35+ Quick Saturday Low-Sodium BBQ Recipes for Your Next Session

A Saturday BBQ is the perfect opportunity to gather with family and friends, enjoy the outdoors, and indulge in delicious food.

But if you’re watching your sodium intake or looking for healthier alternatives, you may wonder how to enjoy a flavorful BBQ without overloading on salt.

The good news is that there are plenty of tasty options for low-sodium BBQ recipes that are just as satisfying and full of flavor as their traditional counterparts.

Whether you’re grilling meat, veggies, or even seafood, there are countless ways to prepare dishes that won’t leave you reaching for the salt shaker.

In this article, we’ve rounded up over 35 incredible low-sodium BBQ recipes that will elevate your weekend cookout without compromising your health goals.

35+ Quick Saturday Low-Sodium BBQ Recipes for Your Next Session

With so many delicious low-sodium BBQ recipes at your fingertips, there’s no need to settle for bland, tasteless food at your next cookout.

From zesty grilled chicken and turkey burgers to vibrant vegetable skewers and flavorful seafood dishes, these recipes are packed with fresh ingredients and bold flavors that will make your Saturday BBQ unforgettable.

Whether you’re hosting a small gathering or a large family affair, these 35+ low-sodium options will ensure that everyone can enjoy a health-conscious yet flavorful feast.

So fire up the grill, gather your loved ones, and get ready to enjoy a healthier take on your favorite BBQ classics!

Smoky Grilled Chicken Thighs

Chicken thighs are naturally juicy and flavorful, making them perfect for a low-sodium BBQ dish. This recipe uses a combination of smoked paprika, garlic, and other bold spices to replicate the savory, smoky flavors of traditional BBQ without relying on high-sodium sauces or rubs.

Ingredients:

• 6 bone-in, skin-on chicken thighs
• 1 tablespoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon ground cumin
• 1/2 teaspoon cayenne pepper (optional)
• 2 tablespoons olive oil
• Juice of 1 lemon
• Freshly cracked black pepper, to taste

Instructions:

1. Preheat your grill to medium heat (about 375°F).
2. In a small bowl, mix smoked paprika, garlic powder, onion powder, cumin, and cayenne pepper.
3. Rub the chicken thighs with olive oil, then coat them evenly with the spice mixture.
4. Place the chicken thighs on the grill, skin-side down. Cook for 5–7 minutes per side or until the internal temperature reaches 165°F.
5. Remove from the grill and let rest for 5 minutes. Squeeze lemon juice over the top before serving.

These smoky grilled chicken thighs are proof that bold flavors don’t require loads of salt. The smoky paprika and spices provide a rich depth of flavor, making them a crowd-pleaser for your low-sodium BBQ feast.

Honey-Lime Grilled Salmon

Salmon is naturally rich in omega-3 fatty acids and packs a punch of flavor. Pairing it with a zesty honey-lime glaze keeps this dish light, refreshing, and entirely low in sodium, perfect for a weekend barbecue.

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 tablespoons honey
• Zest and juice of 2 limes
• 1 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil

Instructions:

1. Preheat the grill to medium-high heat (400°F).
2. In a small bowl, whisk together honey, lime juice, lime zest, garlic powder, smoked paprika, and olive oil.
3. Brush the salmon fillets generously with the honey-lime mixture.
4. Place the salmon skin-side down on the grill. Cook for 4–5 minutes per side or until the fish flakes easily with a fork.
5. Garnish with fresh lime wedges and serve.

The honey-lime glaze complements the natural richness of the salmon without overpowering it. This vibrant dish is as delicious as it is nutritious, making it a standout option for your low-sodium BBQ spread.

Herb-Marinated Grilled Veggie Skewers

Grilled vegetables are a BBQ staple, and this herb-infused recipe brings a garden-fresh twist. By using aromatic herbs and olive oil, these skewers deliver robust flavor without needing salt.

Ingredients:

• 1 zucchini, sliced into rounds
• 1 yellow squash, sliced into rounds
• 1 red bell pepper, cut into chunks
• 1 red onion, cut into chunks
• 8 cherry tomatoes
• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 teaspoon garlic powder
• Freshly ground black pepper, to taste

Instructions:

1. Preheat your grill to medium heat (about 375°F).
2. In a large bowl, whisk together olive oil, lemon juice, rosemary, thyme, garlic powder, and black pepper.
3. Add the vegetables to the bowl and toss until well coated.
4. Thread the vegetables onto skewers, alternating types for color and variety.
5. Grill the skewers for 10–12 minutes, turning occasionally, until vegetables are tender and slightly charred.

These herb-marinated veggie skewers are a feast for the eyes and palate. The fresh herbs and slight char from grilling make this dish an irresistible addition to any low-sodium BBQ menu.

Balsamic Glazed Portobello Burgers

Portobello mushrooms are a satisfying meat alternative with a naturally savory flavor. When paired with a tangy balsamic glaze and grilled to perfection, they make for a hearty, low-sodium BBQ centerpiece.

Ingredients:

• 4 large Portobello mushroom caps
• 3 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• 1 teaspoon Dijon mustard (low-sodium if available)
• 1 teaspoon garlic powder
• Black pepper, to taste
• Whole-grain burger buns
• Toppings: lettuce, tomato, avocado slices

Instructions:

1. Preheat your grill to medium heat (about 375°F).
2. In a small bowl, whisk together balsamic vinegar, olive oil, Dijon mustard, garlic powder, and black pepper.
3. Brush the mushroom caps generously with the balsamic glaze.
4. Grill the mushrooms for 5–7 minutes per side, basting with additional glaze as they cook.
5. Assemble the burgers with your choice of low-sodium toppings and serve on whole-grain buns.

Balsamic-glazed Portobello burgers are a tasty, plant-based option for your low-sodium BBQ. They’re rich in flavor and satisfying enough to please both vegetarians and meat-lovers alike.

Sweet & Spicy Grilled Pineapple

For a unique and refreshing dessert, grilled pineapple with a sweet and spicy glaze offers a delightful combination of flavors. This naturally low-sodium recipe is the perfect way to round off a Saturday BBQ.

Ingredients:

• 1 ripe pineapple, peeled, cored, and cut into rings
• 2 tablespoons honey
• 1 teaspoon ground cinnamon
• 1/2 teaspoon cayenne pepper (optional)
• Juice of 1 lime

Instructions:

1. Preheat your grill to medium-high heat (400°F).
2. In a small bowl, mix honey, cinnamon, cayenne pepper, and lime juice.
3. Brush the pineapple slices with the honey mixture.
4. Grill the pineapple for 2–3 minutes per side or until grill marks appear.
5. Serve warm as a standalone dessert or with a scoop of low-sodium coconut sorbet.

This sweet and spicy grilled pineapple is a crowd-pleasing finale to your BBQ feast. Its caramelized edges and tropical flavors make it a satisfying, guilt-free treat for everyone to enjoy.

Grilled Turkey Burgers with Avocado

Lean turkey is a great alternative to beef and, when paired with creamy avocado, it makes a satisfying, low-sodium burger. This recipe is easy to prepare and is sure to be a hit at any BBQ.

Ingredients:

• 1 pound ground turkey (preferably lean)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon paprika
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon olive oil
• 1 ripe avocado, sliced
• 4 whole-grain burger buns (low-sodium)
• Fresh lettuce and tomato, for topping
• Black pepper, to taste

Instructions:

1. Preheat the grill to medium-high heat (about 375°F).
2. In a bowl, combine ground turkey, garlic powder, onion powder, paprika, parsley, olive oil, and black pepper. Mix until just combined.
3. Form the mixture into 4 burger patties.
4. Grill the patties for 5–6 minutes per side, or until they reach an internal temperature of 165°F.
5. Assemble the burgers by placing each patty on a bun and topping with avocado slices, lettuce, and tomato.

These turkey burgers with avocado offer a lean, satisfying option for a low-sodium BBQ. The avocado adds creaminess and healthy fats, complementing the juicy turkey perfectly. These burgers are perfect for anyone looking for a healthier alternative to traditional BBQ burgers.

Grilled Shrimp Skewers with Garlic and Lemon

Shrimp is a light and flavorful protein that’s perfect for grilling. With a simple garlic and lemon marinade, these shrimp skewers provide a zesty and refreshing dish without any added salt.

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons olive oil
• Zest and juice of 1 lemon
• 2 cloves garlic, minced
• 1 tablespoon fresh parsley, chopped
• Black pepper, to taste
• Wooden skewers, soaked in water for 30 minutes

Instructions:

1. Preheat your grill to medium-high heat (about 400°F).
2. In a bowl, combine olive oil, lemon zest, lemon juice, garlic, parsley, and black pepper.
3. Thread the shrimp onto the skewers.
4. Brush the shrimp with the marinade and grill for 2–3 minutes per side or until pink and opaque.
5. Remove from the grill and serve immediately with a squeeze of fresh lemon juice.

These grilled shrimp skewers are light, flavorful, and full of bright, zesty notes from the lemon and garlic. They are a perfect low-sodium, quick-cooking option for your BBQ, ideal as an appetizer or a main dish.

Low-Sodium BBQ Pulled Pork

This pulled pork recipe uses a homemade BBQ sauce that is low in sodium but still packs a punch of flavor. Slow-cooked for tenderness, this dish is ideal for a low-sodium BBQ gathering.

Ingredients:

• 3 pounds pork shoulder
• 1 tablespoon olive oil
• 1 cup low-sodium apple cider vinegar
• 1/2 cup tomato paste
• 1 tablespoon Dijon mustard
• 2 tablespoons honey
• 1 tablespoon smoked paprika
• 1 teaspoon ground black pepper
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 4 whole-grain buns (low-sodium)
• Coleslaw, for serving (optional)

Instructions:

1. Preheat your oven to 300°F (or use a slow cooker).
2. Rub the pork shoulder with olive oil and season with black pepper, garlic powder, onion powder, and smoked paprika.
3. Place the pork shoulder in a roasting pan (or slow cooker) and cover it with the vinegar.
4. Roast in the oven for 4–5 hours or cook on low in the slow cooker for 6–8 hours, until the pork is tender and easy to shred.
5. For the sauce: In a bowl, combine tomato paste, mustard, honey, and vinegar. Whisk until smooth.
6. Shred the cooked pork with two forks and mix with the homemade BBQ sauce.
7. Serve on whole-grain buns with optional coleslaw.

This low-sodium pulled pork delivers all the flavor of a traditional BBQ without the heavy sodium content. The homemade sauce adds just the right amount of tangy sweetness to balance the richness of the pork, making this a great crowd-pleasing option.

Grilled Veggie and Tofu Skewers

For those who prefer a vegetarian or vegan BBQ option, these grilled veggie and tofu skewers offer a healthy and satisfying choice. Marinated tofu, bell peppers, onions, and zucchini make for a colorful and delicious low-sodium treat.

Ingredients:

• 1 block firm tofu, drained and cut into cubes
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 zucchini, sliced
• 1 onion, cut into chunks
• 2 tablespoons olive oil
• 1 tablespoon soy sauce (low-sodium)
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• Freshly ground black pepper, to taste
• Wooden skewers, soaked in water for 30 minutes

Instructions:

1. Preheat the grill to medium heat (about 375°F).
2. In a bowl, combine olive oil, soy sauce, lemon juice, garlic powder, smoked paprika, and black pepper.
3. Toss the tofu cubes and vegetables in the marinade, ensuring everything is well coated.
4. Thread the tofu and vegetables onto the skewers, alternating for variety.
5. Grill the skewers for 8–10 minutes, turning occasionally, until the tofu is crispy and the vegetables are tender.

These grilled veggie and tofu skewers are a delicious, plant-based BBQ option that’s full of flavor without the added sodium. The tofu soaks up the marinade perfectly, while the vegetables bring freshness and texture to the dish. Perfect for vegetarians and non-vegetarians alike.

Grilled Peach and Chicken Salad

This grilled peach and chicken salad combines sweet and savory flavors for a refreshing BBQ dish. The grilled peaches add a smoky sweetness, while the chicken provides lean protein for a balanced, low-sodium meal.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 peaches, pitted and halved
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon fresh thyme, chopped
• 4 cups mixed greens (arugula, spinach, etc.)
• 1/4 cup crumbled goat cheese (optional)
• Freshly cracked black pepper, to taste

Instructions:

1. Preheat the grill to medium heat (about 375°F).
2. Brush the chicken breasts with olive oil and sprinkle with black pepper.
3. Place the chicken on the grill and cook for 6–7 minutes per side, until the internal temperature reaches 165°F.
4. While the chicken cooks, brush the peach halves with a little olive oil and grill for 2–3 minutes per side until grill marks appear.
5. Slice the grilled chicken and peaches.
6. In a large bowl, toss the mixed greens, grilled chicken, grilled peaches, and thyme. Drizzle with balsamic vinegar and top with goat cheese, if desired.

This grilled peach and chicken salad is light, refreshing, and a perfect option for a low-sodium BBQ. The smoky peaches and tender chicken pair beautifully with the crisp greens, making it a delightful and healthy choice for a summer BBQ.

Grilled Lemon-Garlic Chicken Skewers

These grilled lemon-garlic chicken skewers are a vibrant and flavorful option for any BBQ. Marinated in a tangy lemon-garlic mix, they’re juicy, tender, and make for a great low-sodium addition to your meal.

Ingredients:

• 4 boneless, skinless chicken breasts, cut into cubes
• 2 tablespoons olive oil
• Juice and zest of 2 lemons
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon ground black pepper
• Wooden skewers, soaked in water for 30 minutes

Instructions:

1. Preheat the grill to medium heat (about 375°F).
2. In a large bowl, combine olive oil, lemon juice, lemon zest, minced garlic, oregano, and black pepper.
3. Add the chicken cubes to the marinade and let it sit for at least 30 minutes (or up to 2 hours in the fridge).
4. Thread the marinated chicken onto the soaked wooden skewers.
5. Grill the chicken skewers for 4–5 minutes per side until the chicken is cooked through and the internal temperature reaches 165°F.

These grilled lemon-garlic chicken skewers are bursting with fresh, zesty flavors that bring a burst of summer to your BBQ. The lemon provides a tangy brightness while the garlic adds depth, making them a satisfying and low-sodium choice for your BBQ feast.

Grilled BBQ Cauliflower Steaks

Cauliflower is a fantastic, low-sodium meat alternative that takes on a smoky, charred flavor when grilled. These cauliflower steaks are slathered in a homemade low-sodium BBQ sauce, offering a bold, smoky option for vegetarians and non-vegetarians alike.

Ingredients:

• 1 large cauliflower, cut into 1-inch thick steaks
• 2 tablespoons olive oil
• 1/2 cup homemade low-sodium BBQ sauce (or store-bought low-sodium option)
• 1/2 teaspoon smoked paprika
• Black pepper, to taste

Instructions:

1. Preheat your grill to medium-high heat (about 400°F).
2. Brush both sides of the cauliflower steaks with olive oil and sprinkle with black pepper and smoked paprika.
3. Place the steaks on the grill and cook for 4–5 minutes per side until golden brown and slightly charred.
4. Brush the cauliflower with BBQ sauce during the last 2 minutes of grilling to let the sauce caramelize.
5. Serve hot with extra BBQ sauce on the side if desired.

These grilled cauliflower steaks are an incredibly flavorful, low-sodium alternative to traditional BBQ fare. The smoky char and tangy BBQ sauce make them a standout, hearty dish that will please anyone at your BBQ, regardless of their dietary preferences.

Grilled Lemon Herb Swordfish

Swordfish steaks are meaty and flavorful, perfect for grilling. With a lemon herb marinade, this grilled swordfish recipe is simple yet full of fresh flavors, making it a great low-sodium option for seafood lovers at your BBQ.

Ingredients:

• 4 swordfish steaks (6 oz each)
• 2 tablespoons olive oil
• Juice and zest of 1 lemon
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh basil, chopped
• 1 teaspoon garlic powder
• Black pepper, to taste

Instructions:

1. Preheat your grill to medium heat (about 375°F).
2. In a bowl, combine olive oil, lemon juice, lemon zest, parsley, basil, garlic powder, and black pepper.
3. Brush the swordfish steaks with the marinade, making sure they are well-coated.
4. Grill the swordfish steaks for 4–5 minutes per side or until they easily flake with a fork.
5. Serve immediately with extra lemon wedges for a burst of freshness.

Grilled lemon herb swordfish is a delicious and light option for a low-sodium BBQ. The zesty lemon and fresh herbs elevate the fish, making it a flavorful yet healthy choice that complements other BBQ dishes perfectly.

Grilled Eggplant with Tahini Drizzle

Eggplant is an excellent vegetable for grilling, offering a smoky flavor and satisfying texture. This simple, low-sodium grilled eggplant recipe is topped with a creamy tahini drizzle, making it a flavorful and hearty vegetarian option.

Ingredients:

• 2 large eggplants, sliced into 1/2-inch thick rounds
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1/4 cup tahini
• 2 tablespoons water (to thin tahini)
• 1/2 teaspoon ground cumin
• Black pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the grill to medium heat (about 375°F).
2. Brush both sides of the eggplant slices with olive oil and season with black pepper.
3. Grill the eggplant for 3–4 minutes per side, until tender and grill marks appear.
4. In a small bowl, whisk together tahini, lemon juice, water, cumin, and a pinch of black pepper to make the tahini drizzle.
5. Serve the grilled eggplant topped with the tahini drizzle and a sprinkle of fresh parsley.

Grilled eggplant with tahini drizzle is a creamy, smoky dish that’s perfect for a low-sodium BBQ. The rich tahini sauce pairs beautifully with the grilled eggplant, creating a satisfying and healthy side or vegetarian main course.

Grilled Chicken and Mango Salad

A light, refreshing salad with grilled chicken and fresh mango, this dish combines savory, sweet, and tangy flavors. Perfect for a summer BBQ, it’s low in sodium while still providing plenty of flavor and nutrients.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 ripe mangoes, peeled and sliced
• 4 cups mixed salad greens
• 1/2 red onion, thinly sliced
• 1 tablespoon olive oil
• Juice of 1 lime
• 1 tablespoon honey
• 1 teaspoon chili powder
• Black pepper, to taste

Instructions:

1. Preheat your grill to medium heat (about 375°F).
2. Brush the chicken breasts with olive oil, and sprinkle with chili powder and black pepper.
3. Grill the chicken for 6–7 minutes per side until cooked through and the internal temperature reaches 165°F.
4. While the chicken cooks, toss the mango slices, salad greens, and red onion together in a large bowl.
5. In a small bowl, whisk together lime juice and honey to make a dressing.
6. Slice the grilled chicken and serve it on top of the salad with the mango and onion. Drizzle with the lime-honey dressing.

This grilled chicken and mango salad is a vibrant and healthy addition to your low-sodium BBQ spread. The sweetness of the mango and the zesty lime dressing complement the savory grilled chicken, creating a light yet satisfying meal.

Note: More recipes are coming soon!