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Looking for a delicious way to enjoy your weekends while keeping your meals healthy and low in sodium?
Eggplant is a versatile and nutritious vegetable that can be used in a variety of dishes, from hearty mains to light sides.
Whether you’re following a low-sodium diet for health reasons or simply looking to eat cleaner, eggplant is an excellent choice.
It’s low in sodium, rich in fiber, and can absorb a variety of flavors. In this blog post, we’ll explore over 35 exciting and healthy low-sodium eggplant recipes that are perfect for a Saturday meal.
These recipes are quick, easy, and packed with flavor, making them the perfect addition to your weekend cooking repertoire.
Get ready to impress your taste buds while keeping your sodium intake in check!
35+ Hearty Saturday Low Sodium Eggplant Recipes to Try This Weekend
Eggplant is an incredibly versatile vegetable that can be transformed into numerous low-sodium dishes, whether you’re preparing a savory stir-fry, a hearty casserole, or a flavorful soup.
With these 35+ Saturday low-sodium eggplant recipes, you’ll have plenty of delicious options to choose from for every meal.
These dishes are not only healthy but also full of bold, satisfying flavors, making it easy to stick to a low-sodium lifestyle while enjoying a variety of tasty meals.
So, next time you’re looking to cook up something healthy on a Saturday, turn to eggplant for a satisfying and low-sodium option that’s sure to please.
Mediterranean Roasted Eggplant Salad
This Mediterranean-inspired eggplant salad combines roasted eggplant with fresh herbs and vegetables for a dish that’s light, flavorful, and low in sodium. It’s a perfect choice for a healthy Saturday meal that won’t compromise on taste. Serve it as a side dish or a main course with some crusty whole-grain bread.
Ingredients:
- 2 medium eggplants, diced
- 1 pint cherry tomatoes, halved
- 1 medium red onion, thinly sliced
- 1 cup chopped parsley
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/4 teaspoon black pepper
Instructions:
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Toss the diced eggplant with 1 tablespoon olive oil and spread evenly on the baking sheet. Roast for 20-25 minutes until tender and slightly caramelized.
- In a large bowl, combine the roasted eggplant, cherry tomatoes, red onion, and parsley.
- In a small bowl, whisk together the remaining olive oil, lemon juice, cumin, smoked paprika, and black pepper. Pour the dressing over the salad and toss gently.
- Serve warm or at room temperature.
This roasted eggplant salad is a celebration of bold flavors and simple ingredients. It’s a nutritious and versatile dish that’s easy to make, making it an excellent addition to your low-sodium repertoire.
Eggplant and Chickpea Stew
This hearty eggplant and chickpea stew is a comforting, low-sodium option for a chilly Saturday evening. Packed with plant-based protein and fiber, it’s a satisfying meal that pairs well with rice, quinoa, or a slice of whole-grain bread.
Ingredients:
- 2 medium eggplants, cubed
- 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 can (14.5 oz) no-salt-added diced tomatoes
- 1 cup low-sodium vegetable broth
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 2 tablespoons olive oil
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened.
- Add the eggplant cubes and cook for 5-7 minutes until slightly softened.
- Stir in the diced tomatoes, chickpeas, vegetable broth, coriander, cumin, and turmeric. Bring to a boil, then reduce to a simmer.
- Cover and cook for 25-30 minutes, stirring occasionally, until the eggplant is tender.
- Serve warm, garnished with fresh cilantro if desired.
This flavorful stew is a wholesome one-pot meal that’s perfect for a cozy weekend dinner. The combination of tender eggplant and chickpeas creates a dish that’s both comforting and nutritious.
Grilled Eggplant with Herb Yogurt Sauce
Grilled eggplant takes center stage in this simple, low-sodium recipe. Paired with a tangy herb yogurt sauce, it’s a deliciously light meal that’s great for lunch or dinner. This dish is perfect for summer Saturdays spent outdoors.
Ingredients:
- 2 medium eggplants, sliced into 1/2-inch rounds
- 1 tablespoon olive oil
- 1 cup plain, unsweetened Greek yogurt
- 2 tablespoons chopped fresh dill
- 2 tablespoons chopped fresh mint
- Juice of 1 lemon
- 1/4 teaspoon black pepper
Instructions:
- Preheat a grill or grill pan over medium-high heat.
- Brush the eggplant slices with olive oil and grill for 3-4 minutes per side until tender and charred.
- In a small bowl, whisk together the yogurt, dill, mint, lemon juice, and black pepper.
- Serve the grilled eggplant with a generous dollop of the yogurt sauce on top.
This grilled eggplant dish is quick to prepare yet packed with flavor. The creamy herb yogurt sauce complements the smoky grilled eggplant beautifully, making it a hit for low-sodium meals.
Eggplant and Mushroom Stir-Fry
This quick eggplant and mushroom stir-fry is a fantastic option for a fast, low-sodium Saturday meal. Loaded with vegetables and seasoned with a touch of umami-rich low-sodium soy sauce, it’s a healthy, flavorful choice for busy weekends.
Ingredients:
- 2 medium eggplants, sliced into strips
- 1 cup sliced mushrooms
- 1 red bell pepper, julienned
- 2 tablespoons low-sodium soy sauce
- 2 garlic cloves, minced
- 1 teaspoon grated ginger
- 2 tablespoons sesame oil
- 1 teaspoon sesame seeds (optional)
Instructions:
- Heat the sesame oil in a large skillet or wok over medium-high heat.
- Add the garlic and ginger, cooking for 30 seconds until fragrant.
- Stir in the eggplant, mushrooms, and red bell pepper. Cook for 5-7 minutes until tender.
- Add the low-sodium soy sauce and toss to coat. Cook for another minute.
- Sprinkle with sesame seeds before serving, if desired.
This vibrant stir-fry is a fantastic way to enjoy eggplant in a low-sodium, flavorful dish. It’s quick to prepare and pairs wonderfully with steamed rice or noodles.
Baked Eggplant Parmesan
This healthier take on a classic Italian favorite skips the heavy breading and sodium-heavy marinara sauce. The baked eggplant parmesan is rich in flavor and makes for a hearty Saturday dinner that’s both comforting and nutritious.
Ingredients:
- 2 large eggplants, sliced into 1/2-inch rounds
- 1 cup low-sodium marinara sauce
- 1 cup shredded low-fat mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1 tablespoon olive oil
Instructions:
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Brush the eggplant slices lightly with olive oil and arrange them on the baking sheet. Bake for 15 minutes.
- Remove from the oven and layer each eggplant slice with marinara sauce, mozzarella, and Parmesan. Sprinkle with oregano and garlic powder.
- Return to the oven and bake for another 10-12 minutes until the cheese is melted and bubbly.
- Serve warm with a side salad or whole-grain pasta.
This baked eggplant parmesan is a guilt-free version of a comfort food classic. It’s easy to make and perfect for a satisfying, low-sodium weekend meal.
Eggplant and Tomato Couscous
This vibrant eggplant and tomato couscous is a light, low-sodium dish packed with Mediterranean flavors. It combines tender eggplant, juicy tomatoes, and fluffy couscous for a perfect Saturday lunch or dinner. The dish is easy to prepare, making it an ideal choice for a quick yet flavorful meal.
Ingredients:
- 1 large eggplant, diced
- 1 cup couscous
- 2 medium tomatoes, chopped
- 1 tablespoon olive oil
- 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon black pepper
- 1/2 cup fresh basil, chopped
- Juice of 1 lemon
Instructions:
- Heat the olive oil in a large pan over medium heat. Add the diced eggplant and cook for 8-10 minutes until tender and lightly browned.
- While the eggplant cooks, prepare the couscous according to the package instructions.
- Once the eggplant is ready, add the chopped tomatoes, cumin, paprika, and black pepper. Cook for an additional 3-4 minutes until the tomatoes soften.
- Stir in the cooked couscous and fresh basil, and squeeze the lemon juice over the top. Mix well and serve warm.
This eggplant and tomato couscous is a wonderfully satisfying dish that balances lightness with rich, aromatic flavors. It’s ideal for a healthy, low-sodium meal that can be enjoyed as a main course or side dish.
Spicy Eggplant Stir-Fry with Tofu
This spicy eggplant stir-fry with tofu is a hearty, plant-based dish that’s packed with flavor and low in sodium. The eggplant absorbs the spices and tofu adds a creamy texture, making this stir-fry an irresistible, healthy option for your Saturday dinner.
Ingredients:
- 2 medium eggplants, sliced into strips
- 1 block firm tofu, drained and cubed
- 1 tablespoon olive oil
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon chili paste or hot sauce (adjust to taste)
- 2 garlic cloves, minced
- 1 teaspoon grated ginger
- 1/4 cup green onions, chopped
- 1/4 cup fresh cilantro, chopped
Instructions:
- Heat the olive oil in a large skillet or wok over medium-high heat. Add the cubed tofu and cook for 5-7 minutes until golden on all sides. Remove and set aside.
- In the same skillet, add the eggplant and cook for 8-10 minutes, stirring occasionally, until tender.
- Add the garlic, ginger, soy sauce, rice vinegar, and chili paste to the skillet. Stir well to coat the eggplant in the sauce.
- Return the tofu to the pan and toss to combine. Cook for an additional 2-3 minutes, allowing the flavors to meld.
- Garnish with green onions and cilantro before serving.
This stir-fry combines the richness of eggplant with the heat from chili paste and the creaminess of tofu, creating a satisfying, low-sodium meal. It’s perfect for those craving bold flavors with a healthy twist.
Eggplant and Spinach Frittata
This low-sodium eggplant and spinach frittata is an excellent choice for a savory breakfast or brunch on Saturday. It’s packed with vegetables, light on sodium, and full of protein from eggs, making it both nutritious and delicious.
Ingredients:
- 1 large eggplant, diced
- 2 cups fresh spinach, chopped
- 8 large eggs
- 1 tablespoon olive oil
- 1/2 cup low-fat feta cheese, crumbled
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
Instructions:
- Preheat the oven to 375°F (190°C).
- Heat the olive oil in a skillet over medium heat. Add the diced eggplant and cook for 5-7 minutes until softened.
- Add the chopped spinach to the skillet and cook for an additional 2-3 minutes until wilted.
- In a bowl, whisk the eggs, feta cheese, black pepper, garlic powder, and onion powder.
- Pour the egg mixture into the skillet with the vegetables. Stir gently to combine, then transfer the skillet to the oven.
- Bake for 15-20 minutes, until the eggs are set and lightly browned.
- Serve warm, optionally garnished with fresh herbs.
This eggplant and spinach frittata is a light yet filling dish that’s perfect for starting your Saturday off right. It’s an easy-to-make, low-sodium option that offers a satisfying balance of protein, vegetables, and flavor.
Eggplant and Zucchini Gratin
This low-sodium eggplant and zucchini gratin is a comforting, cheesy dish that’s perfect for a relaxed Saturday evening. Layers of tender vegetables and a simple, light cheese sauce make this gratin a delicious, healthier alternative to the traditional version.
Ingredients:
- 1 medium eggplant, thinly sliced
- 2 medium zucchinis, thinly sliced
- 1 tablespoon olive oil
- 1 cup low-fat ricotta cheese
- 1/2 cup low-fat shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon dried thyme
- 1/4 teaspoon black pepper
Instructions:
- Preheat the oven to 375°F (190°C).
- Brush a baking dish with olive oil and arrange alternating layers of eggplant and zucchini slices.
- In a small bowl, combine the ricotta, mozzarella, Parmesan, thyme, and black pepper.
- Spread the cheese mixture over the layered vegetables.
- Bake for 25-30 minutes, or until the vegetables are tender and the top is golden and bubbly.
- Let cool for a few minutes before serving.
This eggplant and zucchini gratin is a rich yet light option that’s perfect for anyone seeking a comforting, low-sodium dish. Its creamy texture and cheesy goodness make it a delightful main course or side dish for a Saturday meal.
Eggplant and Lentil Soup
This hearty eggplant and lentil soup is a filling and low-sodium dish that’s packed with protein, fiber, and vegetables. It’s perfect for those looking for a nourishing and easy-to-make meal that will keep them satisfied without the added sodium.
Ingredients:
- 1 large eggplant, diced
- 1 cup dried lentils, rinsed
- 1 can (14.5 oz) no-salt-added diced tomatoes
- 4 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/4 teaspoon black pepper
- 1/2 teaspoon smoked paprika
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened, about 5 minutes.
- Add the diced eggplant and cook for an additional 5-7 minutes, until softened.
- Stir in the lentils, diced tomatoes, vegetable broth, cumin, coriander, black pepper, and smoked paprika. Bring to a boil.
- Reduce the heat to a simmer and cook for 30-40 minutes, until the lentils are tender.
- Serve the soup warm, optionally garnished with fresh cilantro.
This eggplant and lentil soup is a comforting, nutrient-packed dish that’s perfect for a low-sodium diet. With its rich texture and deep flavors, it’s an ideal choice for a cozy Saturday meal.
Eggplant and Bell Pepper Stir-Fry
This eggplant and bell pepper stir-fry is a colorful, quick, and easy dish perfect for a low-sodium meal. The combination of tender eggplant and crunchy bell peppers, seasoned with a light, savory sauce, offers a vibrant, healthy meal that’s packed with flavor but low in sodium.
Ingredients:
- 2 medium eggplants, sliced into thin strips
- 2 bell peppers (red and yellow), sliced
- 1 tablespoon olive oil
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 garlic clove, minced
- 1/2 teaspoon ginger, grated
- 1/4 teaspoon black pepper
- 1 tablespoon sesame seeds (optional)
Instructions:
- Heat olive oil in a large skillet or wok over medium heat. Add the eggplant strips and cook for about 5-7 minutes, stirring occasionally, until tender.
- Add the bell peppers and cook for an additional 3-4 minutes until the peppers are just tender but still crisp.
- In a small bowl, mix together the soy sauce, rice vinegar, sesame oil, garlic, ginger, and black pepper. Pour over the vegetables and stir to coat evenly.
- Cook for another 2-3 minutes until the sauce thickens slightly.
- Garnish with sesame seeds before serving.
This eggplant and bell pepper stir-fry is a quick and flavorful way to enjoy vegetables while keeping sodium intake low. The mix of tender eggplant and crisp bell peppers in a savory sauce makes for a satisfying, healthy dish that’s perfect for a Saturday dinner.
Eggplant and Bean Chili
This eggplant and bean chili is a hearty, plant-based alternative to traditional chili, offering a rich blend of flavors and textures. Packed with vegetables and beans, it’s a filling, low-sodium meal that’s perfect for a cool Saturday evening.
Ingredients:
- 2 medium eggplants, diced
- 1 can (15 oz) no-salt-added kidney beans, drained and rinsed
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 1 can (14.5 oz) no-salt-added diced tomatoes
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- 2 tablespoons chili powder
- 1 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- 1 cup low-sodium vegetable broth
Instructions:
- Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened, about 5 minutes.
- Add the diced eggplant and cook for 7-10 minutes until tender.
- Stir in the chili powder, cumin, smoked paprika, and black pepper.
- Add the beans, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 25-30 minutes.
- Serve warm with your favorite toppings, such as fresh cilantro or a dollop of plain yogurt.
This eggplant and bean chili is a satisfying, flavorful dish perfect for any chilly Saturday evening. Full of protein and fiber, it’s a great low-sodium, plant-based alternative to the traditional chili, offering all the warmth and heartiness with a healthy twist.
Eggplant and Ricotta Stuffed Shells
Eggplant and ricotta stuffed shells are a perfect Saturday dinner option, offering a lighter take on traditional stuffed pasta. With the addition of roasted eggplant and low-sodium ricotta cheese, this dish is flavorful, filling, and easy to prepare.
Ingredients:
- 12 large pasta shells
- 1 medium eggplant, roasted and chopped
- 1 cup low-sodium ricotta cheese
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon black pepper
- 1 jar (24 oz) low-sodium marinara sauce
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
Instructions:
- Preheat the oven to 375°F (190°C).
- Cook the pasta shells according to package instructions, drain, and set aside.
- In a bowl, mix the roasted eggplant, ricotta, mozzarella, Parmesan, black pepper, oregano, and garlic powder.
- Stuff each pasta shell with the eggplant and ricotta mixture and place them in a baking dish.
- Pour marinara sauce over the stuffed shells and bake for 20-25 minutes, or until bubbly and golden.
- Serve warm, garnished with fresh basil if desired.
These eggplant and ricotta stuffed shells are a comforting, low-sodium alternative to classic pasta dishes. The roasted eggplant adds richness to the filling, while the light cheese mixture keeps the dish creamy and satisfying without the extra sodium.
Eggplant, Tomato, and Basil Quinoa Bowl
This eggplant, tomato, and basil quinoa bowl is a light, yet satisfying dish, ideal for a healthy Saturday lunch. The quinoa serves as a protein-packed base, while the roasted eggplant and fresh tomatoes add depth of flavor, making it a perfect low-sodium meal.
Ingredients:
- 1 large eggplant, diced
- 1 cup quinoa
- 1 pint cherry tomatoes, halved
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- 1/2 teaspoon dried oregano
- 1/4 teaspoon black pepper
- 1/4 cup fresh basil, chopped
Instructions:
- Preheat the oven to 400°F (200°C).
- Toss the diced eggplant with 1 tablespoon olive oil and spread it on a baking sheet. Roast for 20-25 minutes until tender and slightly caramelized.
- While the eggplant is roasting, cook the quinoa according to package instructions.
- In a small bowl, mix the cherry tomatoes, balsamic vinegar, oregano, and black pepper.
- Once the eggplant and quinoa are ready, assemble the bowls: start with quinoa, top with roasted eggplant and tomatoes, and sprinkle with fresh basil.
- Serve warm or at room temperature.
This eggplant, tomato, and basil quinoa bowl is a light yet filling meal that’s both flavorful and nutritious. The roasted eggplant and fresh tomatoes combine beautifully with the quinoa, making this dish a perfect low-sodium option for a healthy Saturday lunch.
Eggplant and Sweet Potato Curry
This eggplant and sweet potato curry is a hearty, flavorful dish that’s both comforting and low in sodium. With tender eggplant, sweet potatoes, and aromatic spices, this curry is perfect for a satisfying Saturday dinner that’s easy to prepare and full of flavor.
Ingredients:
- 2 medium eggplants, cubed
- 1 large sweet potato, peeled and cubed
- 1 can (14.5 oz) no-salt-added diced tomatoes
- 1 can (14 oz) coconut milk
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon grated ginger
- 2 teaspoons curry powder
- 1/2 teaspoon turmeric
- 1/4 teaspoon black pepper
- 1/2 cup fresh cilantro, chopped
Instructions:
- Heat olive oil in a large pot over medium heat. Add the onion, garlic, and ginger, cooking until softened, about 5 minutes.
- Add the eggplant and sweet potato cubes, cooking for 7-10 minutes until the eggplant begins to soften.
- Stir in the curry powder, turmeric, and black pepper, and cook for another minute until fragrant.
- Add the diced tomatoes and coconut milk, bring to a boil, and then reduce the heat. Simmer for 25-30 minutes, or until the sweet potatoes are tender.
- Serve the curry warm, garnished with fresh cilantro.
This eggplant and sweet potato curry is a satisfying and hearty dish that’s perfect for a low-sodium dinner. The combination of tender vegetables, fragrant spices, and creamy coconut milk creates a rich and flavorful meal that will keep you cozy and full on a Saturday night.
Note: More recipes are coming soon!