50+ Traditional Saturday Low-Sodium Italian Recipes for Every Feast

If you’re a fan of Italian cuisine but want to keep your sodium intake in check, you’re not alone.

Many of the classic Italian dishes we love are often laden with salt, whether it’s from cured meats, cheeses, or sauces.

However, you don’t have to sacrifice flavor for health.

This collection of 50+ Saturday Low-Sodium Italian Recipes offers a range of delicious dishes that stay true to traditional Italian flavors while keeping sodium content low.

Whether you’re planning a light weekend lunch, a hearty dinner, or a savory side dish, there’s something in this list for every taste.

These recipes not only make use of fresh, whole ingredients but also include clever swaps and creative seasonings to bring out the best of Italy without relying on high levels of salt.

Get ready to enjoy a variety of low-sodium Italian meals that are both satisfying and good for your health.

50+ Traditional Saturday Low-Sodium Italian Recipes for Every Feast

Eating healthy doesn’t mean giving up on the foods you love, and these 50+ Saturday Low-Sodium Italian Recipes prove just that.

From fresh salads to rich, savory pastas and indulgent yet heart-healthy dishes, there’s no need to compromise flavor or tradition.

By focusing on fresh herbs, lemon, garlic, and quality ingredients, you can create mouthwatering meals that are as good for your body as they are for your taste buds.

Whether you’re cooking for yourself or hosting a dinner with friends, these low-sodium Italian recipes will help you enjoy the flavors of Italy without the added salt.

So, gather your ingredients, get cooking, and bring a taste of Italy into your home—without the guilt!

Italian Herb Roasted Vegetable Medley

This Italian Herb Roasted Vegetable Medley is a delightful and healthy dish, perfect for a leisurely Saturday meal. Packed with vibrant colors and natural flavors, it combines classic Italian seasonings to create a satisfying side dish or a light main course. With minimal sodium and maximum taste, it’s an ideal option for anyone looking to indulge in wholesome, heart-friendly cuisine.

Ingredients:

• 1 medium zucchini, sliced
• 1 medium yellow squash, sliced
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1 small red onion, sliced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/2 teaspoon red pepper flakes (optional)
• 2 tablespoons chopped fresh parsley (for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine all the vegetables and minced garlic.
3. Drizzle olive oil over the vegetables and toss to coat evenly.
4. Sprinkle dried oregano, basil, thyme, black pepper, and red pepper flakes (if using) over the mixture. Toss again to distribute the seasonings.
5. Spread the vegetables on a large baking sheet in a single layer.
6. Roast for 20–25 minutes, stirring halfway through, until the vegetables are tender and lightly caramelized.
7. Remove from the oven, sprinkle with fresh parsley, and serve warm.

This roasted vegetable medley brings out the natural sweetness of each ingredient while keeping the seasoning light and aromatic. It pairs beautifully with a crusty loaf of whole-grain bread or as a topping for a bed of quinoa. Enjoy the taste of Italy without the guilt!

Low-Sodium Minestrone Soup

Low-Sodium Minestrone Soup is a comforting bowl of warmth, perfect for a cozy Saturday lunch. This Italian classic is brimming with fresh vegetables, beans, and pasta in a rich, herbaceous tomato broth. With its reduced sodium content, it’s an excellent choice for a nutritious and flavorful meal that’s easy on the heart.

Ingredients:

• 2 tablespoons olive oil
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium zucchini, diced
• 1 cup green beans, chopped
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 cup cooked cannellini beans
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 cup small whole-grain pasta (e.g., ditalini or elbow)
• 2 cups fresh spinach leaves

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing until fragrant (about 2 minutes).
2. Add carrots and celery, cooking for another 5 minutes until softened.
3. Stir in zucchini and green beans, cooking for 3 minutes.
4. Add diced tomatoes, vegetable broth, beans, basil, oregano, black pepper, and red pepper flakes (if using). Bring to a simmer.
5. Stir in the pasta and cook until tender, about 8–10 minutes.
6. Add spinach leaves and cook until wilted, about 2 minutes.
7. Serve hot, garnished with fresh parsley or grated Parmesan cheese (optional).

This hearty soup captures the essence of Italian comfort food with its robust flavors and wholesome ingredients. It’s perfect for meal prepping or enjoying with loved ones on a relaxing Saturday.

Baked Lemon Herb Chicken with Italian Flair

This Baked Lemon Herb Chicken with Italian Flair is a succulent and flavorful main dish that’s easy to prepare and brimming with Mediterranean zest. Marinated in lemon juice, garlic, and Italian herbs, this low-sodium recipe is ideal for anyone seeking a delicious yet health-conscious meal.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice and zest of 1 large lemon
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon dried rosemary
• 1/2 teaspoon black pepper
• Fresh parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, mix olive oil, lemon juice, lemon zest, garlic, oregano, basil, rosemary, and black pepper.
3. Place the chicken breasts in a baking dish and pour the marinade over them, ensuring they are well-coated. Let marinate for 20 minutes.
4. Bake the chicken in the preheated oven for 25–30 minutes, or until the internal temperature reaches 165°F (74°C).
5. Remove from the oven, garnish with fresh parsley, and serve.

This dish combines simplicity and elegance, making it perfect for a laid-back Saturday dinner. Pair it with steamed vegetables or a fresh green salad for a complete, satisfying meal that brings a taste of Italy to your table.

Spaghetti Aglio e Olio with Fresh Herbs

Spaghetti Aglio e Olio is a traditional Italian pasta dish that’s simple yet packed with flavor. This low-sodium version uses the natural richness of olive oil, garlic, and fresh herbs to create a dish that’s both light and satisfying. It’s perfect for a quick Saturday meal, offering a perfect balance of savory and aromatic notes without the need for added salt.

Ingredients:

• 8 oz whole-grain spaghetti
• 3 tablespoons extra-virgin olive oil
• 4 cloves garlic, thinly sliced
• 1/2 teaspoon red pepper flakes (optional)
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon black pepper
• Zest of 1 lemon
• 1/4 cup fresh parsley, chopped
• 2 tablespoons grated Parmesan cheese (optional)

Instructions:

1. Cook the spaghetti according to package instructions until al dente. Reserve 1/2 cup of pasta water and drain the rest.
2. While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the garlic and sauté for about 2 minutes until fragrant, being careful not to burn it.
3. Stir in the red pepper flakes, oregano, basil, and black pepper.
4. Add the drained pasta to the skillet along with the reserved pasta water. Toss to combine, ensuring the spaghetti is well-coated with the garlic-infused oil.
5. Stir in the lemon zest and fresh parsley.
6. Serve immediately, garnished with Parmesan if desired.

This spaghetti aglio e olio delivers a delightful burst of flavors with its aromatic garlic and herbs. It’s an easy-to-make dish that doesn’t compromise on taste, making it the perfect choice for a quick yet elegant Saturday meal. Enjoy the simplicity of Italy in your kitchen!

Italian-Style Stuffed Bell Peppers

These Italian-style stuffed bell peppers are a heartwarming dish that’s bursting with flavor, yet light on sodium. Filled with lean ground turkey, quinoa, and Italian herbs, they offer a nutritious, protein-packed meal that’s perfect for a Saturday dinner. The stuffed peppers are satisfying, flavorful, and an ideal way to enjoy a hearty Italian meal without the excess salt.

Ingredients:

• 4 large bell peppers (any color)
• 1 tablespoon olive oil
• 1/2 lb ground turkey (or chicken)
• 1/2 cup cooked quinoa
• 1/4 cup chopped onion
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/4 teaspoon black pepper
• 1/2 cup low-sodium tomato sauce
• 1/4 cup grated Parmesan cheese (optional)
• Fresh basil for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Slice the tops off the bell peppers and remove the seeds. Place the peppers in a baking dish.
3. In a skillet, heat olive oil over medium heat. Add the ground turkey, cooking until browned.
4. Add the onion and garlic to the skillet, cooking until softened (about 5 minutes).
5. Stir in the cooked quinoa, oregano, basil, and black pepper. Add the tomato sauce and stir to combine.
6. Spoon the turkey and quinoa mixture into each bell pepper, pressing gently to pack it in.
7. Cover the baking dish with foil and bake for 25 minutes.
8. Remove the foil, sprinkle the peppers with Parmesan (if using), and bake for another 10 minutes until the peppers are tender.
9. Garnish with fresh basil before serving.

These stuffed bell peppers provide a perfect blend of protein, fiber, and savory flavors. The ground turkey and quinoa stuffing makes for a hearty filling that complements the sweetness of the bell peppers. This dish is an excellent choice for a comforting, low-sodium Italian dinner.

Grilled Eggplant Parmesan (Low-Sodium)

Grilled Eggplant Parmesan is a healthier take on the classic Italian dish. By grilling the eggplant instead of frying it, this version significantly reduces the amount of oil used while maintaining the satisfying textures and flavors of the original. With layers of fresh mozzarella, homemade marinara, and a sprinkle of Italian herbs, this low-sodium recipe is perfect for a Saturday night dinner that’s light but full of flavor.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 2 tablespoons olive oil
• 1 cup homemade marinara sauce (or low-sodium store-bought)
• 1 1/2 cups fresh mozzarella, sliced
• 1/2 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon black pepper
• Fresh basil for garnish

Instructions:

1. Preheat your grill or grill pan over medium heat.
2. Brush the eggplant slices with olive oil and season with black pepper, oregano, and basil.
3. Grill the eggplant slices for 4-5 minutes per side, until soft and lightly charred.
4. Preheat your oven to 375°F (190°C).
5. In a baking dish, spread a small amount of marinara sauce on the bottom.
6. Layer the grilled eggplant slices over the sauce, topping each with a slice of fresh mozzarella.
7. Spoon more marinara sauce over the mozzarella and sprinkle with Parmesan cheese.
8. Bake for 15-20 minutes, until the cheese is melted and bubbly.
9. Garnish with fresh basil before serving.

This grilled eggplant Parmesan offers a healthier and lower-sodium alternative to the traditional version without sacrificing taste. The grilling process brings out the natural sweetness of the eggplant, while the mozzarella and marinara create a rich, comforting dish. It’s a perfect choice for anyone looking to enjoy the flavors of Italy in a lighter, more nutritious way.

Zucchini Noodles with Pesto and Cherry Tomatoes

Zucchini Noodles with Pesto and Cherry Tomatoes is a refreshing, low-sodium twist on a classic pasta dish. Instead of traditional pasta, spiralized zucchini noodles are used, making it lighter and gluten-free. The homemade pesto adds a burst of fresh basil flavor, while the cherry tomatoes provide a pop of sweetness. This dish is a perfect Saturday meal, especially when you’re looking for something light yet satisfying.

Ingredients:

• 4 medium zucchinis, spiralized into noodles
• 1 cup fresh basil leaves
• 2 tablespoons pine nuts
• 1/4 cup extra-virgin olive oil
• 2 cloves garlic
• 1/4 teaspoon black pepper
• 1 tablespoon lemon juice
• 1 cup cherry tomatoes, halved
• Freshly grated Parmesan cheese (optional)

Instructions:

1. To make the pesto, combine the basil, pine nuts, olive oil, garlic, black pepper, and lemon juice in a food processor or blender. Blend until smooth, scraping down the sides as necessary.
2. In a large skillet, heat a drizzle of olive oil over medium heat. Add the zucchini noodles and sauté for 2–3 minutes, just until they are tender but still firm.
3. Toss the zucchini noodles with the fresh pesto until they are well coated.
4. Add the halved cherry tomatoes and toss gently to combine.
5. Serve immediately, garnished with Parmesan cheese if desired.

This dish is a light and vibrant option for a satisfying Saturday meal. The zucchini noodles provide a fresh, crunchy texture that complements the rich pesto and sweet tomatoes. It’s a quick and healthy way to enjoy the flavors of Italy while keeping the sodium content low.

Low-Sodium Italian White Bean Salad

This Italian White Bean Salad is a nutritious and easy-to-make dish, perfect for a Saturday lunch or as a side dish for dinner. Packed with protein-rich white beans, fresh vegetables, and a tangy lemon dressing, it’s a flavorful and satisfying meal that’s light on sodium. With a touch of Italian herbs, this salad brings a taste of the Mediterranean right to your table.

Ingredients:

• 2 cans (15 oz) no-salt-added white beans (such as cannellini or navy beans), drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper

Instructions:

1. In a large bowl, combine the white beans, cherry tomatoes, cucumber, red onion, olives, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, and black pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Let the salad sit for 10 minutes before serving to allow the flavors to meld.

This low-sodium Italian white bean salad is both refreshing and filling, offering a perfect balance of tangy, savory, and fresh flavors. It’s ideal for a light meal or as a side to complement any Italian-inspired dishes. With its ease of preparation and wholesome ingredients, this salad is sure to become a weekend favorite.

Baked Cod with Lemon, Garlic, and Fresh Herbs

Baked Cod with Lemon, Garlic, and Fresh Herbs is a light and flavorful Italian-inspired dish that’s low in sodium but rich in taste. The cod fillets are baked with a zesty lemon and garlic marinade, allowing the fish to remain tender and flaky. With fresh herbs like parsley and thyme, this simple recipe makes for a healthy and satisfying Saturday dinner, especially when paired with roasted vegetables or a light salad.

Ingredients:

• 4 cod fillets (6 oz each)
• 2 tablespoons extra-virgin olive oil
• Juice and zest of 1 lemon
• 3 cloves garlic, minced
• 1 teaspoon fresh thyme leaves
• 1 teaspoon fresh parsley, chopped
• 1/2 teaspoon black pepper
• Lemon slices, for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a small bowl, mix the olive oil, lemon juice, lemon zest, garlic, thyme, parsley, and black pepper.
3. Place the cod fillets in a baking dish and pour the lemon-garlic mixture over the top, ensuring the fillets are well coated.
4. Bake for 15–20 minutes, or until the cod is cooked through and flakes easily with a fork.
5. Garnish with lemon slices and serve immediately.

This baked cod recipe is light, flavorful, and incredibly easy to prepare. The combination of lemon, garlic, and fresh herbs infuses the fish with vibrant, Mediterranean flavors. It’s a perfect Saturday meal when you want something healthy yet satisfying without all the extra sodium. Pair it with a side of quinoa or steamed vegetables for a complete meal.

Grilled Chicken Caprese Salad

The Grilled Chicken Caprese Salad is a fresh and satisfying low-sodium option, perfect for a Saturday lunch or dinner. This dish combines grilled chicken with ripe tomatoes, fresh mozzarella, and basil, all drizzled with a balsamic reduction. It’s light yet filling, offering the perfect balance of protein and healthy fats. The absence of salt doesn’t compromise the bold flavors, thanks to the natural ingredients and Italian seasoning.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon garlic powder
• 4 large tomatoes, sliced
• 8 oz fresh mozzarella, sliced
• 1/4 cup fresh basil leaves
• 2 tablespoons balsamic vinegar
• 1 teaspoon honey
• Fresh ground black pepper to taste

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. Rub the chicken breasts with olive oil, oregano, basil, garlic powder, and a sprinkle of black pepper.
3. Grill the chicken for 6-7 minutes per side or until fully cooked (internal temperature of 165°F/74°C).
4. While the chicken is grilling, combine the tomatoes, mozzarella, and fresh basil on a large serving platter.
5. In a small saucepan, heat the balsamic vinegar and honey over medium heat. Let it simmer for 2-3 minutes, until it reduces and thickens.
6. Once the chicken is cooked, slice it and arrange it over the salad.
7. Drizzle the balsamic reduction over the salad and serve immediately.

This Grilled Chicken Caprese Salad is a delightful way to enjoy fresh, vibrant ingredients without any added salt. The smoky grilled chicken pairs wonderfully with the creamy mozzarella, juicy tomatoes, and fragrant basil. The balsamic reduction adds a sweet, tangy finish that ties the whole dish together. It’s an ideal meal for a light yet satisfying Saturday lunch or dinner.

Italian Baked Salmon with Roasted Vegetables

Italian Baked Salmon with Roasted Vegetables is a healthy, low-sodium dinner that’s easy to prepare and bursting with Mediterranean flavors. The salmon is baked with a combination of olive oil, lemon, garlic, and Italian herbs, creating a tender, flavorful fillet. Roasted vegetables such as zucchini, bell peppers, and tomatoes complement the dish, making it a complete, satisfying meal that’s perfect for a Saturday evening.

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 tablespoons olive oil
• Juice of 1 lemon
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1 zucchini, sliced
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1 tablespoon fresh parsley, chopped

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Place the salmon fillets on a baking sheet. In a small bowl, combine the olive oil, lemon juice, garlic, oregano, thyme, and black pepper. Brush the mixture over the salmon fillets.
3. On another baking sheet, toss the zucchini, bell pepper, and cherry tomatoes with a little olive oil and black pepper. Arrange the vegetables in a single layer.
4. Bake the salmon for 15-20 minutes or until it flakes easily with a fork. At the same time, roast the vegetables for about 20 minutes, stirring halfway through, until tender and slightly caramelized.
5. Serve the salmon with the roasted vegetables and garnish with fresh parsley.

This dish combines the heart-healthy benefits of salmon with the rich, earthy flavors of roasted vegetables. The lemon and garlic bring out the natural flavors of the fish, while the roasted vegetables add a satisfying sweetness. It’s an easy and delicious way to enjoy a Mediterranean-inspired meal with minimal sodium, making it perfect for a Saturday dinner.

Low-Sodium Chicken Piccata

Low-Sodium Chicken Piccata is a delicious and lighter version of the classic Italian dish, making it an ideal Saturday meal. Boneless, skinless chicken breasts are sautéed and topped with a tangy lemon, caper, and white wine sauce. This version uses reduced-sodium ingredients, ensuring a flavorful experience while keeping sodium levels in check. Served with a side of whole-grain pasta or vegetables, this dish is both satisfying and heart-healthy.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/2 cup whole-wheat flour (for dredging)
• 2 tablespoons olive oil
• 1/2 cup low-sodium chicken broth
• 1/4 cup fresh lemon juice
• 1/4 cup white wine (optional)
• 2 tablespoons capers, drained
• 1 tablespoon fresh parsley, chopped
• Freshly ground black pepper to taste

Instructions:

1. Place the chicken breasts between two sheets of plastic wrap or parchment paper and gently pound them to an even thickness.
2. Dredge each chicken breast in the whole-wheat flour, shaking off any excess.
3. In a large skillet, heat olive oil over medium-high heat. Add the chicken breasts and cook for 3–4 minutes per side until golden brown and cooked through. Remove the chicken from the skillet and set aside.
4. In the same skillet, add the chicken broth, lemon juice, white wine (if using), and capers. Stir and bring the mixture to a simmer, scraping up any browned bits from the bottom of the pan.
5. Return the chicken to the skillet and cook for 2-3 more minutes, allowing the sauce to thicken slightly.
6. Serve the chicken with the sauce spooned over the top and garnish with fresh parsley.

This Low-Sodium Chicken Piccata offers all the bright, tangy flavors of the traditional dish but with much less sodium. The combination of lemon and capers gives it a zesty, vibrant profile, while the chicken remains tender and juicy. Paired with a light salad or whole-grain pasta, it makes for a flavorful, low-sodium meal perfect for a relaxing Saturday evening.

Spinach and Ricotta Stuffed Portobello Mushrooms

Spinach and Ricotta Stuffed Portobello Mushrooms are a delicious, low-sodium vegetarian option perfect for a Saturday night dinner. The large, meaty Portobello mushrooms serve as the perfect base for a flavorful filling of spinach and ricotta cheese, seasoned with a blend of Italian herbs. Baked to perfection, these mushrooms are a healthy, satisfying meal that’s both savory and comforting, without being high in sodium.

Ingredients:

• 4 large Portobello mushrooms, stems removed and gills scraped
• 1 tablespoon olive oil
• 2 cups fresh spinach, chopped
• 1/2 cup ricotta cheese
• 1/4 cup grated Parmesan cheese (optional)
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Freshly ground black pepper to taste
• 1 tablespoon fresh parsley, chopped

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Brush the Portobello mushrooms with olive oil and place them on a baking sheet, gill side up.
3. In a skillet, heat a small amount of olive oil over medium heat. Add the chopped spinach and garlic and sauté for about 3-4 minutes, until the spinach wilts.
4. Remove from heat and stir in the ricotta cheese, Parmesan (if using), oregano, basil, and black pepper.
5. Stuff the mushroom caps with the spinach and ricotta mixture, pressing down gently to fill each one completely.
6. Bake for 15-20 minutes, until the mushrooms are tender and the filling is slightly golden.
7. Garnish with fresh parsley before serving.

These stuffed Portobello mushrooms are an excellent choice for a light yet filling meal. The combination of ricotta cheese and spinach creates a creamy and flavorful filling that complements the earthy taste of the mushrooms. With the herbs and spices adding a Mediterranean flair, this dish is a perfect low-sodium option for a satisfying Saturday dinner.

Italian-Style Roasted Chicken with Vegetables

Italian-Style Roasted Chicken with Vegetables is a flavorful, one-pan dish that’s simple to prepare and perfect for a low-sodium Saturday meal. The chicken is roasted with a blend of Italian herbs, garlic, and lemon, infusing the meat with rich flavors. Paired with a medley of roasted vegetables like potatoes, carrots, and bell peppers, this dish offers a balanced, comforting meal that’s naturally low in sodium but full of taste.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 2 tablespoons olive oil
• 1 lemon, cut into wedges
• 4 cloves garlic, smashed
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 2 cups baby potatoes, halved
• 2 carrots, peeled and cut into chunks
• 1 red bell pepper, cut into strips
• Fresh parsley for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the chicken thighs on a large baking sheet. Drizzle with olive oil and sprinkle with oregano, thyme, black pepper, and garlic. Squeeze the lemon wedges over the chicken and place them around the chicken pieces.
3. Arrange the potatoes, carrots, and bell pepper around the chicken on the baking sheet. Toss the vegetables with a little olive oil and black pepper.
4. Roast in the oven for 35-40 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
5. Garnish with fresh parsley before serving.

This Italian-style roasted chicken with vegetables offers a comforting and wholesome meal with minimal effort. The combination of herbs, garlic, and lemon gives the chicken a deliciously aromatic flavor, while the roasted vegetables provide a sweet, tender contrast. This simple, low-sodium dish is perfect for a satisfying Saturday dinner that doesn’t compromise on taste.

Low-Sodium Italian Frittata with Mushrooms and Spinach

A Low-Sodium Italian Frittata with Mushrooms and Spinach is a perfect weekend breakfast or brunch option. Packed with eggs, fresh spinach, mushrooms, and a hint of Italian herbs, this frittata is a light and protein-rich dish that’s simple to make. It’s naturally low in sodium and can easily be customized with additional vegetables or herbs, making it a versatile and healthy choice for any Saturday morning.

Ingredients:

• 6 large eggs
• 1 tablespoon olive oil
• 1/2 cup mushrooms, sliced
• 2 cups fresh spinach, chopped
• 1/4 cup grated Parmesan cheese (optional)
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• Freshly ground black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large oven-safe skillet, heat olive oil over medium heat. Add the mushrooms and sauté for 5-6 minutes, until softened.
3. Add the spinach and cook for another 2-3 minutes until wilted.
4. In a bowl, whisk the eggs, basil, oregano, and black pepper. Pour the egg mixture over the mushrooms and spinach in the skillet.
5. Sprinkle Parmesan cheese over the top if using, then transfer the skillet to the oven.
6. Bake for 10-15 minutes, or until the eggs are fully set and the top is slightly golden.
7. Garnish with fresh parsley before serving.

This Low-Sodium Italian Frittata is a light yet satisfying meal that’s perfect for a Saturday brunch or breakfast. The combination of earthy mushrooms, fresh spinach, and Italian herbs creates a savory flavor that pairs wonderfully with the fluffiness of the eggs. With minimal sodium, this dish is an excellent choice for a nutritious, flavorful start to your weekend.

Note: More recipes are coming soon!