50+ Hearty Saturday Low-Sodium Air Fryer Recipes for Every Meal

If you’re looking for ways to enjoy delicious, healthy meals while keeping your sodium intake in check, the air fryer is your new best friend!

Air frying is not only a great way to make crispy, flavorful dishes without excess oil, but it also allows you to control the ingredients you use, making it perfect for low-sodium cooking.

Whether you’re trying to reduce your salt intake for health reasons or simply want to enjoy healthier meals, we’ve got you covered.

In this blog post, we’ll share over 50 amazing low-sodium air fryer recipes that are perfect for your Saturday meals.

From crispy snacks and savory mains to sweet desserts, these recipes are simple, quick, and packed with flavor.

So, get your air fryer ready and let’s dive into some tasty low-sodium options for the whole family!

50+ Hearty Saturday Low-Sodium Air Fryer Recipes for Every Meal

Eating low-sodium doesn’t have to mean sacrificing flavor or enjoyment.

With the help of your air fryer, you can create mouthwatering meals that are both healthy and satisfying.

The 50+ recipes shared in this blog provide a wide range of options for every meal, from breakfast to dinner, snacks to desserts.

By using fresh ingredients and keeping sodium levels in check, you can maintain a healthy lifestyle without giving up the dishes you love.

So, next Saturday, fire up that air fryer, and start cooking up some of these delicious, low-sodium meals that are sure to keep everyone at the table happy and healthy!

Crispy Air Fryer Zucchini Chips

If you’re looking for a healthy, low-sodium snack, these crispy air fryer zucchini chips are perfect. Packed with flavor from a combination of spices and herbs, they’re a guilt-free alternative to potato chips. Whether served as a side dish or a snack, they’re sure to be a hit with your family and friends. With minimal oil and no added salt, they’re ideal for those watching their sodium intake.

Ingredients:

• 1 large zucchini, sliced thinly into rounds
• 1/2 cup whole wheat breadcrumbs or panko
• 1/4 cup grated parmesan cheese (optional for a low-sodium version, or use a reduced-sodium substitute)
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1/2 tsp black pepper
• 1/4 cup unsweetened almond milk or water
• Olive oil spray

Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. In a bowl, mix breadcrumbs, parmesan (if using), garlic powder, smoked paprika, and black pepper.
3. Dip zucchini slices into almond milk or water, then coat with the breadcrumb mixture.
4. Place coated zucchini slices in a single layer in the air fryer basket. Lightly spray with olive oil.
5. Air fry for 8-10 minutes, flipping halfway, until golden brown and crispy.
6. Serve immediately with a side of low-sodium marinara sauce or a yogurt-based dip.

These zucchini chips are crunchy, flavorful, and satisfy cravings for something salty without the extra sodium. Perfect for game nights, family gatherings, or simply a healthy snack, they are easy to prepare and a great way to incorporate more veggies into your diet.

Herb-Crusted Air Fryer Chicken Tenders

Tender and juicy on the inside with a perfectly crispy herb-crusted coating, these air fryer chicken tenders are a low-sodium delight. The combination of fresh herbs and breadcrumbs makes them flavorful without the need for salt. Great for lunch, dinner, or even as a protein-packed snack, these tenders will quickly become a favorite.

Ingredients:

• 1 lb chicken tenders (or chicken breast cut into strips)
• 1 cup whole wheat breadcrumbs
• 1/4 cup fresh parsley, finely chopped
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1/4 cup plain Greek yogurt or unsweetened almond milk
• Olive oil spray

Instructions:

1. Preheat your air fryer to 400°F (200°C).
2. In a bowl, combine breadcrumbs, parsley, oregano, thyme, garlic powder, and black pepper.
3. Dip each chicken tender into Greek yogurt or almond milk, then coat with the breadcrumb mixture.
4. Arrange the tenders in a single layer in the air fryer basket and lightly spray with olive oil.
5. Cook for 12-15 minutes, flipping halfway through, until the coating is golden and the chicken is cooked through.
6. Serve with a low-sodium dipping sauce like mustard or plain yogurt.

These herb-crusted chicken tenders are a healthy, low-sodium version of a classic favorite. Packed with protein and bursting with flavor, they’re perfect for any occasion and are sure to impress both kids and adults alike.

Air Fryer Sweet Potato Wedges

Sweet potatoes are naturally sweet and nutrient-dense, making them an excellent choice for a low-sodium diet. These air fryer sweet potato wedges are seasoned with spices that bring out their natural sweetness while adding a kick of flavor. They’re crispy on the outside and soft on the inside—perfect as a side dish or snack.

Ingredients:

• 2 medium sweet potatoes, cut into wedges
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/2 tsp chili powder
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. In a large bowl, toss sweet potato wedges with olive oil and all the spices until evenly coated.
3. Arrange the wedges in a single layer in the air fryer basket.
4. Cook for 12-15 minutes, shaking the basket halfway through, until the wedges are crispy and golden brown.
5. Serve with a low-sodium dipping sauce like Greek yogurt mixed with a touch of lemon juice and dill.

These air fryer sweet potato wedges are a delicious way to satisfy your craving for fries without the added sodium. Their natural sweetness pairs wonderfully with the smoky and spicy seasoning, making them a versatile addition to any meal.

Air Fryer Garlic and Herb Brussels Sprouts

Brussels sprouts are often overlooked, but when cooked right, they transform into a crispy, caramelized, and flavorful dish. This air fryer recipe uses fresh garlic and herbs to create a delicious, low-sodium side dish that will elevate any meal. Easy to make and packed with nutrients, it’s a recipe you’ll return to time and time again.

Ingredients:

• 1 lb Brussels sprouts, halved
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1/2 tsp black pepper
• Juice of 1/2 lemon

Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. Toss Brussels sprouts with olive oil, garlic, rosemary, thyme, and black pepper in a large bowl.
3. Spread the Brussels sprouts in a single layer in the air fryer basket.
4. Cook for 12-15 minutes, shaking the basket halfway through, until crispy and caramelized.
5. Squeeze fresh lemon juice over the Brussels sprouts before serving.

This garlic and herb Brussels sprouts recipe will change the way you think about this humble vegetable. The crispy texture and rich flavor make it a standout side dish that’s not only healthy but also irresistibly tasty.

Air Fryer Spiced Apple Rings

For a sweet, healthy treat, these air fryer spiced apple rings are the perfect solution. They’re naturally sweet with a hint of warm spices, making them an ideal dessert or snack. With no added sugar or salt, they’re a heart-healthy option that doesn’t skimp on flavor.

Ingredients:

• 2 large apples, cored and sliced into rings
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/2 tsp ground ginger
• 1 tbsp unsweetened almond milk or water

Instructions:

1. Preheat your air fryer to 350°F (175°C).
2. In a small bowl, mix cinnamon, nutmeg, and ginger.
3. Lightly brush apple rings with almond milk or water, then sprinkle with the spice mixture.
4. Place the apple rings in a single layer in the air fryer basket.
5. Cook for 8-10 minutes, flipping halfway, until the apples are tender and slightly caramelized.
6. Serve warm on their own or with a dollop of unsweetened yogurt.

These spiced apple rings are a deliciously simple dessert that highlights the natural sweetness of fruit. They’re perfect for satisfying your sweet tooth while staying within a low-sodium and heart-healthy diet. Enjoy them as a snack, dessert, or even a breakfast topping!

Air Fryer Lemon Pepper Salmon

This simple yet flavorful air fryer lemon pepper salmon is a great low-sodium recipe packed with healthy omega-3 fatty acids. The lemon and pepper seasoning adds a bright and zesty flavor, while the air fryer ensures a perfectly crispy skin and tender flesh. It’s an easy, quick, and healthy dinner option that can be made in just a few minutes!

Ingredients:

• 2 salmon fillets
• 1 tbsp olive oil
• 1 tsp lemon zest
• 1 tbsp fresh lemon juice
• 1/2 tsp black pepper
• 1/4 tsp garlic powder
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your air fryer to 400°F (200°C).
2. Rub the salmon fillets with olive oil and season with lemon zest, lemon juice, black pepper, and garlic powder.
3. Place the salmon fillets skin-side down in the air fryer basket.
4. Cook for 8-10 minutes, depending on the thickness of the fillets, until the salmon is cooked through and flakes easily.
5. Garnish with fresh parsley and serve immediately.

This air fryer lemon pepper salmon is a quick and healthy meal that’s full of flavor. The simplicity of the ingredients allows the freshness of the salmon to shine through, making it a perfect option for a light, low-sodium dinner that’s ready in no time.

Air Fryer Veggie Stuffed Bell Peppers

These air fryer veggie-stuffed bell peppers are a nutritious and satisfying low-sodium dish that can serve as a main or side. Packed with rice, black beans, and a variety of vegetables, these peppers are bursting with flavor. The air fryer helps cook them quickly while keeping the peppers tender and flavorful.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked brown rice
• 1/2 cup black beans, drained and rinsed
• 1/2 cup diced tomatoes
• 1/2 cup corn kernels
• 1 tsp cumin
• 1/2 tsp paprika
• 1/4 tsp black pepper
• Fresh cilantro for garnish (optional)

Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. In a bowl, mix the cooked rice, black beans, tomatoes, corn, cumin, paprika, and black pepper.
3. Stuff the bell peppers with the veggie and rice mixture.
4. Place the stuffed peppers in the air fryer basket and cook for 10-12 minutes, until the peppers are tender.
5. Garnish with fresh cilantro before serving.

These veggie-stuffed bell peppers are a perfect low-sodium meal packed with nutrients and flavor. They’re a great way to use up leftover rice and beans while keeping your sodium intake in check. Serve them as a light dinner or a hearty side to any dish.

Air Fryer Low-Sodium Falafel

These air fryer low-sodium falafel are crispy on the outside and tender on the inside. Made from chickpeas and a variety of fresh herbs and spices, they’re a great plant-based option for anyone looking to reduce their sodium intake. The air fryer makes them crisp without the need for frying, keeping them healthier and lighter.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 small onion, roughly chopped
• 2 cloves garlic
• 1/4 cup fresh parsley
• 1/4 cup fresh cilantro
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp black pepper
• 1 tbsp olive oil
• 1-2 tbsp flour (or chickpea flour)

Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. In a food processor, combine chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, black pepper, and olive oil. Pulse until the mixture is coarse but well combined.
3. If needed, add flour to help bind the mixture together.
4. Shape the mixture into small balls or patties.
5. Arrange the falafel in the air fryer basket and cook for 12-15 minutes, flipping halfway through, until golden and crispy.
6. Serve with a side of low-sodium tahini sauce or yogurt dip.

These low-sodium falafel are a healthy, flavorful alternative to traditional falafel. By using the air fryer, you get a crispy texture without the extra oil, making them a lighter option. Perfect for a vegetarian meal or as part of a Mediterranean-inspired spread.

Air Fryer Garlic Parmesan Asparagus

This air fryer garlic parmesan asparagus is a simple yet delicious side dish that’s both low in sodium and packed with flavor. The garlic adds depth, while the parmesan provides a savory, umami punch. Air frying the asparagus ensures it’s perfectly cooked—crispy on the outside and tender on the inside.

Ingredients:

• 1 bunch of asparagus, trimmed
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1/4 cup grated parmesan cheese (optional for reduced-sodium version)
• 1/4 tsp black pepper
• 1/2 tsp lemon zest

Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. Toss the asparagus with olive oil, minced garlic, black pepper, and parmesan cheese.
3. Arrange the asparagus in a single layer in the air fryer basket.
4. Cook for 7-10 minutes, shaking halfway through, until the asparagus is tender and slightly crispy.
5. Sprinkle with lemon zest before serving.

This air fryer garlic parmesan asparagus is a quick and tasty side dish that’s full of flavor but light on sodium. The air fryer brings out the natural sweetness of the asparagus while creating a perfectly crispy texture. A wonderful accompaniment to any main course!

Air Fryer Crispy Tofu Bites

These crispy tofu bites are a healthy, low-sodium snack or meal option that is both crunchy and satisfying. The air fryer creates a crispy texture without the need for excessive oil, while the tofu remains soft and flavorful. Tossed in a mix of herbs and spices, these tofu bites are great for adding plant-based protein to your diet.

Ingredients:

• 1 block firm tofu, drained and cubed
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1 tbsp soy sauce (low-sodium)
• 1 tbsp cornstarch

Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. Press the tofu to remove excess moisture, then cut it into cubes.
3. In a bowl, toss the tofu cubes with olive oil, smoked paprika, garlic powder, black pepper, soy sauce, and cornstarch until evenly coated.
4. Place the tofu cubes in a single layer in the air fryer basket.
5. Air fry for 15-18 minutes, shaking the basket halfway through, until golden and crispy.
6. Serve with a side of low-sodium dipping sauce like tamari or a homemade peanut sauce.

These crispy tofu bites are the perfect low-sodium snack or meal addition, offering a crunchy exterior and soft interior. Easy to make and packed with plant-based protein, they’re ideal for anyone looking for a healthy alternative to fried snacks. Enjoy them as part of a salad, in a wrap, or just on their own!

Air Fryer Low-Sodium Veggie Burgers

These air fryer veggie burgers are the perfect low-sodium meal option, packed with nutritious vegetables, beans, and grains. They’re simple to prepare and cook quickly in the air fryer, which gives them a nice crispy texture on the outside while keeping the inside moist and flavorful. Whether you’re vegetarian, vegan, or just looking for a healthier alternative, these veggie burgers are sure to become a go-to!

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup black beans, mashed
• 1/2 cup grated zucchini
• 1/4 cup chopped onions
• 1/4 cup breadcrumbs (whole wheat or gluten-free)
• 1 tbsp ground flaxseed
• 1/2 tsp ground cumin
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 1 tbsp olive oil

Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. In a large bowl, combine the cooked quinoa, mashed black beans, grated zucchini, onions, breadcrumbs, ground flaxseed, cumin, black pepper, and garlic powder. Mix well until all ingredients are evenly incorporated.
3. Shape the mixture into patties.
4. Lightly brush each patty with olive oil and place them in the air fryer basket in a single layer.
5. Air fry for 10-12 minutes, flipping halfway through, until golden and crispy.
6. Serve on whole-grain buns with your favorite low-sodium toppings like lettuce, tomato, and avocado.

These air fryer veggie burgers are a flavorful, plant-based meal that’s low in sodium but high in protein and fiber. They’re crispy on the outside and tender on the inside, making them the perfect option for a healthier burger alternative.

Air Fryer Cauliflower Bites

These air fryer cauliflower bites are a healthy, low-sodium snack or side dish that’s bursting with flavor. The cauliflower florets are coated with a light spice mix and air fried to crispy perfection. They’re easy to make, low in calories, and perfect for anyone looking to add more veggies to their diet without compromising on taste.

Ingredients:

• 1 medium head of cauliflower, cut into florets
• 1/2 cup whole wheat breadcrumbs
• 1/4 tsp black pepper
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1 tbsp olive oil
• 1 tbsp fresh lemon juice

Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. In a large bowl, combine the breadcrumbs, black pepper, smoked paprika, and garlic powder.
3. Drizzle cauliflower florets with olive oil and toss them to coat evenly.
4. Coat the cauliflower with the breadcrumb mixture, pressing gently to ensure they stick.
5. Arrange the cauliflower bites in the air fryer basket in a single layer.
6. Air fry for 10-12 minutes, shaking halfway through, until golden brown and crispy.
7. Drizzle with fresh lemon juice before serving.

These cauliflower bites are a crunchy, flavorful, and healthy snack or side dish that’s low in sodium but packed with spices. They make an excellent alternative to traditional fried snacks and are a great way to enjoy more vegetables while keeping your sodium intake in check.

Air Fryer Low-Sodium Chicken Fajitas

These air fryer chicken fajitas are a quick, low-sodium option for Taco Tuesday or any night you’re craving Mexican-inspired flavors. The chicken is tender and perfectly seasoned with a mix of spices, while the peppers and onions add crunch and color. The air fryer ensures everything cooks to perfection in a fraction of the time.

Ingredients:

• 1 lb chicken breast, sliced into strips
• 1 bell pepper, sliced
• 1 onion, sliced
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• Fresh cilantro for garnish (optional)

Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. In a bowl, combine olive oil, chili powder, cumin, smoked paprika, black pepper, and garlic powder. Toss the chicken strips, bell pepper, and onion in the seasoning mix until well coated.
3. Place the chicken and veggies in the air fryer basket in a single layer.
4. Cook for 12-15 minutes, shaking the basket halfway through, until the chicken is fully cooked and the veggies are tender.
5. Garnish with fresh cilantro and serve with whole-wheat tortillas and your favorite low-sodium toppings like avocado and salsa.

These air fryer chicken fajitas are a quick, flavorful, and healthy meal that’s low in sodium but rich in spice. They’re versatile and can be served as wraps or on their own, making them a fantastic option for a busy weeknight meal.

Air Fryer Mediterranean Chickpea Patties

These Mediterranean chickpea patties are a healthy, low-sodium alternative to traditional meat patties. With a combination of chickpeas, herbs, and spices, they have a savory, slightly nutty flavor that’s perfect for a light lunch or dinner. The air fryer cooks them to a crisp without the need for excess oil, keeping them light and nutritious.

Ingredients:

• 1 can (15 oz) chickpeas, drained and mashed
• 1/4 cup finely chopped red onion
• 2 tbsp fresh parsley, chopped
• 1 tbsp tahini
• 1/2 tsp ground cumin
• 1/4 tsp black pepper
• 1/4 cup whole wheat breadcrumbs
• 1 tbsp lemon juice
• Olive oil spray

Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. In a large bowl, combine mashed chickpeas, red onion, parsley, tahini, cumin, black pepper, breadcrumbs, and lemon juice. Mix well to form a dough-like consistency.
3. Shape the mixture into small patties.
4. Lightly spray the patties with olive oil and place them in the air fryer basket in a single layer.
5. Air fry for 10-12 minutes, flipping halfway through, until golden and crispy on both sides.
6. Serve with a side of low-sodium tzatziki or in pita bread with fresh veggies.

These Mediterranean chickpea patties are packed with plant-based protein and herbs, making them a flavorful, low-sodium option for lunch or dinner. They’re crispy on the outside and soft on the inside, perfect for serving with a variety of sides or in wraps.

Air Fryer Baked Apples with Cinnamon

These air fryer baked apples are a healthy, low-sodium dessert that’s as simple as it is delicious. The apples are tender, with a natural sweetness enhanced by cinnamon and a touch of nutmeg. Perfect for satisfying your sweet tooth without the extra sugar or salt, they make a great end to any meal.

Ingredients:

• 4 medium apples, cored
• 1 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1 tbsp honey or maple syrup (optional)
• 1 tbsp chopped walnuts or almonds (optional)

Instructions:

1. Preheat your air fryer to 350°F (175°C).
2. Core the apples and place them in the air fryer basket.
3. Sprinkle with cinnamon and nutmeg, and drizzle with honey or maple syrup if desired.
4. Air fry for 10-12 minutes until the apples are tender and caramelized.
5. Optionally, sprinkle with chopped walnuts or almonds before serving.

These baked apples are a warm, comforting dessert that’s low in sodium and naturally sweetened. With the help of the air fryer, you can prepare them quickly and enjoy a wholesome treat that’s perfect for autumn or any time you want a light dessert.

Note: More recipes are coming soon!