30+ Healthy Saturday Low Sodium High Protein Recipes to Make Ahead

Looking for healthy and delicious meal ideas to fuel your Saturdays?

If you’re aiming to eat smarter, reduce your sodium intake, and increase your protein consumption, you’re in the right place!

High-protein, low-sodium meals are perfect for those looking to stay fit, maintain energy levels, or even support muscle recovery.

Whether you’re cooking for yourself or your family, a Saturday meal should be both satisfying and nourishing.

In this blog, we’ve curated a list of over 30 mouthwatering recipes that are simple to make, flavorful, and packed with protein.

Say goodbye to bland meals and hello to vibrant dishes that will keep your taste buds happy while supporting a healthier lifestyle!

30+ Healthy Saturday Low Sodium High Protein Recipes to Make Ahead

These 30+ Saturday low sodium high protein recipes offer a variety of options for every taste and preference.

From lean meats like turkey and chicken to plant-based choices like tofu and legumes, these meals are designed to nourish your body while keeping your sodium levels in check.

With these recipes, you can enjoy your weekends with delicious, guilt-free meals that will leave you feeling energized and satisfied.

So why wait? Try out a few of these tasty and nutritious dishes and make your Saturdays healthier and more flavorful than ever!

Grilled Lemon Herb Chicken with Quinoa Salad

This Grilled Lemon Herb Chicken with Quinoa Salad is the perfect weekend meal, combining zesty flavors with lean protein and nutritious grains. The chicken is marinated in a lemony herb blend, keeping it moist and flavorful without relying on excessive salt. Served with a vibrant quinoa salad, this dish is a satisfying and wholesome choice for a healthy, high-protein Saturday lunch or dinner.

Ingredients:
For the chicken:

• 4 boneless, skinless chicken breasts
• 2 lemons (zested and juiced)
• 3 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp fresh thyme, chopped
• 1 tbsp fresh parsley, chopped
• 1/2 tsp black pepper

For the quinoa salad:

• 1 cup uncooked quinoa
• 2 cups low-sodium chicken broth
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tbsp fresh dill, chopped
• Black pepper to taste

Instructions:

1. Prepare the chicken: In a bowl, whisk together lemon juice, lemon zest, olive oil, garlic, thyme, parsley, and black pepper. Pour over chicken breasts in a resealable bag or dish and marinate for at least 30 minutes, preferably overnight.
2. Cook the quinoa: Rinse the quinoa under cold water and combine with the broth in a pot. Bring to a boil, then reduce heat to simmer until liquid is absorbed (about 15 minutes). Fluff with a fork and allow to cool.
3. Grill the chicken: Preheat a grill or grill pan to medium-high heat. Cook the chicken for 5–7 minutes per side, or until the internal temperature reaches 165°F (75°C).
4. Assemble the salad: In a large bowl, mix the cooked quinoa with cherry tomatoes, cucumber, red onion, olive oil, apple cider vinegar, dill, and black pepper.
5. Serve: Plate the grilled chicken alongside the quinoa salad for a vibrant and satisfying meal.

This recipe is a delicious way to enjoy a high-protein, low-sodium meal without sacrificing flavor. The bright and zesty marinade enhances the natural flavors of the chicken, while the quinoa salad adds a refreshing and nutritious side. Perfect for meal prep or a family gathering, this dish will leave you feeling full and energized.

Baked Cod with Garlic Spinach and Sweet Potatoes

Baked Cod with Garlic Spinach and Sweet Potatoes offers a delightful balance of flavors and nutrients. The flaky, tender cod is seasoned with aromatic herbs and roasted to perfection. Paired with vitamin-rich sweet potatoes and a bed of garlicky sautéed spinach, this dish is ideal for a wholesome Saturday dinner.

Ingredients:

• 4 cod fillets (about 6 oz each)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp paprika
• 1 tsp dried oregano
• 1/2 tsp black pepper
• 2 medium sweet potatoes, peeled and cubed
• 4 cups fresh spinach leaves

Instructions:

1. Preheat the oven: Set the oven to 375°F (190°C).
2. Prepare the sweet potatoes: Toss sweet potato cubes with 1 tbsp olive oil and black pepper. Spread on a baking sheet and roast for 25–30 minutes, turning halfway.
3. Season the cod: In a small bowl, mix garlic, paprika, oregano, and 1 tbsp olive oil. Brush over the cod fillets. Place the cod on a parchment-lined baking sheet and bake for 12–15 minutes or until the fish flakes easily.
4. Sauté the spinach: In a large skillet, heat 1 tbsp olive oil over medium heat. Add garlic and sauté until fragrant. Toss in spinach and cook until wilted (about 3 minutes).
5. Serve: Plate the cod alongside the roasted sweet potatoes and garlic spinach.

This nutrient-packed meal is a celebration of natural flavors and wholesome ingredients. The delicate cod pairs wonderfully with the sweetness of the potatoes and the earthiness of the spinach. It’s a low-sodium, high-protein option that’s both satisfying and easy to prepare for a relaxing Saturday night.

Turkey Meatballs with Zucchini Noodles and Marinara

These Turkey Meatballs with Zucchini Noodles and Marinara offer a lean and nutritious twist on a classic Italian favorite. The turkey meatballs are baked to perfection, providing a high-protein option that’s lower in fat than traditional beef meatballs. Served over zucchini noodles and topped with a homemade, low-sodium marinara sauce, this dish is an excellent way to enjoy a comforting meal while keeping your sodium intake in check.

Ingredients:
For the turkey meatballs:

• 1 lb ground turkey (lean)
• 1/2 cup whole wheat breadcrumbs
• 1 large egg
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup grated Parmesan cheese
• 1/2 tsp black pepper
• 1/2 tsp dried oregano

For the zucchini noodles:

• 3 medium zucchinis, spiralized
• 1 tbsp olive oil
• 1/4 tsp black pepper

For the marinara sauce:

• 2 cups canned crushed tomatoes (no added salt)
• 1 tsp dried basil
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• Black pepper to taste

Instructions:

1. Make the meatballs: Preheat the oven to 375°F (190°C). In a large bowl, combine ground turkey, breadcrumbs, egg, garlic, parsley, Parmesan, black pepper, and oregano. Form the mixture into 16 small meatballs and place them on a lined baking sheet. Bake for 20–25 minutes, or until cooked through.
2. Prepare the marinara sauce: In a saucepan, combine crushed tomatoes, basil, oregano, garlic powder, and black pepper. Bring to a simmer and cook for 10–15 minutes, stirring occasionally.
3. Cook the zucchini noodles: In a large skillet, heat olive oil over medium heat. Add spiralized zucchini noodles and sauté for 3–4 minutes, just until tender.
4. Assemble the dish: Serve the meatballs on top of the zucchini noodles, smothered in marinara sauce.

This dish offers a satisfying, low-sodium, high-protein meal with all the comforting flavors of a classic Italian pasta dish. The turkey meatballs are juicy and full of flavor, and the zucchini noodles serve as a healthy, low-carb alternative to pasta. This is a great choice for anyone seeking a lighter, healthier option without compromising on taste.

Spicy Black Bean and Chicken Lettuce Wraps

These Spicy Black Bean and Chicken Lettuce Wraps are a fun and flavorful way to enjoy a high-protein meal with a low-sodium twist. The lean chicken is sautéed with black beans, corn, and a spicy seasoning blend, then served in crisp lettuce cups for a fresh and light meal. This dish is ideal for a quick, satisfying Saturday lunch or dinner that’s full of protein, fiber, and bold flavors.

Ingredients:

• 2 chicken breasts, diced
• 1 can (15 oz) low-sodium black beans, drained and rinsed
• 1 cup frozen corn kernels
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp paprika
• 1/4 tsp cayenne pepper (optional for heat)
• 1/4 tsp black pepper
• 8 large lettuce leaves (such as Romaine or Butterhead)
• 1/4 cup fresh cilantro, chopped
• 1 tbsp lime juice

Instructions:

1. Cook the chicken: Heat olive oil in a large skillet over medium heat. Add diced chicken and cook for 5–7 minutes, or until browned and cooked through.
2. Add the beans and corn: Stir in garlic, black beans, corn, cumin, chili powder, paprika, cayenne (if using), and black pepper. Cook for another 3–5 minutes, until everything is heated through and well-combined.
3. Assemble the wraps: Remove from heat and stir in cilantro and lime juice. Spoon the chicken and bean mixture into the center of each lettuce leaf.
4. Serve: Fold the lettuce around the filling and enjoy the wraps.

These Spicy Black Bean and Chicken Lettuce Wraps are a perfect balance of lean protein, fiber, and bold flavors. The spiced chicken and black beans offer a satisfying base, while the crisp lettuce adds a refreshing crunch. Low in sodium and high in protein, these wraps are a great healthy option for anyone looking for a light yet filling meal.

Tofu Stir-Fry with Broccoli and Bell Peppers

This Tofu Stir-Fry with Broccoli and Bell Peppers is a colorful and nutritious dish that’s both vegan and high in protein. The tofu is pan-fried until golden and crispy, then tossed with vibrant vegetables in a simple homemade sauce. With a focus on fresh ingredients and minimal sodium, this stir-fry is a fantastic option for a low-sodium, high-protein Saturday meal.

Ingredients:

• 1 block firm tofu, drained and pressed
• 2 tbsp olive oil
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 cloves garlic, minced
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1/2 tsp ground ginger
• 1/2 tsp black pepper
• 2 tbsp sesame seeds (optional)

Instructions:

1. Prepare the tofu: Cut the tofu into cubes. Heat olive oil in a large skillet or wok over medium-high heat. Add the tofu and cook for 5–7 minutes on each side, until golden and crispy. Remove and set aside.
2. Cook the vegetables: In the same skillet, add the garlic, broccoli, and bell peppers. Stir-fry for 4–5 minutes, or until the vegetables are tender-crisp.
3. Make the sauce: In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, ginger, and black pepper.
4. Combine and serve: Add the cooked tofu back into the skillet with the vegetables. Pour the sauce over the stir-fry and toss everything together. Cook for an additional 2–3 minutes, allowing the flavors to combine.
5. Garnish and serve: Top with sesame seeds (if using) and serve hot.

This Tofu Stir-Fry with Broccoli and Bell Peppers is a vibrant, low-sodium meal that is high in plant-based protein. The crispy tofu pairs wonderfully with the fresh, crunchy vegetables, all coated in a savory, tangy sauce. This stir-fry is quick, easy to prepare, and offers a healthy, satisfying option for a light yet filling meal.

Grilled Shrimp and Avocado Salad

A refreshing Grilled Shrimp and Avocado Salad is a perfect light and satisfying high-protein, low-sodium meal. The shrimp are grilled to perfection and paired with creamy avocado, mixed greens, and a tangy lime dressing. This vibrant salad is a healthy choice for a weekend meal that’s packed with protein and healthy fats.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1/2 tsp cumin
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 4 cups mixed greens (spinach, arugula, or lettuce)
• 1 avocado, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 2 tbsp fresh cilantro, chopped

For the dressing:

• 2 tbsp lime juice
• 1 tbsp olive oil
• 1 tsp honey (optional)
• Black pepper to taste

Instructions:

1. Prepare the shrimp: In a bowl, toss the shrimp with olive oil, cumin, paprika, garlic powder, and black pepper.
2. Grill the shrimp: Preheat a grill or grill pan to medium-high heat. Grill the shrimp for 2–3 minutes per side, or until they are pink and cooked through.
3. Make the salad: In a large bowl, combine mixed greens, avocado, cherry tomatoes, red onion, and cilantro.
4. Prepare the dressing: In a small bowl, whisk together lime juice, olive oil, honey (if using), and black pepper.
5. Assemble the salad: Top the salad with the grilled shrimp and drizzle with the dressing. Toss gently and serve.

This Grilled Shrimp and Avocado Salad is a delicious and refreshing dish that is both low in sodium and packed with high-quality protein. The grilled shrimp bring a smoky flavor, while the creamy avocado and tangy dressing enhance the freshness of the greens. Perfect for a light but satisfying meal, this salad will leave you feeling energized and nourished.

Baked Chicken with Cauliflower Rice and Roasted Brussels Sprouts

This Baked Chicken with Cauliflower Rice and Roasted Brussels Sprouts is a healthy, flavorful, and low-sodium meal that’s rich in protein and packed with nutrients. The chicken is baked until perfectly juicy and tender, while the cauliflower rice offers a low-carb, high-fiber alternative to regular rice. Paired with crispy roasted Brussels sprouts, this dish is a satisfying, well-balanced option for a high-protein Saturday dinner.

Ingredients:
For the chicken:

• 4 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp paprika
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1/2 tsp dried thyme
• 1 tbsp fresh lemon juice

For the cauliflower rice:

• 1 medium cauliflower, grated or processed into rice-sized pieces
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/4 tsp black pepper

For the roasted Brussels sprouts:

• 1 lb Brussels sprouts, trimmed and halved
• 1 tbsp olive oil
• 1/4 tsp black pepper
• 1/2 tsp garlic powder

Instructions:

1. Prepare the chicken: Preheat the oven to 375°F (190°C). Rub chicken breasts with olive oil, paprika, garlic powder, black pepper, thyme, and lemon juice. Place on a baking sheet and bake for 25–30 minutes, or until the internal temperature reaches 165°F (75°C).
2. Cook the cauliflower rice: While the chicken bakes, heat olive oil in a large skillet over medium heat. Add grated cauliflower and sauté for 5–7 minutes, stirring frequently. Season with garlic powder and black pepper.
3. Roast the Brussels sprouts: Toss Brussels sprouts with olive oil, black pepper, and garlic powder. Spread them on a baking sheet and roast in the oven for 20–25 minutes, flipping halfway, until they are crispy on the edges.
4. Serve: Plate the baked chicken alongside the cauliflower rice and roasted Brussels sprouts for a healthy, delicious meal.

This meal combines lean chicken, fiber-rich cauliflower rice, and crispy Brussels sprouts for a low-sodium, high-protein feast that’s both filling and nutritious. The baked chicken is perfectly seasoned, while the cauliflower rice serves as a light but satisfying side. Roasted Brussels sprouts add a deliciously crunchy texture, making this a complete and well-rounded meal perfect for a weekend dinner.

Lemon Garlic Salmon with Asparagus and Sweet Potato Mash

Lemon Garlic Salmon with Asparagus and Sweet Potato Mash is a flavorful, nutrient-packed dish that’s high in protein and low in sodium. The salmon is marinated in a zesty lemon-garlic sauce, then roasted until flaky and tender. Paired with a creamy sweet potato mash and roasted asparagus, this dish is an excellent option for a healthy and balanced meal.

Ingredients:
For the salmon:

• 4 salmon fillets (about 6 oz each)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 lemon (zested and juiced)
• 1 tsp dried dill
• 1/2 tsp black pepper

For the sweet potato mash:

• 2 large sweet potatoes, peeled and cubed
• 1 tbsp olive oil
• 1/2 tsp cinnamon
• 1/4 tsp black pepper

For the asparagus:

• 1 lb asparagus, trimmed
• 1 tbsp olive oil
• 1/4 tsp black pepper

Instructions:

1. Marinate the salmon: In a small bowl, combine olive oil, minced garlic, lemon zest and juice, dill, and black pepper. Coat the salmon fillets in the marinade and let them sit for 15–20 minutes.
2. Cook the sweet potatoes: Boil sweet potato cubes in a large pot of water for 12–15 minutes, or until tender. Drain and mash with olive oil, cinnamon, and black pepper until smooth.
3. Roast the asparagus: Preheat the oven to 375°F (190°C). Toss asparagus with olive oil and black pepper. Roast for 15–20 minutes, or until tender and slightly crisped.
4. Cook the salmon: While the asparagus roasts, heat a non-stick skillet over medium heat. Cook the salmon fillets for 3–4 minutes per side, or until the fish flakes easily with a fork.
5. Serve: Plate the salmon with a side of sweet potato mash and roasted asparagus.

This meal is a beautiful combination of high-protein salmon, nutrient-rich sweet potatoes, and roasted asparagus. The lemon and garlic marinade on the salmon brings out a fresh, bright flavor, while the sweet potato mash provides a creamy and comforting side. Roasted asparagus adds a touch of crunch, making this dish a well-rounded and satisfying low-sodium, high-protein option for any meal.

Lentil and Quinoa Veggie Bowl with Tahini Dressing

This Lentil and Quinoa Veggie Bowl with Tahini Dressing is a plant-based, protein-packed meal that’s full of fiber and rich in nutrients. The combination of lentils and quinoa provides a robust, complete protein base, while the tahini dressing adds a creamy, nutty flavor. This dish is a perfect choice for a satisfying and healthy Saturday lunch or dinner.

Ingredients:
For the bowl:

• 1/2 cup dried lentils, rinsed
• 1/2 cup quinoa
• 1 cup water or low-sodium vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 cup spinach, chopped
• 1/4 cup red onion, thinly sliced
• 2 tbsp fresh parsley, chopped

For the tahini dressing:

• 3 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp water (to thin)
• 1 tsp olive oil
• 1/4 tsp garlic powder
• 1/4 tsp black pepper

Instructions:

1. Cook the lentils and quinoa: In separate pots, cook lentils and quinoa according to package instructions, using water or vegetable broth for added flavor.
2. Prepare the tahini dressing: In a small bowl, whisk together tahini, lemon juice, water, olive oil, garlic powder, and black pepper until smooth. Add more water if needed to achieve a drizzling consistency.
3. Assemble the bowl: In a large bowl, combine cooked lentils, quinoa, cherry tomatoes, cucumber, spinach, and red onion.
4. Drizzle and serve: Top the veggie mixture with the tahini dressing and garnish with fresh parsley.

This Lentil and Quinoa Veggie Bowl is a wholesome, satisfying meal that provides a complete protein source from the lentils and quinoa. The fresh vegetables add crunch and color, while the creamy tahini dressing enhances the flavor profile. It’s a great option for anyone looking for a plant-based, low-sodium, high-protein meal that is both nutritious and delicious.

Grilled Turkey Burgers with Sweet Potato Fries

These Grilled Turkey Burgers with Sweet Potato Fries are a healthy and flavorful twist on a classic burger. The turkey patties are grilled to perfection and served with a side of crispy baked sweet potato fries, making this a high-protein, low-sodium meal that’s both satisfying and nutritious.

Ingredients:
For the turkey burgers:

• 1 lb ground turkey (lean)
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1 tbsp fresh parsley, chopped
• 1/2 tsp garlic powder
• 1/2 tsp black pepper

For the sweet potato fries:

• 2 medium sweet potatoes, peeled and cut into fries
• 1 tbsp olive oil
• 1/2 tsp paprika
• 1/4 tsp black pepper

Instructions:

1. Make the turkey burgers: Preheat the grill or grill pan to medium-high heat. In a bowl, mix ground turkey, breadcrumbs, Parmesan, egg, parsley, garlic powder, and black pepper. Form the mixture into 4 patties. Grill for 5–7 minutes per side, or until fully cooked.
2. Make the sweet potato fries: Preheat the oven to 400°F (200°C). Toss sweet potato fries with olive oil, paprika, and black pepper. Spread them in a single layer on a baking sheet and bake for 25–30 minutes, flipping halfway, until golden and crispy.
3. Serve: Serve the grilled turkey burgers with the baked sweet potato fries on the side.

These Grilled Turkey Burgers with Sweet Potato Fries are a perfect high-protein, low-sodium meal that’s both filling and delicious. The lean turkey burgers are juicy and flavorful, while the sweet potato fries add a satisfying crunch. This dish is a healthier alternative to traditional burgers and fries, offering a great balance of protein and nutrients.

Stuffed Bell Peppers with Ground Chicken and Brown Rice

Stuffed Bell Peppers with Ground Chicken and Brown Rice is a wholesome, hearty meal that’s high in protein and low in sodium. The ground chicken is combined with fiber-rich brown rice, vegetables, and a touch of spices, then stuffed into colorful bell peppers and baked to perfection. This dish makes for an easy, nutritious Saturday dinner that’s both filling and satisfying.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 lb ground chicken
• 1 cup cooked brown rice
• 1/2 cup diced onion
• 1/2 cup diced tomatoes (no added salt)
• 1/2 tsp cumin
• 1/2 tsp paprika
• 1/4 tsp black pepper
• 1 tbsp fresh cilantro, chopped

Instructions:

1. Prepare the peppers: Preheat the oven to 375°F (190°C). Place the bell peppers in a baking dish.
2. Cook the filling: In a skillet, cook ground chicken with diced onion until browned, breaking it up with a spoon as it cooks. Stir in diced tomatoes, cooked brown rice, cumin, paprika, and black pepper. Cook for another 2–3 minutes, then remove from heat.
3. Stuff the peppers: Stuff the bell peppers with the chicken and rice mixture.
4. Bake: Cover the baking dish with foil and bake for 25–30 minutes, or until the peppers are tender.
5. Serve: Garnish with fresh cilantro and serve.

These Stuffed Bell Peppers are a fantastic, nutritious meal full of lean protein and fiber. The combination of ground chicken and brown rice makes the filling hearty, while the bell peppers provide a sweet and tender vessel for all the flavors. This low-sodium, high-protein dish is perfect for a healthy weekend dinner.

Note: More recipes are coming soon!