30+ Delicious Saturday Low-Sodium Casserole Recipes for Every Feast

Saturday dinners are often the highlight of the week — a chance to gather with family, unwind, and enjoy a delicious meal without the stress of weekday cooking.

But if you’re looking to keep things healthy and low in sodium, you might find it tricky to strike a balance between flavor and nutrition.

That’s where low-sodium casseroles come in! Casseroles are the perfect dish for a Saturday night: easy to prepare, comforting, and full of variety.

Whether you’re craving a meat-based casserole, a vegetarian delight, or something packed with grains, there are plenty of options to satisfy your taste buds without the extra salt.

In this blog, we’ll explore 30+ creative, delicious, and low-sodium casserole recipes that are perfect for your weekend dinner plans.

From cheesy vegetable casseroles to hearty meat-and-potato bakes, these recipes provide all the flavor you love while keeping your sodium intake in check.

Get ready to dig into some of the healthiest casseroles that will leave you and your loved ones feeling satisfied and nourished.

30+ Delicious Saturday Low-Sodium Casserole Recipes for Every Feast

Low-sodium casseroles are the perfect solution to enjoying a delicious, filling meal without compromising your health goals.

With these 30+ casserole recipes, you can embrace a variety of flavors, textures, and ingredients while keeping your sodium intake low.

Whether you’re feeding a family or simply looking for a comforting weekend dinner, these recipes are sure to become a staple in your meal planning.

So go ahead, try out a new casserole this Saturday — your taste buds and heart will thank you!

Hearty Chicken and Vegetable Casserole

This low-sodium casserole combines lean chicken breast with an array of colorful vegetables, creating a hearty and nutritious dish that’s perfect for a Saturday night family dinner. By using fresh herbs and lemon juice, this recipe packs plenty of flavor without the added salt.

Ingredients

• 2 cups cooked chicken breast, shredded
• 2 cups chopped broccoli florets
• 1 cup sliced mushrooms
• 1 cup diced carrots
• 1/2 cup diced onion
• 1 cup cooked brown rice
• 1 cup low-sodium chicken broth
• 1/2 cup plain Greek yogurt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon lemon juice
• 1/4 cup shredded low-fat mozzarella cheese

Instructions

1. Preheat the oven to 375°F (190°C). Lightly grease a 9×13-inch casserole dish.
2. In a large mixing bowl, combine the cooked chicken, broccoli, mushrooms, carrots, onion, and cooked rice.
3. In a separate bowl, whisk together the chicken broth, Greek yogurt, garlic powder, onion powder, thyme, and lemon juice. Pour the mixture over the chicken and vegetables, stirring to coat evenly.
4. Transfer the mixture to the prepared casserole dish and sprinkle the shredded mozzarella on top.
5. Bake for 25-30 minutes or until the cheese is melted and the casserole is heated through.
6. Let it cool for a few minutes before serving.

This Hearty Chicken and Vegetable Casserole is a crowd-pleaser that satisfies hunger without compromising on health. It’s loaded with protein and fiber, making it a wholesome addition to your weekly meal rotation. Enjoy the fresh flavors while knowing you’re staying mindful of sodium intake!

Creamy Spinach and Mushroom Quinoa Casserole

Looking for a plant-based, nutrient-packed casserole? This creamy spinach and mushroom quinoa bake is loaded with protein, vitamins, and minerals, all while being low in sodium. Its creamy texture comes from a combination of almond milk and nutritional yeast, making it a comforting choice for Saturday nights.

Ingredients

• 2 cups cooked quinoa
• 2 cups fresh spinach, chopped
• 1 cup sliced mushrooms
• 1/2 cup diced red bell pepper
• 1 cup unsweetened almond milk
• 2 tablespoons nutritional yeast
• 1/4 cup whole wheat flour
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• 1/4 cup grated parmesan (optional, for topping)

Instructions

1. Preheat your oven to 375°F (190°C) and lightly grease a casserole dish.
2. In a large skillet, sauté the mushrooms and red bell pepper until tender. Add the spinach and cook until wilted.
3. In a small saucepan, whisk together almond milk, nutritional yeast, garlic powder, smoked paprika, and whole wheat flour. Cook over medium heat until thickened, about 3-4 minutes.
4. In a large bowl, mix the cooked quinoa, sautéed vegetables, and sauce until well combined.
5. Transfer the mixture to the casserole dish. Sprinkle with grated parmesan if desired.
6. Bake for 20-25 minutes or until heated through.

The Creamy Spinach and Mushroom Quinoa Casserole is a delicious way to incorporate more vegetables and whole grains into your diet. Its rich, creamy texture feels indulgent while staying health-conscious, perfect for a relaxing weekend dinner.

Sweet Potato and Black Bean Enchilada Casserole

This Southwestern-inspired casserole is bursting with flavors from sweet potatoes, black beans, and low-sodium enchilada sauce. It’s a vegan-friendly dish that’s satisfying and loaded with fiber, perfect for a low-sodium Saturday treat.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) no-salt-added black beans, rinsed and drained
• 1 cup cooked quinoa
• 1 cup low-sodium enchilada sauce
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• 1/4 cup chopped fresh cilantro
• 1/2 cup shredded vegan cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C). Grease a casserole dish.
2. Steam the sweet potatoes until tender.
3. In a large bowl, combine the sweet potatoes, black beans, cooked quinoa, enchilada sauce, cumin, chili powder, and cilantro.
4. Transfer the mixture to the casserole dish and sprinkle with vegan cheese if desired.
5. Bake for 25-30 minutes, until heated through and slightly bubbly on top.

The Sweet Potato and Black Bean Enchilada Casserole is a flavorful, healthy dinner option that brings a taste of the Southwest to your table. With its vibrant spices and creamy sweet potatoes, it’s sure to become a family favorite.

Zucchini and Turkey Sausage Casserole

Packed with lean protein and fresh vegetables, this Zucchini and Turkey Sausage Casserole is a savory low-sodium meal that feels indulgent. Perfect for Saturday dinners, this dish uses herbs and garlic to deliver robust flavor without added salt.

Ingredients

• 2 medium zucchinis, sliced into rounds
• 1/2 pound lean turkey sausage, crumbled (low-sodium, if available)
• 1 cup diced tomatoes (no-salt-added)
• 1/2 cup cooked whole wheat pasta
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/2 cup shredded part-skim mozzarella

Instructions

1. Preheat the oven to 375°F (190°C). Lightly grease a baking dish.
2. Brown the turkey sausage in a skillet. Remove from heat and set aside.
3. In the same skillet, sauté the zucchini until slightly tender.
4. In a bowl, combine the turkey sausage, zucchini, diced tomatoes, cooked pasta, Italian seasoning, garlic powder, and black pepper.
5. Transfer the mixture to the baking dish and sprinkle with mozzarella.
6. Bake for 20-25 minutes until the cheese is melted and bubbly.

The Zucchini and Turkey Sausage Casserole is a satisfying dinner that highlights the natural flavors of wholesome ingredients. This dish is proof that low-sodium meals can be both delicious and comforting.

Broccoli and Cauliflower Alfredo Casserole

Enjoy the creamy goodness of Alfredo sauce in a healthier, low-sodium version with this Broccoli and Cauliflower Alfredo Casserole. It’s a guilt-free comfort dish perfect for cozy Saturdays.

Ingredients

• 2 cups chopped broccoli florets
• 2 cups chopped cauliflower florets
• 1 cup cooked whole-grain pasta
• 1 cup unsweetened almond milk
• 1/4 cup grated parmesan cheese
• 2 tablespoons whole wheat flour
• 1 teaspoon garlic powder
• 1/4 teaspoon nutmeg
• 1/4 cup breadcrumbs (optional, for topping)

Instructions

1. Preheat your oven to 375°F (190°C). Lightly grease a casserole dish.
2. Steam the broccoli and cauliflower until tender.
3. In a small saucepan, whisk almond milk, parmesan cheese, garlic powder, nutmeg, and whole wheat flour over medium heat until thickened.
4. Mix the cooked pasta, broccoli, and cauliflower with the sauce.
5. Transfer to the casserole dish and top with breadcrumbs if desired.
6. Bake for 20 minutes or until golden on top.

The Broccoli and Cauliflower Alfredo Casserole is a creamy, cheesy delight that feels indulgent while keeping health in mind. This dish is perfect for satisfying comfort food cravings without going overboard on sodium.

Mediterranean Chickpea and Eggplant Casserole

This Mediterranean-inspired casserole features chickpeas, eggplant, and a medley of herbs and spices for a flavorful, low-sodium dish. Rich in plant-based protein and fiber, this casserole is both filling and heart-healthy. It’s a great choice for a satisfying vegetarian meal on a Saturday night.

Ingredients

• 2 medium eggplants, diced
• 1 can (15 oz) no-salt-added chickpeas, rinsed and drained
• 1 can (14.5 oz) diced tomatoes (no-salt-added)
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon black pepper
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C) and lightly grease a baking dish.
2. In a skillet, sauté the diced onion and garlic until softened.
3. Add the diced eggplant to the skillet and cook until tender, about 5-7 minutes.
4. Stir in the chickpeas, diced tomatoes, oregano, basil, and black pepper, and let it simmer for another 5 minutes.
5. Pour the mixture into the prepared casserole dish and bake for 20 minutes.
6. Remove from the oven, top with fresh parsley and feta cheese if desired, and serve.

The Mediterranean Chickpea and Eggplant Casserole is a flavorful, nutrient-packed dish that’s perfect for a low-sodium diet. With its hearty vegetables and wholesome chickpeas, this casserole offers a satisfying, savory meal with plenty of Mediterranean flair.

Low-Sodium Beef and Sweet Potato Casserole

This low-sodium beef and sweet potato casserole is a hearty, comfort-filled dish perfect for a cozy weekend dinner. Featuring lean ground beef and nutrient-dense sweet potatoes, it’s a filling, balanced option for anyone looking to keep sodium intake in check.

Ingredients

• 1 lb lean ground beef (low-sodium)
• 2 medium sweet potatoes, peeled and diced
• 1/2 cup frozen peas
• 1/2 cup low-sodium beef broth
• 1/2 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/4 teaspoon ground cumin
• 1/4 teaspoon black pepper
• 1/4 cup shredded cheddar cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C) and grease a baking dish.
2. In a skillet, brown the ground beef over medium heat, breaking it apart as it cooks. Drain any excess fat.
3. In a separate pot, boil the diced sweet potatoes until tender, about 10 minutes. Drain and set aside.
4. In the skillet with the beef, add the peas, beef broth, garlic powder, paprika, cumin, and black pepper. Stir well and cook for another 5 minutes.
5. Layer the beef mixture and sweet potatoes in the prepared casserole dish. Top with shredded cheese if desired.
6. Bake for 15 minutes until the casserole is bubbly and the cheese is melted.

The Low-Sodium Beef and Sweet Potato Casserole is a comforting and satisfying meal that balances savory beef with the natural sweetness of sweet potatoes. It’s easy to make, full of flavor, and a great option for anyone looking for a wholesome, low-sodium dinner.

Baked Pesto Chicken and Veggie Casserole

This baked pesto chicken and veggie casserole is a vibrant and delicious way to enjoy a low-sodium, Mediterranean-inspired meal. The rich pesto sauce adds layers of flavor without overwhelming the dish, making it perfect for a healthy Saturday night dinner.

Ingredients

• 2 boneless, skinless chicken breasts
• 1 cup broccoli florets
• 1 cup cherry tomatoes, halved
• 1/2 cup cooked quinoa
• 1/4 cup homemade or low-sodium pesto
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 cup shredded mozzarella cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C) and lightly grease a casserole dish.
2. In a bowl, coat the chicken breasts with pesto, garlic powder, and black pepper.
3. Arrange the chicken in the casserole dish and surround it with broccoli, cherry tomatoes, and cooked quinoa.
4. Bake for 25-30 minutes or until the chicken is cooked through.
5. Sprinkle the shredded mozzarella on top in the last 5 minutes of baking.
6. Remove from the oven and let rest for 5 minutes before serving.

This Baked Pesto Chicken and Veggie Casserole is a delightful dish that’s bursting with fresh flavors. The combination of lean chicken, vibrant vegetables, and the richness of pesto makes this a well-balanced, satisfying low-sodium meal that’s perfect for a casual weekend dinner.

Butternut Squash and Kale Rice Casserole

This nutritious casserole is packed with the flavors of roasted butternut squash, hearty kale, and brown rice. It’s a wonderful low-sodium dish for a wholesome Saturday dinner, offering plenty of vitamins, fiber, and antioxidants. The rich, slightly sweet squash pairs beautifully with the earthy kale for a well-rounded meal.

Ingredients

• 2 cups cubed butternut squash
• 2 cups chopped kale
• 1 cup cooked brown rice
• 1/2 cup unsweetened almond milk
• 1/4 teaspoon nutmeg
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon black pepper
• 1/4 cup chopped walnuts (optional)
• 1/4 cup grated parmesan cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C) and lightly grease a casserole dish.
2. Roast the cubed butternut squash for 20-25 minutes or until tender, stirring halfway through.
3. In a skillet, sauté the kale until wilted, about 5 minutes.
4. In a bowl, combine the roasted squash, sautéed kale, cooked rice, almond milk, nutmeg, cinnamon, and black pepper.
5. Transfer the mixture to the casserole dish and top with chopped walnuts and parmesan if desired.
6. Bake for 20 minutes, until heated through and lightly golden on top.

This Butternut Squash and Kale Rice Casserole is a deliciously sweet and savory dish that highlights seasonal vegetables and whole grains. It’s a wonderful way to get a boost of nutrients while keeping your sodium intake low, making it a perfect choice for a healthy, fulfilling Saturday meal.

Low-Sodium Egg and Veggie Breakfast Casserole

This low-sodium egg and veggie breakfast casserole is a nutritious, protein-packed dish perfect for a Saturday brunch or breakfast. It’s a great way to start your day with a full serving of vegetables and lean protein, all while keeping the sodium content in check.

Ingredients

• 6 large eggs
• 1 cup chopped spinach
• 1/2 cup diced bell pepper
• 1/2 cup diced onion
• 1/2 cup diced tomato
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 cup shredded low-fat cheddar cheese (optional)

Instructions

1. Preheat the oven to 350°F (175°C) and lightly grease a baking dish.
2. In a skillet, sauté the bell pepper, onion, and spinach until softened, about 5-7 minutes.
3. In a bowl, whisk the eggs with black pepper and garlic powder.
4. Add the sautéed vegetables and diced tomato to the egg mixture, and stir to combine.
5. Pour the mixture into the prepared baking dish and top with shredded cheddar if desired.
6. Bake for 25-30 minutes or until the eggs are set and golden.

This Low-Sodium Egg and Veggie Breakfast Casserole is a wholesome, satisfying dish that’s perfect for breakfast or brunch. With a mix of fresh veggies and protein-rich eggs, it’s a healthy, delicious way to start your day without the extra sodium.

Turkey, Zucchini, and Potato Casserole

This comforting turkey, zucchini, and potato casserole is a hearty yet low-sodium meal perfect for a Saturday night. It combines lean turkey with the light, fresh taste of zucchini and the earthiness of potatoes, making it a well-rounded dish full of flavor without added salt.

Ingredients

• 1 lb lean ground turkey (low-sodium)
• 2 medium zucchinis, sliced
• 2 medium potatoes, thinly sliced
• 1/2 cup low-sodium chicken broth
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon black pepper
• 1/4 cup grated Parmesan cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C) and lightly grease a casserole dish.
2. In a skillet, cook the ground turkey over medium heat until browned. Drain any excess fat and set aside.
3. Layer the sliced potatoes in the bottom of the casserole dish. Top with the ground turkey, followed by the sliced zucchini.
4. Pour the chicken broth over the casserole and sprinkle with garlic powder, onion powder, and black pepper.
5. Cover with foil and bake for 30 minutes.
6. Remove the foil, top with Parmesan cheese (if using), and bake for an additional 10-15 minutes until the potatoes are tender and the cheese is melted.

This Turkey, Zucchini, and Potato Casserole is a fulfilling, well-balanced dish that combines protein, vegetables, and fiber in one delicious meal. It’s a simple, low-sodium dinner that’s perfect for the whole family and can be customized with your favorite seasonings.

Spaghetti Squash and Ground Turkey Casserole

If you’re looking for a low-carb, low-sodium meal that’s just as satisfying as pasta, this spaghetti squash and ground turkey casserole is a great choice. The spaghetti squash acts as a perfect substitute for pasta, while the lean turkey and vegetables provide a boost of protein and fiber.

Ingredients

• 1 medium spaghetti squash
• 1 lb lean ground turkey (low-sodium)
• 1/2 cup diced bell peppers
• 1/2 cup chopped onions
• 1 can (15 oz) no-salt-added diced tomatoes
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/2 teaspoon dried basil
• 1/4 cup shredded mozzarella cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C) and grease a baking dish.
2. Slice the spaghetti squash in half lengthwise and scoop out the seeds. Place it cut-side down on a baking sheet and roast for 30-40 minutes, until the squash is tender.
3. In a skillet, cook the ground turkey, bell peppers, and onions until the turkey is browned and the vegetables are softened.
4. Stir in the diced tomatoes, garlic powder, black pepper, and dried basil. Let the mixture simmer for 5-7 minutes.
5. Once the squash is done, use a fork to scrape out the strands.
6. Mix the spaghetti squash with the turkey and vegetable mixture. Transfer it to the casserole dish and top with mozzarella cheese, if using.
7. Bake for 10 minutes, until the cheese is melted and bubbly.

The Spaghetti Squash and Ground Turkey Casserole is a tasty, low-carb alternative to traditional pasta dishes. With lean turkey and plenty of vegetables, it’s a healthy, filling meal that will keep you satisfied without the extra sodium.

Cauliflower and Chickpea Curry Casserole

This cauliflower and chickpea curry casserole is a flavorful, vegetarian dish that’s both filling and nutritious. Packed with spices like turmeric, cumin, and coriander, it provides an aromatic flavor profile while being low in sodium. It’s a wonderful option for anyone looking to enjoy a curry-inspired casserole without the added salt.

Ingredients

• 2 cups cauliflower florets
• 1 can (15 oz) no-salt-added chickpeas, rinsed and drained
• 1/2 cup diced tomatoes (no-salt-added)
• 1/2 cup unsweetened coconut milk
• 1 tablespoon curry powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon cumin
• 1/4 teaspoon cinnamon
• 1/4 teaspoon black pepper
• 1/4 cup chopped cilantro (for garnish)

Instructions

1. Preheat the oven to 375°F (190°C) and lightly grease a casserole dish.
2. In a skillet, sauté the cauliflower florets until slightly tender, about 5 minutes.
3. Stir in the chickpeas, diced tomatoes, coconut milk, curry powder, turmeric, cumin, cinnamon, and black pepper. Let the mixture simmer for 5-7 minutes to allow the flavors to meld.
4. Transfer the mixture to the prepared casserole dish and bake for 25-30 minutes until the cauliflower is tender.
5. Garnish with fresh cilantro before serving.

This Cauliflower and Chickpea Curry Casserole is an aromatic and flavorful meal that’s both comforting and low in sodium. Packed with plant-based protein and fiber, it’s a great vegetarian dinner option that’s full of nutrients and spices without any added salt.

Low-Sodium Shrimp and Asparagus Casserole

This shrimp and asparagus casserole is a light yet satisfying dish, perfect for a Saturday dinner. The delicate flavor of shrimp pairs beautifully with the freshness of asparagus, while a homemade, low-sodium cream sauce ties everything together. It’s a great choice for anyone craving a healthy, low-sodium seafood casserole.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 1 bunch asparagus, cut into 1-inch pieces
• 1/2 cup unsweetened almond milk
• 2 tablespoons whole wheat flour
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon lemon zest
• 1/4 cup grated Parmesan cheese (optional)

Instructions

1. Preheat the oven to 375°F (190°C) and lightly grease a baking dish.
2. Steam the asparagus until tender, about 5 minutes.
3. In a small saucepan, whisk the almond milk and whole wheat flour over medium heat until it thickens into a creamy sauce, about 3-4 minutes.
4. Stir in the garlic powder, black pepper, and lemon zest.
5. In the prepared casserole dish, layer the shrimp and asparagus. Pour the creamy sauce over the top and stir gently to combine.
6. Sprinkle with Parmesan cheese if using and bake for 15-20 minutes, until the shrimp is cooked through and the casserole is bubbly.

The Low-Sodium Shrimp and Asparagus Casserole is a light yet flavorful dish that’s packed with protein and vegetables. Its rich, creamy sauce makes it feel indulgent, but it remains low in sodium, making it a perfect choice for a healthy seafood dinner.

Lentil and Vegetable Casserole

This hearty lentil and vegetable casserole is a filling, nutrient-dense dish that combines earthy lentils with a variety of vegetables. Rich in fiber and plant-based protein, it’s a great option for a low-sodium dinner. With the addition of herbs like thyme and rosemary, the flavors shine through without needing extra salt.

Ingredients

• 1 cup dried lentils, rinsed
• 2 cups chopped carrots
• 1 cup diced celery
• 1 onion, diced
• 1 can (15 oz) no-salt-added diced tomatoes
• 1 cup low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1/4 teaspoon black pepper

Instructions

1. Preheat the oven to 375°F (190°C) and lightly grease a casserole dish.
2. In a large pot, cook the lentils in water until tender, about 20 minutes. Drain and set aside.
3. In a skillet, sauté the carrots, celery, and onion until softened, about 5 minutes.
4. Add the diced tomatoes, vegetable broth, thyme, rosemary, and black pepper to the skillet and stir to combine.
5. Mix in the cooked lentils and transfer the mixture to the prepared casserole dish.
6. Bake for 25-30 minutes until the vegetables are tender and the casserole is heated through.

This Lentil and Vegetable Casserole is a satisfying and wholesome meal, perfect for a low-sodium diet. Packed with plant-based protein, fiber, and a variety of vegetables, it’s a great choice for a nutritious, filling dinner that’s both heart-healthy and delicious.

Note: More recipes are coming soon!