25+ Healthy Saturday Low-Sodium Instant Pot Recipes for Quick Meals

If you’re someone who enjoys winding down on Saturdays with a delicious home-cooked meal but also wants to prioritize health, you’ve come to the right place.

Low-sodium meals are perfect for those who want to reduce their sodium intake without sacrificing flavor, and using an Instant Pot makes it easier than ever to prepare these meals in no time.

Whether you’re looking for hearty stews, fresh vegetable dishes, or protein-packed options, these 25+ low-sodium Instant Pot recipes will not only satisfy your hunger but also keep your health goals on track.

So, grab your Instant Pot and get ready for a Saturday of tasty, nourishing meals that are quick to prepare and easy on the waistline!

25+ Healthy Saturday Low-Sodium Instant Pot Recipes for Quick Meals

Incorporating low-sodium meals into your diet doesn’t mean compromising on taste or variety.

With these 25+ Saturday low-sodium Instant Pot recipes, you can enjoy a wide array of flavors while taking care of your health.

The Instant Pot’s convenience allows you to create everything from savory stews to light, vegetable-packed dishes without spending hours in the kitchen.

Whether you’re cooking for one or feeding the family, these recipes offer something for everyone.

So, start your weekend with a healthy, low-sodium meal that’s sure to be both satisfying and nourishing.

Hearty Vegetable Barley Soup

This warm and hearty vegetable barley soup is the perfect dish for a cozy Saturday. Packed with fresh vegetables, fiber-rich barley, and aromatic herbs, it’s a nutritious meal that doesn’t sacrifice flavor despite being low in sodium. The Instant Pot makes preparation a breeze, so you can enjoy a healthy and satisfying dish with minimal effort.

Ingredients:

• 1 cup pearl barley
• 1 onion, diced
• 2 carrots, sliced
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 cup diced tomatoes (no salt added)
• 4 cups low-sodium vegetable broth
• 1 tsp dried thyme
• 1 tsp dried parsley
• 1 bay leaf
• 1 tbsp olive oil
• 1 cup kale, chopped
• Black pepper to taste

Instructions:

1. Set the Instant Pot to sauté mode and heat olive oil. Add onions, carrots, celery, and garlic. Sauté for 3-5 minutes until fragrant.
2. Add barley, diced tomatoes, vegetable broth, thyme, parsley, bay leaf, and black pepper. Stir well.
3. Secure the lid and set the Instant Pot to pressure cook (manual) for 20 minutes.
4. Once cooking is complete, allow for natural pressure release for 10 minutes, then manually release any remaining pressure.
5. Stir in the kale and let it sit for 5 minutes until wilted. Remove the bay leaf before serving.

This hearty vegetable barley soup is a great way to enjoy a wholesome meal without overloading on sodium. The combination of fresh vegetables and chewy barley makes it both filling and flavorful. Perfect for a healthy, relaxing Saturday lunch or dinner.

Lemon Herb Chicken and Quinoa

This lemon herb chicken and quinoa dish is a flavorful, protein-packed meal that comes together quickly in the Instant Pot. The bright citrus notes paired with earthy herbs make this recipe a standout choice for a healthy Saturday dinner. Plus, it’s naturally low in sodium and bursting with nutrients.

Ingredients:

• 2 chicken breasts (skinless, boneless)
• 1 cup quinoa, rinsed
• 2 cups water or low-sodium chicken broth
• 2 tbsp lemon juice
• 1 tsp lemon zest
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 garlic clove, minced
• 1 tbsp olive oil
• Black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Set the Instant Pot to sauté mode and heat olive oil. Sear chicken breasts for 2 minutes on each side until lightly golden. Remove and set aside.
2. Add garlic to the pot and sauté for 1 minute. Add quinoa, water (or chicken broth), lemon juice, and lemon zest. Stir well.
3. Place the chicken breasts on top of the quinoa mixture. Sprinkle with oregano, basil, and black pepper.
4. Secure the lid and set the Instant Pot to pressure cook (manual) for 10 minutes.
5. Allow for natural pressure release for 10 minutes, then manually release any remaining pressure.
6. Fluff the quinoa, garnish with fresh parsley, and serve.

This lemon herb chicken and quinoa dish is both light and satisfying. It’s perfect for those who want a low-sodium meal that doesn’t skimp on flavor. A great choice for busy Saturdays when you want a delicious yet easy dinner.

Sweet Potato and Black Bean Chili

This sweet potato and black bean chili is a plant-based delight that’s hearty, healthy, and low in sodium. It’s packed with bold flavors from spices and fresh vegetables, making it a satisfying one-pot meal perfect for a relaxed Saturday.

Ingredients:

• 2 medium sweet potatoes, diced
• 1 can black beans (no salt added), drained and rinsed
• 1 can diced tomatoes (no salt added)
• 1 cup water
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tsp chili powder
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1 tbsp olive oil
• 1/2 cup frozen corn
• Black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Set the Instant Pot to sauté mode and heat olive oil. Add onions and garlic, sautéing for 3 minutes until softened.
2. Add sweet potatoes, black beans, diced tomatoes, water, chili powder, smoked paprika, and cumin. Stir to combine.
3. Secure the lid and set the Instant Pot to pressure cook (manual) for 8 minutes.
4. Allow for a natural pressure release for 10 minutes, then manually release any remaining pressure.
5. Stir in frozen corn and let it sit for 5 minutes. Garnish with fresh cilantro before serving.

This sweet potato and black bean chili is a comforting dish that’s perfect for any Saturday, especially when you want a nutrient-packed meal. Its bold flavors and hearty texture will keep you coming back for more.

Garlic Herb Cauliflower Rice Pilaf

This low-carb garlic herb cauliflower rice pilaf is a fantastic side dish or light main course for your Saturday meal. It’s low in sodium, high in flavor, and comes together effortlessly in the Instant Pot.

Ingredients:

• 1 head of cauliflower, riced
• 1 small onion, finely diced
• 2 garlic cloves, minced
• 1 cup low-sodium vegetable broth
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tbsp olive oil
• Black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Set the Instant Pot to sauté mode and heat olive oil. Add onions and garlic, sautéing for 3 minutes until fragrant.
2. Add riced cauliflower, vegetable broth, thyme, rosemary, and black pepper. Stir to combine.
3. Secure the lid and set the Instant Pot to pressure cook (manual) for 1 minute.
4. Perform a quick pressure release and fluff the cauliflower rice with a fork.
5. Garnish with fresh parsley before serving.

This garlic herb cauliflower rice pilaf is a versatile and flavorful dish that pairs well with any protein. It’s a great way to keep your meals healthy and low in sodium without sacrificing taste.

Low-Sodium Beef and Vegetable Stew

This comforting beef and vegetable stew is a hearty and wholesome dish that’s perfect for a Saturday night meal. Packed with tender beef, fresh vegetables, and herbs, it’s a low-sodium alternative to traditional stews without compromising on flavor.

Ingredients:

• 1 lb beef stew meat, cubed
• 2 carrots, sliced
• 2 celery stalks, chopped
• 1 onion, diced
• 2 potatoes, diced
• 3 cups water or low-sodium beef broth
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 2 garlic cloves, minced
• 1 tbsp olive oil
• Black pepper to taste

Instructions:

1. Set the Instant Pot to sauté mode and heat olive oil. Sear beef cubes until browned on all sides. Remove and set aside.
2. Add onions and garlic to the pot, sautéing for 2 minutes. Add carrots, celery, potatoes, beef, water (or broth), thyme, rosemary, and black pepper. Stir well.
3. Secure the lid and set the Instant Pot to pressure cook (manual) for 25 minutes.
4. Allow for a natural pressure release for 10 minutes, then manually release any remaining pressure.
5. Stir and serve warm.

This low-sodium beef and vegetable stew is a filling and flavorful meal that’s perfect for a cozy Saturday evening. The tender beef and hearty vegetables make it a comforting choice for any occasion.

Chickpea and Spinach Curry

This chickpea and spinach curry is a flavorful, plant-based dish that’s both nutritious and low in sodium. The rich, aromatic spices blend beautifully with the chickpeas and spinach, making for a hearty and satisfying meal. The Instant Pot ensures that the curry is cooked to perfection in a fraction of the time, making it ideal for a busy Saturday night.

Ingredients:

• 2 cups canned chickpeas (no salt added), drained and rinsed
• 2 cups fresh spinach
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp grated ginger
• 1 tbsp curry powder
• 1/2 tsp turmeric
• 1 tsp ground cumin
• 1 tsp coriander
• 1 can (14.5 oz) diced tomatoes (no salt added)
• 1 cup low-sodium vegetable broth
• 1 tbsp olive oil
• Black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Set the Instant Pot to sauté mode and heat olive oil. Add onions, garlic, and ginger, sautéing for 3-5 minutes until softened.
2. Add curry powder, turmeric, cumin, and coriander, stirring to coat the onions and garlic in the spices.
3. Stir in the chickpeas, diced tomatoes, vegetable broth, and black pepper.
4. Secure the lid and set the Instant Pot to pressure cook (manual) for 5 minutes.
5. Perform a quick pressure release, then stir in the spinach until wilted.
6. Garnish with fresh cilantro and serve with brown rice or quinoa.

This chickpea and spinach curry is a simple yet satisfying dish that’s packed with flavor. The combination of aromatic spices and hearty chickpeas makes it a great low-sodium option for a delicious Saturday meal that’s both healthy and filling.

Zucchini Noodles with Pesto

Zucchini noodles with pesto are a light, refreshing, and low-sodium meal perfect for a healthy Saturday. This dish uses zucchini noodles in place of traditional pasta, making it a great low-carb and nutrient-dense option. The pesto, made with fresh herbs and olive oil, adds an explosion of flavor that’s both aromatic and satisfying.

Ingredients:

• 3 medium zucchinis, spiralized
• 1/4 cup fresh basil leaves
• 2 tbsp pine nuts
• 2 tbsp nutritional yeast
• 1 garlic clove
• 2 tbsp olive oil
• 1/2 cup water
• Black pepper to taste

Instructions:

1. In a blender or food processor, combine basil, pine nuts, nutritional yeast, garlic, olive oil, and water. Blend until smooth, adding more water as needed to reach desired consistency.
2. Set the Instant Pot to sauté mode and add the zucchini noodles. Cook for 2-3 minutes, stirring occasionally, until slightly tender but still firm.
3. Remove the noodles from the Instant Pot and toss with the prepared pesto sauce.
4. Garnish with black pepper and serve immediately.

Zucchini noodles with pesto is an incredibly fresh and light dish, perfect for those looking for a healthy, low-sodium alternative to pasta. The vibrant flavors from the pesto bring a burst of freshness, making it a perfect Saturday meal when you want something simple yet delicious.

Baked Sweet Potatoes with Black Bean Salsa

Baked sweet potatoes with black bean salsa is a wholesome, nutrient-packed meal that’s easy to make in the Instant Pot. The sweetness of the potatoes pairs beautifully with the savory, tangy black bean salsa. This dish is naturally low in sodium and full of fiber, vitamins, and minerals. It’s the perfect light Saturday meal for those craving a healthy, satisfying option.

Ingredients:

• 4 medium sweet potatoes
• 1 can black beans (no salt added), drained and rinsed
• 1/2 cup corn kernels
• 1 tomato, diced
• 1/4 cup red onion, diced
• 1/4 cup fresh cilantro, chopped
• 1 tbsp lime juice
• 1 tsp cumin
• Black pepper to taste

Instructions:

1. Place the sweet potatoes in the Instant Pot and add 1 cup of water. Secure the lid and set to pressure cook (manual) for 15 minutes.
2. While the sweet potatoes cook, combine black beans, corn, diced tomato, red onion, cilantro, lime juice, cumin, and black pepper in a bowl. Stir to combine.
3. Once the sweet potatoes are done, allow for a natural pressure release for 10 minutes, then manually release any remaining pressure.
4. Carefully slice open the sweet potatoes and top with the black bean salsa.
5. Serve warm and enjoy!

These baked sweet potatoes with black bean salsa are a hearty and satisfying meal that’s perfect for a Saturday. The combination of soft, sweet potatoes and the vibrant, tangy black bean salsa makes for a delicious, low-sodium dish that’s full of nutrients and flavors.

Spaghetti Squash Primavera

Spaghetti squash primavera is a light, healthy, and low-sodium meal that’s perfect for anyone looking for a low-carb pasta alternative. The spaghetti squash mimics the texture of pasta while providing a light base for a colorful array of vegetables. The Instant Pot helps cook the squash to perfection, making this a quick and easy dish to prepare for a Saturday dinner.

Ingredients:

• 1 medium spaghetti squash
• 1 cup cherry tomatoes, halved
• 1 zucchini, diced
• 1 yellow bell pepper, diced
• 1/4 cup fresh basil, chopped
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 1/2 cup low-sodium vegetable broth
• Black pepper to taste

Instructions:

1. Slice the spaghetti squash in half and remove the seeds. Place the squash halves in the Instant Pot with 1 cup of water. Secure the lid and set to pressure cook (manual) for 8 minutes.
2. While the squash cooks, heat olive oil in a pan over medium heat. Add garlic, zucchini, bell pepper, and cherry tomatoes. Sauté for 5-7 minutes until vegetables are tender.
3. Once the squash is done, use a fork to scrape out the strands of spaghetti squash and transfer them to a large bowl.
4. Toss the spaghetti squash with the sautéed vegetables, vegetable broth, fresh basil, and black pepper.
5. Serve immediately, garnished with extra basil if desired.

This spaghetti squash primavera is a fantastic low-sodium, low-carb dish that’s full of fresh, vibrant flavors. It’s perfect for those looking for a healthy Saturday dinner that doesn’t compromise on taste or texture. The mix of fresh vegetables and the light, tender squash makes this a delightful dish.

Low-Sodium Turkey Meatballs with Zucchini Noodles

These low-sodium turkey meatballs served with zucchini noodles are a lean, protein-packed dish that’s both satisfying and healthy. The Instant Pot helps create tender, flavorful meatballs in a short amount of time, making this an easy, low-sodium meal option for a busy Saturday.

Ingredients:

• 1 lb ground turkey
• 1/4 cup whole wheat breadcrumbs
• 1 egg
• 2 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tbsp fresh parsley, chopped
• 3 medium zucchinis, spiralized
• 1 cup low-sodium marinara sauce

Instructions:

1. In a bowl, mix together ground turkey, breadcrumbs, egg, garlic, oregano, basil, and parsley. Form into small meatballs, about 1 inch in diameter.
2. Place the meatballs in the Instant Pot and add marinara sauce. Secure the lid and set the Instant Pot to pressure cook (manual) for 8 minutes.
3. While the meatballs cook, sauté the zucchini noodles in a pan for 2-3 minutes until tender but still firm.
4. Once the meatballs are done, perform a quick release and serve the meatballs on top of the zucchini noodles.
5. Serve with extra marinara sauce if desired.

These low-sodium turkey meatballs with zucchini noodles offer a great alternative to traditional pasta and meatball dishes. Packed with lean protein and vegetables, this meal is healthy, filling, and easy to prepare, making it a perfect Saturday dinner.

Low-Sodium Lentil Stew

This hearty and nourishing lentil stew is a perfect Saturday meal for those craving a satisfying, plant-based dish that is both filling and low in sodium. Packed with protein, fiber, and a variety of vegetables, it’s an easy-to-make stew that’s ideal for meal prepping or a cozy dinner with loved ones. The Instant Pot brings it all together quickly, allowing you to enjoy the rich flavors without spending hours in the kitchen.

Ingredients:

• 1 1/2 cups dry green or brown lentils, rinsed
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can (14.5 oz) diced tomatoes (no salt added)
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• 1 tsp dried thyme
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 2 cups spinach, chopped
• Black pepper to taste

Instructions:

1. Set the Instant Pot to sauté mode and heat olive oil. Add onions, carrots, celery, and garlic, sautéing for about 5 minutes until softened.
2. Add the lentils, diced tomatoes, vegetable broth, cumin, turmeric, thyme, and black pepper. Stir to combine.
3. Secure the lid and set the Instant Pot to pressure cook (manual) for 15 minutes.
4. Once cooking is complete, allow for a natural pressure release for 10 minutes, then manually release any remaining pressure.
5. Stir in the spinach and allow it to wilt. Serve warm.

This low-sodium lentil stew is a flavorful and healthy meal that’s perfect for a cozy Saturday evening. The lentils provide plenty of protein and fiber, while the vegetables and aromatic spices make this dish both satisfying and full of flavor. It’s a great way to enjoy a nourishing, plant-based meal with minimal sodium.

Spicy Tofu Stir-Fry with Vegetables

This spicy tofu stir-fry is a vibrant and delicious low-sodium dish that’s packed with protein and fresh vegetables. The crispy tofu, combined with colorful vegetables and a flavorful homemade sauce, makes for a dish that’s both satisfying and healthy. The Instant Pot streamlines the cooking process, ensuring you have dinner ready in no time on your busy Saturday.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tbsp sriracha (or to taste)
• 1 tbsp honey or maple syrup
• 1 garlic clove, minced
• 1 tsp grated ginger
• 1 tbsp olive oil
• Sesame seeds for garnish

Instructions:

1. Set the Instant Pot to sauté mode and heat olive oil. Add cubed tofu and cook for 5-7 minutes, stirring occasionally, until crispy on all sides. Remove tofu and set aside.
2. Add the garlic, ginger, red bell pepper, zucchini, and broccoli to the Instant Pot and sauté for 2-3 minutes until tender.
3. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, sriracha, and honey. Pour the sauce over the vegetables in the Instant Pot, stirring to coat.
4. Add the cooked tofu back to the Instant Pot and stir to combine.
5. Serve the stir-fry over rice or quinoa, garnished with sesame seeds.

This spicy tofu stir-fry is a delightful and flavorful low-sodium meal that’s perfect for a Saturday evening. The combination of crispy tofu, fresh vegetables, and a tangy-sweet sauce makes it a satisfying dish that’s both healthy and delicious.

Cauliflower and Chickpea Tagine

This cauliflower and chickpea tagine is a fragrant, hearty dish inspired by North African cuisine. The Instant Pot makes preparing this flavorful meal quick and easy, while still allowing the spices to develop their rich, aromatic flavors. Perfect for a meatless Saturday dinner, this tagine is naturally low in sodium but rich in protein, fiber, and nutrients.

Ingredients:

• 1 medium cauliflower, cut into florets
• 1 can (15 oz) chickpeas (no salt added), drained and rinsed
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp ground cinnamon
• 1/2 tsp turmeric
• 1 can (14.5 oz) diced tomatoes (no salt added)
• 1/2 cup low-sodium vegetable broth
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1/4 cup raisins
• Fresh cilantro for garnish

Instructions:

1. Set the Instant Pot to sauté mode and heat olive oil. Add onions and garlic, sautéing for 3-5 minutes until softened.
2. Add cumin, coriander, cinnamon, turmeric, and sauté for another minute until fragrant.
3. Add cauliflower florets, chickpeas, diced tomatoes, vegetable broth, and raisins. Stir to combine.
4. Secure the lid and set the Instant Pot to pressure cook (manual) for 8 minutes.
5. Once the cooking is complete, perform a quick release and stir in the lemon juice.
6. Serve the tagine over couscous or rice, garnished with fresh cilantro.

This cauliflower and chickpea tagine is a rich, flavorful, and low-sodium dish that’s perfect for a Saturday night meal. The combination of warm spices, cauliflower, and chickpeas provides a nourishing and hearty dish that’s both vegan and gluten-free.

Low-Sodium Shrimp and Vegetable Paella

This low-sodium shrimp and vegetable paella is a perfect Saturday dinner, offering a combination of flavorful shrimp, colorful vegetables, and aromatic spices. Paella traditionally involves a lot of seasoning, but this version is made with minimal sodium without sacrificing taste. It’s a vibrant, one-pot dish that’s perfect for a relaxing Saturday evening with family or friends.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 cup short-grain brown rice
• 1 onion, chopped
• 1 red bell pepper, chopped
• 1 cup peas (frozen or fresh)
• 2 garlic cloves, minced
• 1 tsp paprika
• 1/2 tsp saffron threads (optional)
• 2 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/4 cup fresh parsley, chopped
• Lemon wedges for serving

Instructions:

1. Set the Instant Pot to sauté mode and heat olive oil. Add onions, garlic, and red bell pepper, sautéing for 3-5 minutes until softened.
2. Add rice, paprika, saffron (if using), and vegetable broth, stirring to combine.
3. Secure the lid and set the Instant Pot to pressure cook (manual) for 12 minutes.
4. While the rice cooks, season the shrimp with a pinch of black pepper.
5. When the rice is done, perform a quick release. Stir in the shrimp and peas, and let it sit for 5 minutes for the shrimp to cook.
6. Garnish with fresh parsley and serve with lemon wedges.

This low-sodium shrimp and vegetable paella is a flavorful and filling meal that brings the taste of Spain to your kitchen. The combination of tender shrimp, aromatic spices, and perfectly cooked rice makes it a fantastic low-sodium dinner option for a Saturday evening.

Low-Sodium Mushroom Risotto

This creamy and rich mushroom risotto is a low-sodium version of the classic Italian dish. Using the Instant Pot helps to create a perfectly cooked risotto in a fraction of the time while maintaining its rich, comforting flavor. The earthy mushrooms combined with the creamy texture of the rice make this a satisfying dish that’s perfect for a Saturday dinner.

Ingredients:

• 1 cup Arborio rice
• 2 cups low-sodium vegetable broth
• 1 cup mushrooms, sliced
• 1 small onion, diced
• 2 garlic cloves, minced
• 1/4 cup dry white wine (optional)
• 1 tbsp olive oil
• 1/4 cup grated Parmesan cheese (optional)
• Fresh parsley for garnish
• Black pepper to taste

Instructions:

1. Set the Instant Pot to sauté mode and heat olive oil. Add onions, garlic, and mushrooms, sautéing for 5 minutes until softened.
2. Add Arborio rice and sauté for another 2 minutes. If using, pour in the white wine and cook until it evaporates.
3. Add vegetable broth and black pepper, then secure the lid. Set the Instant Pot to pressure cook (manual) for 6 minutes.
4. Once the cooking is complete, perform a quick release. Stir in Parmesan cheese (if using) and garnish with fresh parsley.
5. Serve warm.

This low-sodium mushroom risotto is a creamy, comforting dish that’s perfect for a relaxed Saturday evening. The earthy mushrooms and rich texture of the rice make it a satisfying meal that’s both healthy and delicious.

Note: More recipes are coming soon!