry

This garlic-infused potato and mushroom stir-fry is a quick, flavorful dish that combines the earthiness of mushrooms with the tender heartiness of potatoes. It’s a satisfying, low-sodium lunch option that’s both keto-friendly and easy to prepare.

Ingredients:

• 2 medium potatoes, cubed
• 1 cup sliced mushrooms (shiitake or cremini)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1/4 tsp black pepper
• 1/2 tsp smoked paprika
• 1 tbsp chopped fresh parsley for garnish

Instructions:

1. Boil the potato cubes in a pot of water for 5-7 minutes until slightly tender. Drain and set aside.
2. Heat olive oil in a large skillet over medium heat. Add garlic and sauté for 1 minute.
3. Add the mushrooms and cook until they release their moisture and begin to brown, about 5 minutes.
4. Toss in the potatoes, smoked paprika, and black pepper. Stir-fry for another 5 minutes until potatoes are golden and crispy.
5. Garnish with fresh parsley and serve warm.

This potato and mushroom stir-fry is a versatile dish that works as a standalone lunch or a flavorful side. Its rich garlic and mushroom flavors make it an instant crowd-pleaser.

Spiced Sweet Potato and Avocado Salad

This vibrant sweet potato and avocado salad combines roasted sweet potatoes with creamy avocado and a medley of spices. The result is a nutritious, low-sodium meal that’s perfect for a refreshing keto-friendly lunch.

Ingredients:

• 2 medium sweet potatoes, cubed
• 1 ripe avocado, cubed
• 2 tbsp olive oil
• 1/2 tsp cumin
• 1/4 tsp smoked paprika
• 1/4 tsp chili powder
• 1 tbsp fresh lime juice
• 1 tbsp chopped cilantro

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, cumin, smoked paprika, and chili powder. Spread them on a baking sheet.
2. Roast for 20-25 minutes, flipping halfway, until tender and lightly caramelized.
3. Allow the sweet potatoes to cool slightly, then mix them with avocado cubes in a large bowl.
4. Drizzle with lime juice and sprinkle with cilantro before serving.

This spiced sweet potato and avocado salad is a perfect combination of creamy and savory. Its bold flavors and wholesome ingredients make it a delightful addition to your low-sodium, keto lunch repertoire.

Potato & Cauliflower Hash with Eggs

This potato and cauliflower hash with eggs is a hearty, protein-packed dish that brings together the best of breakfast and lunch. With perfectly seasoned vegetables and runny yolks, it’s a satisfying, low-carb, and low-sodium choice.

Ingredients:

• 1 medium potato, diced
• 1 cup cauliflower florets
• 2 large eggs
• 2 tbsp olive oil
• 1/2 tsp garlic powder
• 1/4 tsp smoked paprika
• 1/4 tsp black pepper
• 1 tbsp chopped chives for garnish

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add the diced potato and cook for 5-7 minutes until slightly tender.
2. Add the cauliflower florets, remaining olive oil, garlic powder, smoked paprika, and black pepper. Cook for another 5 minutes, stirring occasionally.
3. Create two small wells in the hash and crack an egg into each. Cover the skillet and cook for 3-4 minutes until the egg whites are set but yolks remain runny.
4. Garnish with chopped chives and serve hot.

his potato and cauliflower hash with eggs is an ideal lunch option for those seeking a balanced, flavorful, and low-sodium meal. It’s easy to make and offers the perfect blend of textures and tastes.

Herb-Infused Hasselback Potatoes

A twist on the classic Hasselback potatoes, this recipe is designed for low-sodium diets while maximizing flavor. With aromatic herbs and a touch of olive oil, these potatoes are crispy on the outside and tender on the inside, making them a perfect addition to any keto-friendly lunch.

Ingredients:

• 4 medium-sized Yukon Gold potatoes
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tbsp chopped fresh rosemary
• 1 tbsp chopped fresh thyme
• 1/2 tsp black pepper
• Lemon zest for garnish (optional)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Wash and dry the potatoes. Slice them thinly, ensuring you don’t cut all the way through.
3. Place the potatoes on a baking sheet lined with parchment paper.
4. In a small bowl, mix olive oil, garlic powder, onion powder, rosemary, thyme, and black pepper.
5. Brush the oil mixture generously over the potatoes, making sure to get between the slices.
6. Bake for 40-50 minutes until the edges are golden and crispy. Garnish with lemon zest, if desired.

This herb-infused Hasselback potato dish is proof that simple ingredients can create spectacular flavors. Enjoy it as a side dish or pair it with a protein-packed salad for a satisfying low-carb lunch.

Creamy Cauliflower Potato Mash

If you’re looking for a comforting, low-sodium, and low-carb alternative to traditional mashed potatoes, this recipe blends the earthiness of potatoes with the creamy texture of cauliflower. It’s a healthier twist that doesn’t skimp on taste or texture.

Ingredients:

• 2 medium-sized russet potatoes, peeled and cubed
• 1 small head of cauliflower, cut into florets
• 2 tbsp unsalted butter or a dairy-free alternative
• 1/4 cup unsweetened almond milk (or any low-carb milk alternative)
• 1/2 tsp garlic powder
• 1/4 tsp white pepper
• Fresh chives for garnish

Instructions:

1. Bring a large pot of water to a boil. Add the potatoes and cauliflower, cooking until tender (about 15-20 minutes).
2. Drain the vegetables and return them to the pot.
3. Add butter, almond milk, garlic powder, and white pepper to the pot.
4. Use a hand masher or immersion blender to mash the mixture until smooth and creamy.
5. Serve warm, garnished with fresh chives.

This creamy cauliflower potato mash delivers all the comfort of classic mashed potatoes without the sodium overload. Its velvety texture and rich flavor make it a versatile dish that complements a wide range of keto lunches.

Crispy Potato Zucchini Fritters

These crispy fritters combine the heartiness of potatoes with the lightness of zucchini. Perfectly seasoned and pan-fried to golden perfection, they’re a low-sodium, low-carb lunch option that pairs well with a tangy yogurt dip or fresh salad.

Ingredients:

• 1 large potato, shredded
• 1 medium zucchini, shredded
• 1 egg
• 2 tbsp almond flour
• 1/2 tsp garlic powder
• 1/4 tsp smoked paprika
• 1/4 tsp black pepper
• 2 tbsp olive oil

Instructions:

1. Use a clean kitchen towel to squeeze out excess moisture from the shredded potato and zucchini.
2. In a mixing bowl, combine the shredded vegetables, egg, almond flour, garlic powder, smoked paprika, and black pepper.
3. Heat olive oil in a non-stick skillet over medium heat.
4. Form small patties with the mixture and place them in the skillet. Cook for 3-4 minutes on each side until golden brown and crispy.
5. Drain on paper towels before serving.

These potato zucchini fritters are a delightful way to enjoy a flavorful, low-sodium lunch. They’re easy to prepare, packed with nutrients, and versatile enough to enjoy on their own or with your favorite keto-friendly condiments.

Loaded Sweet Potato Skins

Loaded with nutritious and keto-friendly toppings, these sweet potato skins are a fantastic low-sodium option for lunch. The combination of creamy avocado, crunchy vegetables, and savory spices makes this dish a filling and flavorful choice.

Ingredients:

• 2 medium sweet potatoes
• 1/2 cup mashed avocado
• 1/4 cup diced cherry tomatoes
• 1/4 cup diced cucumber
• 1/2 tsp chili powder
• 1/4 tsp smoked paprika
• 1 tbsp chopped fresh cilantro
• 1 tbsp olive oil

Instructions:

1. Preheat your oven to 375°F (190°C). Pierce the sweet potatoes with a fork and bake for 40-50 minutes until tender.
2. Once cool, cut the sweet potatoes in half and scoop out most of the flesh, leaving a thin layer inside the skins.
3. Brush the skins with olive oil and sprinkle with chili powder and smoked paprika. Bake for another 10 minutes until crispy.
4. Fill the skins with mashed avocado, cherry tomatoes, and cucumber. Garnish with cilantro and serve.

These loaded sweet potato skins are a delicious way to enjoy a nutrient-rich, low-carb lunch. The crisp skins and fresh toppings create a delightful balance of textures and flavors.

Garlic and Dill Potato Salad

This refreshing potato salad combines the creamy tang of a yogurt-based dressing with the herbal notes of fresh dill. With no added salt, it’s a low-sodium alternative that’s perfect for meal prepping or enjoying as a light lunch.

Ingredients:

• 3 medium red potatoes, cubed
• 1/4 cup plain unsweetened Greek yogurt
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tbsp chopped fresh dill
• 1/4 tsp black pepper
• 1 tbsp lemon juice

Instructions:

1. Boil the potatoes in a large pot of water until tender, about 15 minutes. Drain and let cool.
2. In a mixing bowl, whisk together Greek yogurt, olive oil, garlic powder, dill, black pepper, and lemon juice.
3. Toss the cooled potatoes in the dressing until evenly coated.
4. Chill in the refrigerator for at least 30 minutes before serving.

This garlic and dill potato salad is a refreshing take on a classic dish. Its creamy texture and vibrant flavors make it an excellent choice for a satisfying keto-friendly meal.

Spicy Baked Potato Wedges

For a low-sodium, keto-friendly twist on fries, these spicy baked potato wedges are an irresistible choice. Coated with bold spices and roasted to perfection, they’re a crispy and flavorful option for lunch or as a side dish.

Ingredients:

• 3 medium russet potatoes, cut into wedges
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1 tbsp chopped fresh parsley for garnish

Instructions:

1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. In a large bowl, toss the potato wedges with olive oil, smoked paprika, cayenne pepper, garlic powder, and black pepper.
3. Spread the wedges in a single layer on the baking sheet.
4. Bake for 25-30 minutes, flipping halfway, until golden and crispy.
5. Garnish with fresh parsley and serve immediately.

These spicy baked potato wedges deliver all the crunch and heat you crave, without the extra sodium. Pair them with a cool dipping sauce for a well-rounded, satisfying keto lunch.

Cheesy Cauliflower Potato Casserole

Combining potatoes and cauliflower with a creamy, cheesy sauce, this casserole is a hearty and satisfying dish that’s low in sodium yet high in flavor. Perfect for meal prepping or enjoying as a comforting lunch.

Ingredients:

• 2 medium Yukon Gold potatoes, sliced thin
• 1 small head of cauliflower, cut into florets
• 1/2 cup shredded low-fat cheddar cheese
• 1/4 cup unsweetened almond milk
• 2 tbsp unsalted butter
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1 tbsp chopped fresh parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a baking dish with a little butter.
2. Steam the potato slices and cauliflower florets until tender.
3. In a saucepan, melt butter and whisk in almond milk, garlic powder, and black pepper. Stir in shredded cheese until melted.
4. Layer the potatoes and cauliflower in the baking dish. Pour the cheese sauce over the top.
5. Bake for 20 minutes until golden and bubbly. Garnish with parsley before serving.

This cheesy cauliflower potato casserole offers a comforting blend of textures and flavors, making it a satisfying option for lunch or as a make-ahead dish.

Potato and Kale Soup

This nourishing soup combines tender potatoes with fresh kale in a flavorful broth, creating a hearty and wholesome meal that’s both low in sodium and keto-friendly. Ideal for cold days or meal prepping.

Ingredients:

• 2 medium potatoes, diced
• 2 cups chopped kale
• 1 small onion, diced
• 3 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1/4 tsp smoked paprika

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion until soft.
2. Add diced potatoes, garlic powder, black pepper, and smoked paprika. Stir for 2 minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 15 minutes.
4. Add chopped kale and cook for another 5 minutes until tender.
5. Serve hot with a drizzle of olive oil on top.

This potato and kale soup is a comforting and nutritious choice, perfect for warming up during colder months. Its robust flavors and satisfying texture make it a favorite for keto lunches.

Roasted Garlic and Potato Dip

A creamy and flavorful dip made with roasted garlic and potatoes, this dish is a low-sodium alternative to traditional spreads. Enjoy it with fresh veggies or keto-friendly crackers for a light and satisfying lunch.

Ingredients:

• 2 medium potatoes, peeled and cubed
• 1 whole garlic bulb
• 2 tbsp olive oil
• 1/4 cup unsweetened Greek yogurt
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1 tbsp lemon juice

Instructions:

1. Preheat your oven to 400°F (200°C). Slice the top off the garlic bulb, drizzle with olive oil, and wrap in foil. Roast for 30 minutes.
2. Boil the cubed potatoes until tender, then drain.
3. Squeeze the roasted garlic cloves into a blender. Add potatoes, Greek yogurt, garlic powder, black pepper, and lemon juice. Blend until smooth.
4. Transfer to a bowl and serve with fresh vegetables or keto-friendly crackers.

This roasted garlic and potato dip is a delicious and versatile dish, perfect for snacking or as a component of a light, flavorful lunch.

Herb-Crusted Potato Medallions

Elevate your keto lunch with these elegant herb-crusted potato medallions. Crispy on the outside and tender on the inside, they’re flavored with fresh herbs and olive oil for a sophisticated yet simple dish.

Ingredients:

• 2 large potatoes, sliced into 1/2-inch rounds
• 2 tbsp olive oil
• 1 tbsp chopped fresh parsley
• 1 tbsp chopped fresh thyme
• 1 tsp garlic powder
• 1/4 tsp black pepper
• 1/4 tsp smoked paprika

Instructions:

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a bowl, toss the potato slices with olive oil, parsley, thyme, garlic powder, black pepper, and smoked paprika.
3. Arrange the potato medallions in a single layer on the baking sheet.
4. Bake for 25-30 minutes, flipping halfway through, until golden and crispy.
5. Serve warm as a side dish or with a fresh green salad.

These herb-crusted potato medallions are a delightful addition to any keto lunch menu. Their vibrant flavors and satisfying crunch make them a crowd-pleasing favorite.

Spinach and Potato Frittata

This spinach and potato frittata is a protein-packed dish that combines fluffy eggs with tender potatoes and fresh spinach. It’s a versatile, low-sodium lunch option that can be prepared ahead of time and enjoyed hot or cold.

Ingredients:

• 3 medium potatoes, peeled and diced
• 2 cups fresh spinach, chopped
• 6 large eggs
• 1/4 cup unsweetened almond milk
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1/4 tsp smoked paprika

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Heat olive oil in an oven-safe skillet over medium heat. Add the diced potatoes and cook until tender, about 10 minutes.
3. Add the chopped spinach and cook until wilted.
4. In a mixing bowl, whisk together eggs, almond milk, garlic powder, black pepper, and smoked paprika.
5. Pour the egg mixture over the potatoes and spinach in the skillet. Cook for 2-3 minutes, then transfer to the oven.
6. Bake for 12-15 minutes, or until the frittata is set and lightly golden.
7. Slice and serve warm or chilled.

his spinach and potato frittata is a hearty and wholesome meal that’s perfect for lunch or meal prep. Its balance of flavors and nutrients makes it a satisfying keto-friendly option.

Lemon Herb Potato Salad

Light and refreshing, this lemon herb potato salad is a low-sodium twist on a classic favorite. Packed with fresh herbs and a tangy lemon dressing, it’s an ideal side or standalone lunch dish.

Ingredients:

• 4 medium potatoes, boiled and cubed
• 2 tbsp olive oil
• 1 tbsp fresh lemon juice
• 1 tsp lemon zest
• 1 tbsp chopped fresh dill
• 1 tbsp chopped fresh parsley
• 1/2 tsp garlic powder
• 1/4 tsp black pepper

Instructions:

1. In a large bowl, whisk together olive oil, lemon juice, lemon zest, dill, parsley, garlic powder, and black pepper.
2. Add the boiled potato cubes to the bowl and toss to coat evenly.
3. Chill the salad in the refrigerator for at least 30 minutes before serving.

This lemon herb potato salad is a vibrant and refreshing dish that’s perfect for warm days or as a light keto lunch. Its zesty flavors and simplicity make it a go-to recipe for any occasion.

Note: More recipes are coming soon!