35+ Nutritious Friday Low Sodium Quinoa Recipes for Your Next Dinner

If you’re looking to kick off your weekend with a healthy, delicious, and low-sodium meal, quinoa is the perfect base for a variety of recipes.

Known for its high protein content and versatility, quinoa is an excellent choice for those looking to reduce sodium intake without sacrificing flavor.

Whether you’re preparing a cozy Friday dinner for yourself or hosting friends, these 35+ low sodium quinoa recipes offer a fantastic range of options that are both heart-healthy and c.

From salads and bowls to main dishes and sides, quinoa can be transformed into a meal that satisfies without compromising on taste.

35+ Nutritious Friday Low Sodium Quinoa Recipes for Your Next Dinner

These 35+ low sodium quinoa recipes provide a wealth of healthy options to inspire your Friday meals.

Whether you’re craving something light and fresh or a warm, hearty dish, quinoa proves to be a versatile ingredient that accommodates a variety of tastes and dietary needs.

By reducing sodium and focusing on fresh, wholesome ingredients, you can enjoy a delicious meal that supports your well-being.

So, grab your quinoa and get cooking—your healthier Friday night is just one recipe away!

Quinoa & Avocado Salad with Lemon Dressing

This quinoa and avocado salad is a perfect low-sodium, low-carb, and keto-friendly option for a fresh and satisfying lunch. Packed with heart-healthy fats from avocado, a boost of fiber from quinoa, and the bright flavors of lemon, this dish is both nutritious and refreshing. Ideal for a Friday lunch, it’s light yet filling, and requires minimal preparation.

Ingredients:

• 1 cup cooked quinoa (preferably chilled)
• 1 ripe avocado, diced
• 1 small cucumber, chopped
• 1/4 cup red onion, finely diced
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon olive oil
• Juice of 1 lemon
• 1 teaspoon apple cider vinegar
• Salt and pepper to taste (optional, keep to a minimum)
• Optional: A pinch of chili flakes for a hint of spice

Instructions:

1. In a large bowl, combine the cooked and cooled quinoa with diced avocado, chopped cucumber, red onion, and fresh cilantro.
2. In a small bowl, whisk together olive oil, lemon juice, apple cider vinegar, and a pinch of chili flakes if using. Drizzle over the quinoa mixture.
3. Toss gently to combine all ingredients, being careful not to mash the avocado.
4. Season lightly with salt and pepper, if desired, keeping the sodium low.
5. Serve immediately or refrigerate for 30 minutes for a chilled salad.

This Quinoa & Avocado Salad is a healthy and satisfying choice for a keto lunch. The creamy texture of avocado complements the light and fluffy quinoa, while the lemon dressing adds a zesty and refreshing touch. It’s an easy-to-make, nutrient-packed meal that fits perfectly into a low-sodium, low-carb diet and is ideal for a Friday lunch that won’t leave you feeling sluggish.

Zucchini Noodles with Quinoa Pesto

A creative twist on a traditional pesto pasta, this dish swaps out the noodles for zucchini, making it a keto-friendly and low-sodium alternative. Combined with quinoa, this recipe provides protein, fiber, and healthy fats, making it a balanced and satisfying meal. The homemade pesto uses fresh basil and olive oil, ensuring that every bite is bursting with flavor while staying within low-sodium limits.

Ingredients:

• 1 large zucchini, spiralized into noodles
• 1/2 cup cooked quinoa
• 1 cup fresh basil leaves
• 1/4 cup walnuts or pine nuts
• 1/4 cup olive oil
• 2 tablespoons nutritional yeast (optional for a cheesy flavor)
• 1 garlic clove
• Juice of 1 lemon
• Fresh ground black pepper (to taste)

Instructions:

1. Spiralize the zucchini into noodles and set them aside. Optionally, you can sauté them lightly in a pan for 2-3 minutes, but avoid overcooking to keep them crisp.
2. In a food processor, combine the basil leaves, walnuts or pine nuts, garlic, olive oil, lemon juice, and nutritional yeast. Pulse until smooth, scraping down the sides if necessary.
3. Toss the quinoa and zucchini noodles together in a large bowl, then pour over the pesto sauce and mix until evenly coated.
4. Season with freshly ground black pepper to taste and serve.

The Zucchini Noodles with Quinoa Pesto is a great low-sodium, low-carb alternative to traditional pasta dishes. The fresh basil pesto brings a burst of flavor, while the zucchini noodles provide a satisfying texture without the carbs. Quinoa adds protein, making this dish a complete and nutrient-dense meal. This recipe is perfect for a keto lunch that will keep you feeling full and energized, without compromising on taste or your health goals.

Quinoa-Stuffed Bell Peppers

Quinoa-Stuffed Bell Peppers are an ideal low-sodium, low-carb meal packed with protein and fiber. The quinoa filling is mixed with a medley of vegetables and seasoned with simple, fresh herbs and spices, creating a flavorful, guilt-free lunch option. These stuffed peppers are not only nutritious but also visually appealing, making them perfect for a festive Friday meal.

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 cup cooked quinoa
• 1/2 cup diced tomatoes (fresh or no-salt added canned)
• 1/4 cup chopped red onion
• 1/4 cup fresh parsley, chopped
• 1/4 teaspoon cumin
• 1/4 teaspoon paprika
• 1 tablespoon olive oil
• Fresh ground black pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Prepare the bell peppers by cutting off the tops and removing the seeds and membranes. Place them in a baking dish.
3. In a large bowl, combine the cooked quinoa, diced tomatoes, red onion, parsley, cumin, paprika, olive oil, and black pepper. Mix until well combined.
4. Stuff each bell pepper with the quinoa mixture, pressing it down gently.
5. Cover the baking dish with foil and bake for 30-35 minutes, until the peppers are tender.
6. Remove the foil and bake for an additional 5-10 minutes to slightly brown the top of the quinoa.
7. Serve hot, garnished with extra fresh parsley if desired.

Quinoa-Stuffed Bell Peppers are a colorful and satisfying dish that offers a burst of nutrients while being low in sodium and carbs. The quinoa mixture is both hearty and flavorful, while the bell peppers provide a crisp, slightly sweet base. This recipe is a fantastic option for a Friday lunch, offering the perfect balance of protein, fiber, and fresh ingredients to keep you feeling full and nourished without the added sodium.

Quinoa & Kale Frittata

This Quinoa & Kale Frittata is a savory, low-sodium, and keto-friendly dish that’s perfect for a Friday lunch. The combination of protein-packed quinoa and nutrient-dense kale creates a flavorful and filling meal, while the eggs provide the richness needed to make this frittata satisfying. It’s a great way to incorporate greens and grains into a low-carb diet, offering a delicious and healthy meal option for anyone looking to reduce sodium intake.

Ingredients:

• 1 cup cooked quinoa
• 4 large eggs
• 1 cup fresh kale, chopped
• 1/4 cup red onion, diced
• 1/4 cup feta cheese (optional for added flavor)
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• Fresh black pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a medium-sized oven-safe skillet, heat olive oil over medium heat. Add the diced red onion and sauté for 2-3 minutes until softened.
3. Add the chopped kale to the skillet and cook for an additional 3-4 minutes, stirring occasionally, until wilted.
4. In a bowl, whisk the eggs with garlic powder, black pepper, and a pinch of salt if desired. Pour the eggs over the kale and onions in the skillet.
5. Sprinkle the cooked quinoa evenly across the top, then add the feta cheese, if using.
6. Transfer the skillet to the oven and bake for 15-20 minutes, or until the eggs are fully set and the top is slightly golden.
7. Allow the frittata to cool for a few minutes before slicing and serving.

The Quinoa & Kale Frittata is an ideal low-sodium, keto-friendly dish that’s rich in protein, fiber, and healthy fats. The quinoa adds texture and substance, while the kale brings in essential vitamins and minerals. This frittata makes for an excellent, easy-to-prepare lunch that can be enjoyed warm or cold. Perfect for a Friday meal, it offers a balanced and satisfying option that will keep you energized and satisfied throughout the day.

Quinoa & Cucumber Lettuce Wraps

These Quinoa & Cucumber Lettuce Wraps offer a fresh, low-sodium, and keto-friendly lunch option that is light but still filling. The quinoa acts as a protein base, while the crunchy cucumber adds a refreshing element. With the lettuce acting as a low-carb wrapper, these wraps are perfect for anyone following a low-carb, low-sodium, or keto diet, and they’re easy to assemble, making them great for a quick and healthy lunch.

Ingredients:

• 1 cup cooked quinoa
• 1 small cucumber, thinly sliced
• 1/2 cup shredded carrots
• 1/4 cup fresh cilantro, chopped
• 1 tablespoon rice vinegar
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• 1 teaspoon sesame oil (optional)
• 8 large lettuce leaves (such as Romaine or Butter lettuce)

Instructions:

1. In a large bowl, combine the cooked quinoa, shredded carrots, sliced cucumber, and chopped cilantro.
2. In a small bowl, whisk together rice vinegar, olive oil, lime juice, and sesame oil (if using). Pour the dressing over the quinoa mixture and toss gently to combine.
3. Lay the lettuce leaves flat on a clean surface and spoon a generous amount of the quinoa mixture into the center of each leaf.
4. Roll up the lettuce leaves tightly around the quinoa mixture, creating wraps.
5. Serve immediately or refrigerate for up to an hour before serving for a refreshing chilled meal.

Quinoa & Cucumber Lettuce Wraps are a fantastic low-sodium, keto-friendly lunch option. The cool, crisp lettuce and refreshing cucumber make each bite light yet satisfying, while the quinoa provides protein and fiber. The rice vinegar and lime juice dressing gives these wraps a bright, tangy flavor that complements the ingredients perfectly. These wraps are easy to make, portable, and perfect for a healthy Friday lunch that’s light on carbs and sodium but big on flavor.

spicy Quinoa & Cauliflower Stir-Fry

This Spicy Quinoa & Cauliflower Stir-Fry is a low-sodium, low-carb dish that packs a punch with bold flavors and a satisfying texture. The quinoa provides a protein-rich base, while cauliflower is roasted until crispy and tender, creating a perfect contrast in texture. With a kick of spice from chili flakes and a drizzle of low-sodium soy sauce, this stir-fry is a great keto-friendly lunch that’s quick to prepare and full of flavor.

Ingredients:

• 1 cup cooked quinoa
• 2 cups cauliflower florets
• 1 tablespoon olive oil
• 1 tablespoon low-sodium soy sauce
• 1/2 teaspoon red pepper flakes (adjust to your preferred spice level)
• 1/4 teaspoon smoked paprika
• 2 garlic cloves, minced
• 1 tablespoon fresh parsley, chopped (for garnish)
• Fresh ground black pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Spread the cauliflower florets on a baking sheet, drizzle with olive oil, and sprinkle with smoked paprika and black pepper. Roast for 20-25 minutes, flipping halfway through, until the cauliflower is golden and crispy.
2. While the cauliflower is roasting, heat a large skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
3. Add the cooked quinoa to the skillet and stir for 1-2 minutes, allowing the quinoa to warm up.
4. Once the cauliflower is done roasting, add it to the skillet with the quinoa, along with the low-sodium soy sauce and red pepper flakes.
5. Toss everything together to combine, then garnish with fresh parsley before serving.

The Spicy Quinoa & Cauliflower Stir-Fry is an exciting, low-sodium, and keto-friendly dish that’s packed with bold flavors and satisfying textures. The combination of quinoa and roasted cauliflower provides a perfect balance of protein and fiber, while the spicy kick from the red pepper flakes adds a delicious heat. This dish is perfect for a Friday lunch that’s not only healthy but also quick and easy to prepare. It’s a great option for those who want a spicy, savory meal without the added carbs or sodium.

Quinoa & Roasted Vegetable Buddha Bowl

A nourishing and colorful dish, this Quinoa & Roasted Vegetable Buddha Bowl is a low-sodium, keto-friendly option that is as vibrant as it is healthy. Packed with roasted vegetables, quinoa, and a light tahini dressing, this meal is full of fiber, healthy fats, and protein. It’s an ideal dish for a Friday lunch, offering a refreshing way to enjoy your veggies while sticking to a low-carb, low-sodium lifestyle.

Ingredients:

• 1 cup cooked quinoa
• 1 small sweet potato, peeled and cubed
• 1 cup broccoli florets
• 1/2 cup red bell pepper, chopped
• 1 tablespoon olive oil
• 1 tablespoon sesame seeds (optional)
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 teaspoon apple cider vinegar
• 1 teaspoon maple syrup (optional)
• Fresh ground black pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Place the sweet potato cubes, broccoli florets, and red bell pepper on a baking sheet. Drizzle with olive oil and toss to coat evenly.
2. Roast the vegetables for 20-25 minutes, flipping halfway through, until tender and slightly caramelized.
3. While the vegetables are roasting, prepare the dressing by whisking together tahini, lemon juice, apple cider vinegar, maple syrup (if using), and black pepper in a small bowl. Add water a teaspoon at a time to achieve a creamy consistency.
4. Assemble the Buddha bowls by dividing the cooked quinoa and roasted vegetables between bowls.
5. Drizzle the tahini dressing over the top and sprinkle with sesame seeds for extra crunch.

The Quinoa & Roasted Vegetable Buddha Bowl is a perfect low-sodium, keto-friendly dish for a fulfilling lunch. The quinoa provides a protein-packed base, while the roasted vegetables offer a variety of textures and flavors. The tahini dressing brings a creamy, tangy contrast, making this dish a complete, nourishing meal. With its vibrant colors and wholesome ingredients, this bowl is an excellent choice for a Friday lunch that’s both satisfying and health-conscious.

Quinoa & Mushroom Lettuce Wraps

These Quinoa & Mushroom Lettuce Wraps are a light and delicious low-sodium, keto-friendly option that combines savory mushrooms, protein-packed quinoa, and fresh, crisp lettuce. This recipe is simple to prepare and perfect for a low-carb, low-sodium lunch. The mushrooms and quinoa blend together beautifully with a burst of flavor from garlic and soy sauce, making it a delightful and nutritious meal for a Friday.

Ingredients:

• 1 cup cooked quinoa
• 1 cup mushrooms, sliced (any variety)
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil (optional)
• 1 tablespoon fresh parsley, chopped
• 8 large lettuce leaves (such as Romaine or Butter lettuce)
• Fresh ground black pepper to taste

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the sliced mushrooms and cook for 5-7 minutes, until tender and browned.
2. Add the minced garlic to the skillet and sauté for an additional minute until fragrant.
3. Stir in the cooked quinoa, low-sodium soy sauce, and sesame oil (if using). Mix well and cook for another 2-3 minutes to allow the flavors to combine.
4. Remove the skillet from heat and stir in the fresh parsley.
5. Spoon the quinoa and mushroom mixture into the center of each lettuce leaf and fold the edges to form a wrap.
6. Serve immediately or refrigerate for a refreshing, chilled meal.

These Quinoa & Mushroom Lettuce Wraps are a great low-sodium, keto-friendly lunch option that’s both light and satisfying. The earthy mushrooms blend wonderfully with quinoa, creating a protein-packed filling for the crisp lettuce wraps. The combination of garlic, soy sauce, and sesame oil brings depth and flavor to this simple yet flavorful dish. It’s an easy-to-make meal that is both nutritious and low in carbs and sodium, making it a great choice for a Friday lunch.

Quinoa & Spinach Stuffed Portobello Mushrooms

These Quinoa & Spinach Stuffed Portobello Mushrooms are a perfect low-sodium, keto-friendly dish that combines hearty mushrooms with quinoa and spinach for a filling and nutritious meal. The rich, umami flavor of the Portobello mushrooms serves as a perfect base for the quinoa and spinach stuffing, making this dish an excellent choice for a Friday lunch. It’s packed with fiber, protein, and healthy fats, offering a satisfying meal without the carbs.

Ingredients:

• 4 large Portobello mushroom caps, stems removed
• 1 cup cooked quinoa
• 1 cup fresh spinach, chopped
• 1/4 cup red onion, finely diced
• 1/4 cup feta cheese (optional)
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1 teaspoon dried oregano
• Fresh black pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Place the Portobello mushroom caps on a baking sheet, stem side up, and drizzle with olive oil. Roast for 10-12 minutes, until the mushrooms are tender.
3. While the mushrooms are roasting, heat a skillet over medium heat and sauté the diced red onion and garlic in olive oil until soft and fragrant.
4. Add the chopped spinach to the skillet and cook for 2-3 minutes until wilted. Stir in the cooked quinoa, oregano, and black pepper, and cook for another 2 minutes to combine.
5. Remove the mushrooms from the oven and stuff each cap with the quinoa and spinach mixture.
6. Top with feta cheese (if using) and return to the oven for an additional 5-7 minutes, until the cheese is slightly melted and golden.
7. Serve hot, garnished with fresh parsley if desired.

Quinoa & Spinach Stuffed Portobello Mushrooms are a delightful low-sodium, keto-friendly lunch that is both savory and filling. The combination of quinoa, spinach, and the earthy Portobello mushrooms makes for a hearty and satisfying meal. The optional feta cheese adds a creamy, salty finish without compromising the dish’s low-sodium goal. This recipe is perfect for a Friday lunch that is delicious, nutritious, and provides the perfect balance of protein, fiber, and healthy fats.

Quinoa & Cabbage Stir-Fry

This Quinoa & Cabbage Stir-Fry is a simple, low-sodium, and keto-friendly dish that combines the earthy flavors of quinoa with the crunch of cabbage. Stir-fried with a few fresh vegetables and a light soy-based sauce, this dish is not only easy to prepare but also packed with nutrients. The cabbage adds a satisfying crunch, while the quinoa provides the protein and fiber needed to make this dish both filling and healthy.

Ingredients:

• 1 cup cooked quinoa
• 2 cups cabbage, thinly sliced
• 1/2 cup carrots, julienned
• 1/4 cup green onions, chopped
• 1 tablespoon olive oil
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil (optional)
• 1 teaspoon grated ginger
• Fresh black pepper to taste

Instructions:

1. Heat the olive oil in a large skillet or wok over medium heat. Add the grated ginger and sauté for 1-2 minutes until fragrant.
2. Add the sliced cabbage, carrots, and green onions to the skillet. Stir-fry for about 5-7 minutes, until the vegetables begin to soften and the cabbage is slightly caramelized.
3. Stir in the cooked quinoa and soy sauce. Continue cooking for an additional 2-3 minutes, allowing the quinoa to heat through.
4. Drizzle with sesame oil (if using) and season with freshly ground black pepper to taste.
5. Serve immediately, garnished with extra green onions or sesame seeds for added crunch.

This Quinoa & Cabbage Stir-Fry is a quick, flavorful, and satisfying low-sodium, keto-friendly dish. The crunch of the cabbage and carrots pairs perfectly with the fluffy quinoa, making it a hearty yet light meal. The ginger and soy sauce provide a delicious, savory base, while the sesame oil adds a hint of nuttiness. It’s an ideal Friday lunch, offering a simple yet nutritious way to stay on track with your low-sodium, low-carb diet.

Quinoa & Grilled Shrimp Salad

This Quinoa & Grilled Shrimp Salad is a light yet satisfying low-sodium, keto-friendly dish, perfect for a refreshing Friday lunch. With protein-packed quinoa, succulent grilled shrimp, and a zesty lemon vinaigrette, this salad offers the perfect balance of flavors. It’s a nutrient-dense meal that can be made quickly, offering a delicious way to stay within a low-sodium, low-carb lifestyle.

Ingredients:

• 1 cup cooked quinoa
• 8-10 large shrimp, peeled and deveined
• 1 tablespoon olive oil
• Juice of 1 lemon
• 1 teaspoon Dijon mustard
• 1/4 cup fresh parsley, chopped
• 1/2 cup cucumber, sliced
• 1/4 cup red bell pepper, chopped
• Fresh black pepper to taste

Instructions:

1. Preheat a grill pan or outdoor grill over medium heat. Drizzle the shrimp with olive oil and season with black pepper.
2. Grill the shrimp for 2-3 minutes per side until they are opaque and cooked through. Remove from heat.
3. In a small bowl, whisk together the lemon juice, Dijon mustard, and a drizzle of olive oil to create the dressing.
4. In a large bowl, combine the cooked quinoa, grilled shrimp, cucumber, red bell pepper, and chopped parsley.
5. Drizzle the lemon dressing over the salad and toss gently to combine.
6. Serve immediately for a light and refreshing lunch.

The Quinoa & Grilled Shrimp Salad is a perfect low-sodium, keto-friendly option for a Friday lunch. With the protein-rich quinoa and succulent shrimp, this salad provides a great balance of flavors and textures. The fresh vegetables add a crisp crunch, while the lemon vinaigrette enhances the overall freshness of the dish. This salad is quick to prepare and is a great way to enjoy a light yet filling meal that aligns with a low-carb, low-sodium diet.

quinoa & Eggplant Parmesan

Quinoa & Eggplant Parmesan is a healthy, low-sodium, and keto-friendly twist on the classic eggplant Parmesan. Instead of breadcrumbs, quinoa is used as the base, offering a gluten-free and high-protein alternative. The eggplant is baked with a savory tomato sauce and melted mozzarella cheese for a hearty, satisfying dish that’s perfect for a Friday lunch.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 1 cup cooked quinoa
• 1/2 cup tomato sauce (low-sodium)
• 1/2 cup shredded mozzarella cheese (or vegan cheese for a dairy-free version)
• 1/4 cup Parmesan cheese (optional)
• 1 teaspoon dried oregano
• 1 tablespoon olive oil
• Fresh ground black pepper to taste
• Fresh basil, chopped (for garnish)

Instructions:

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Drizzle the eggplant slices with olive oil and season with black pepper and oregano. Place the slices on the prepared baking sheet and bake for 20 minutes, flipping halfway through, until the eggplant is tender.
3. While the eggplant is baking, prepare the quinoa and tomato sauce. In a small saucepan, heat the tomato sauce over medium heat.
4. Once the eggplant is done, remove from the oven and top each slice with a spoonful of cooked quinoa, followed by a spoonful of tomato sauce and a sprinkle of mozzarella and Parmesan cheese (if using).
5. Return to the oven for an additional 5-7 minutes until the cheese is melted and bubbly.
6. Garnish with fresh basil and serve immediately.

Quinoa & Eggplant Parmesan is a wonderful low-sodium, keto-friendly version of a classic comfort dish. The quinoa adds protein and texture, while the eggplant is perfectly tender and absorbs the savory tomato sauce. The melted cheese gives the dish a satisfying richness without the need for breadcrumbs, making it a great option for a low-carb, low-sodium diet. This recipe is a

Quinoa & Avocado Chicken Salad

The Quinoa & Avocado Chicken Salad is a refreshing and satisfying low-sodium, keto-friendly dish that’s perfect for a light Friday lunch. This salad combines the protein of chicken with the creamy richness of avocado and the heartiness of quinoa, all tossed together in a light lemon vinaigrette. It’s full of healthy fats, fiber, and protein, offering a balanced and nourishing meal that will keep you full and energized.

Ingredients:

• 1 cup cooked quinoa
• 1 large chicken breast, grilled and chopped
• 1 ripe avocado, diced
• 1/4 cup red onion, thinly sliced
• 1/4 cup cucumber, chopped
• 1 tablespoon olive oil
• Juice of 1 lemon
• 1 teaspoon Dijon mustard
• Fresh black pepper to taste
• Fresh cilantro or parsley, chopped (for garnish)

Instructions:

1. In a large bowl, combine the cooked quinoa, chopped chicken breast, diced avocado, red onion, and cucumber.
2. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, and black pepper to make the dressing.
3. Pour the dressing over the salad and toss gently to combine.
4. Garnish with fresh cilantro or parsley and serve immediately.

The Quinoa & Avocado Chicken Salad is a healthy and filling low-sodium, keto-friendly lunch option that brings together the perfect blend of textures and flavors. The creamy avocado pairs beautifully with the protein-packed chicken and quinoa, while the light lemon dressing adds a fresh and tangy note. This salad is quick to prepare, making it a perfect meal for a busy Friday, and it’s guaranteed to leave you feeling satisfied and nourished.

Quinoa & Zucchini Fritters

Quinoa & Zucchini Fritters are a delicious, low-sodium, keto-friendly option for a filling yet light lunch. These fritters are made with quinoa and grated zucchini, providing a perfect balance of protein and fiber while keeping carbs low. The quinoa gives the fritters a crunchy texture, while the zucchini adds moisture and freshness. Paired with a simple dipping sauce, they make for a delightful and nutritious lunch.

Ingredients:

• 1 cup cooked quinoa
• 2 medium zucchinis, grated
• 2 large eggs
• 1/4 cup almond flour (or coconut flour for a gluten-free option)
• 1 tablespoon olive oil
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Fresh black pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Grate the zucchinis and place them in a clean towel or cheesecloth to squeeze out any excess moisture.
2. In a large bowl, combine the cooked quinoa, grated zucchini, eggs, almond flour, garlic powder, onion powder, and black pepper. Mix well until all ingredients are fully incorporated.
3. Heat olive oil in a skillet over medium heat. Spoon tablespoons of the mixture into the skillet and flatten them slightly to form fritters.
4. Cook for 3-4 minutes on each side until golden brown and crispy.
5. Remove from the skillet and place on a paper towel to drain excess oil. Garnish with fresh parsley and serve with a low-sodium dipping sauce or plain yogurt.

These Quinoa & Zucchini Fritters are a healthy, low-sodium, keto-friendly lunch that’s both delicious and satisfying. The combination of quinoa and zucchini creates a light yet hearty dish that’s perfect for a busy Friday. The fritters have a satisfying crunch on the outside while remaining soft on the inside, making them the perfect bite-sized meal. Paired with a tangy dipping sauce, they offer a fulfilling meal that aligns with a low-carb, low-sodium lifestyle.

Quinoa & Roasted Red Pepper Soup

This Quinoa & Roasted Red Pepper Soup is a warm, comforting, low-sodium, and keto-friendly option perfect for a Friday lunch. The smoky sweetness of roasted red peppers is complemented by the hearty quinoa, creating a satisfying and nourishing soup. It’s rich in flavor and fiber while remaining low in sodium and carbohydrates, making it an excellent choice for anyone following a low-sodium, keto diet.

Ingredients:

• 1 cup cooked quinoa
• 3 large red bell peppers, roasted and peeled
• 1 small onion, chopped
• 2 garlic cloves, minced
• 2 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/4 teaspoon cumin
• Fresh black pepper to taste
• Fresh basil or parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C). Place the red peppers on a baking sheet and roast for 20-25 minutes until the skins are charred. Remove from the oven and let them cool before peeling off the skins and removing the seeds.
2. In a large pot, heat olive oil over medium heat and sauté the chopped onion and minced garlic for 3-4 minutes until fragrant.
3. Add the roasted red peppers, smoked paprika, cumin, and vegetable broth to the pot. Stir and bring to a simmer. Let it cook for 10-15 minutes to allow the flavors to meld.
4. Using an immersion blender or regular blender, blend the soup until smooth and creamy. If the soup is too thick, add more vegetable broth to reach your desired consistency.
5. Stir in the cooked quinoa and cook for an additional 5 minutes until heated through.
6. Garnish with fresh basil or parsley and serve hot.

The Quinoa & Roasted Red Pepper Soup is a warm, flavorful, low-sodium, keto-friendly meal that’s perfect for a cozy Friday lunch. The roasted red peppers provide a smoky sweetness that pairs beautifully with the quinoa, creating a filling and nutrient-dense dish. This soup is easy to make, full of vitamins, and offers the right balance of protein and fiber while keeping the carbs and sodium in check. It’s a comforting option that will keep you satisfied and warm throughout the day.

Note: More recipes are coming soon!