50+ Hearty Saturday Low Sodium One-Pot Recipes for Every Weekend

Are you looking for healthy and delicious meals that require minimal prep and cleanup?

Saturday is the perfect day to treat yourself to a satisfying meal without spending hours in the kitchen.

If you’re on a low-sodium diet or simply looking to cut back on salt, we’ve got you covered.

With our collection of 50+ low-sodium one-pot recipes, you can enjoy tasty, hearty dishes that are full of flavor without the added sodium.

These easy-to-make recipes use wholesome ingredients and rely on natural seasonings, ensuring each meal is both nutritious and satisfying.

Whether you’re in the mood for a comforting stew, a fresh salad, or a hearty pasta, these recipes are designed to make your weekends delicious and stress-free.

50+ Hearty Saturday Low Sodium One-Pot Recipes for Every Weekend

Cooking on a Saturday doesn’t have to be complicated, and eating healthy doesn’t have to mean sacrificing flavor.

These 50+ low-sodium one-pot recipes are the perfect solution for anyone looking to create nutritious meals that are easy to prepare, simple to clean up, and bursting with flavor.

By using fresh, whole ingredients and cooking everything in one pot, you’ll save time and effort while ensuring that you’re feeding your body with nourishing, low-sodium meals.

So, the next time you plan your Saturday meal, try one of these recipes — your taste buds (and your health) will thank you.

Hearty Vegetable and Lentil Stew

This hearty vegetable and lentil stew is a perfect one-pot meal for a cozy Saturday. Packed with wholesome ingredients like lentils, carrots, celery, and tomatoes, it’s low in sodium yet bursting with natural flavors. Lentils are an excellent source of protein and fiber, making this dish both nourishing and satisfying.

Ingredients:

• 1 cup dry green or brown lentils, rinsed
• 1 tablespoon olive oil
• 1 large onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, sliced
• 2 celery stalks, chopped
• 1 medium zucchini, diced
• 1 cup diced tomatoes (no-salt-added or fresh)
• 4 cups low-sodium vegetable broth or water
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• 1 bay leaf
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté until translucent.
2. Stir in the carrots, celery, and zucchini, cooking for about 5 minutes until they begin to soften.
3. Add lentils, diced tomatoes, vegetable broth, thyme, smoked paprika, and the bay leaf. Stir to combine.
4. Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 30–40 minutes, or until the lentils are tender.
5. Remove the bay leaf, taste, and adjust seasonings if necessary.
6. Serve hot, garnished with fresh parsley.

This lentil stew is a versatile, low-sodium dish that will leave you feeling warm and nourished. Pair it with a slice of whole-grain bread for a complete meal. The leftovers taste even better the next day, making it a great option for meal prep.

Creamy Mushroom and Barley Risotto

This creamy mushroom and barley risotto is a twist on the classic Italian dish. Instead of traditional arborio rice, it uses pearl barley for a nutty flavor and chewy texture. Low in sodium but high in umami, thanks to earthy mushrooms and aromatic herbs, this recipe makes a wholesome and comforting Saturday meal.

Ingredients:

• 1 cup pearl barley
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 cups mushrooms (e.g., cremini or button), sliced
• 4 cups low-sodium vegetable broth or water, warmed
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• 2 tablespoons nutritional yeast (optional, for cheesy flavor)
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until fragrant and translucent.
2. Add mushrooms and sauté for 5–7 minutes until softened and golden.
3. Stir in the barley and toast for 2 minutes to coat with oil and aromatics.
4. Gradually add warm broth, one cup at a time, stirring frequently. Allow the barley to absorb most of the liquid before adding more.
5. Continue adding broth and stirring until the barley is tender and creamy, about 30–40 minutes.
6. Stir in nutritional yeast, if using. Taste and adjust seasoning if necessary.
7. Serve hot, garnished with parsley.

This barley risotto offers a creamy texture and rich flavor without the need for excessive sodium or heavy ingredients. It’s a perfect way to enjoy a satisfying meal that’s both delicious and heart-healthy.

Savory Sweet Potato and Black Bean Chili

This savory sweet potato and black bean chili is a delightful mix of smoky, sweet, and spicy flavors. Made with simple, low-sodium pantry staples, it’s an ideal one-pot dish for a lazy Saturday. The sweet potatoes add a natural sweetness that complements the protein-packed black beans.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 medium sweet potato, peeled and diced
• 1 bell pepper (any color), chopped
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (15 oz) diced tomatoes (no-salt-added)
• 2 cups low-sodium vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon chili powder
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing until fragrant.
2. Add sweet potatoes and bell pepper, cooking for 5–7 minutes until slightly softened.
3. Stir in black beans, diced tomatoes, vegetable broth, cumin, smoked paprika, and chili powder. Mix well.
4. Bring the chili to a simmer, then reduce heat to low. Cover and cook for 20–30 minutes, or until the sweet potatoes are tender.
5. Taste and adjust seasoning as needed. Serve hot, garnished with fresh cilantro.

This sweet potato and black bean chili is a hearty, low-sodium meal that’s perfect for any Saturday gathering or solo dinner. It’s nutrient-dense, full of flavor, and makes excellent leftovers for the week ahead.

One-Pot Spinach and Quinoa Pilaf

This spinach and quinoa pilaf is a light yet satisfying one-pot meal that’s perfect for a relaxing Saturday. Packed with protein-rich quinoa, vibrant spinach, and aromatic herbs, it’s a low-sodium option that’s both nutritious and flavorful. The addition of lemon juice brightens up the dish, making it refreshing and wholesome.

Ingredients:

• 1 cup quinoa, rinsed
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 cups fresh spinach, chopped
• 2 cups low-sodium vegetable broth or water
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• Juice of 1 lemon
• Fresh parsley or dill for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onions and garlic until softened and aromatic.
2. Add quinoa, stirring to toast it lightly for 2–3 minutes.
3. Stir in the vegetable broth, cumin, and turmeric. Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes.
4. Add spinach and stir gently. Cover and cook for another 5 minutes until the spinach is wilted and quinoa is fluffy.
5. Remove from heat, stir in lemon juice, and garnish with fresh parsley or dill.
6. Serve warm as a main dish or a side.

This quinoa pilaf is an excellent low-sodium meal that’s easy to prepare and full of nourishing ingredients. It’s perfect as a light main course or paired with roasted vegetables for a complete dinner.

Low-Sodium Chicken and Brown Rice Casserole

This chicken and brown rice casserole is a comforting one-pot dish that’s both filling and heart-healthy. Made with lean chicken, nutty brown rice, and an assortment of vegetables, it’s seasoned with herbs and spices to enhance its flavor without the need for added salt.

Ingredients:

• 1 cup brown rice, rinsed
• 1 tablespoon olive oil
• 2 boneless, skinless chicken breasts, cubed
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 cup mushrooms, sliced
• 1 cup broccoli florets
• 2 cups low-sodium chicken broth
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in a large, oven-safe pot over medium heat. Add chicken cubes and cook until lightly browned. Remove and set aside.
3. In the same pot, sauté onion and garlic until fragrant. Add mushrooms and cook for 5 minutes.
4. Stir in brown rice, chicken broth, oregano, smoked paprika, and black pepper. Mix well.
5. Return chicken to the pot and add broccoli florets. Cover and bake in the oven for 45 minutes, or until the rice is tender.
6. Garnish with fresh parsley before serving.

This chicken and brown rice casserole is a comforting, low-sodium meal that’s perfect for any Saturday night. It’s simple to make, and the combination of tender chicken and wholesome rice ensures it’s a satisfying dish for the whole family.

Mediterranean Chickpea and Orzo Skillet

This Mediterranean-inspired chickpea and orzo skillet is a flavorful, plant-based one-pot meal that’s perfect for a busy Saturday. Featuring hearty chickpeas, tangy tomatoes, and fresh herbs, it’s low in sodium and high in flavor. The orzo pasta gives it a creamy texture without any heavy sauces.

Ingredients:

• 1 cup dry orzo pasta
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 2 cups low-sodium vegetable broth or water
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• Juice of 1 lemon
• Fresh basil or parsley for garnish

Instructions:

1. Heat olive oil in a large skillet over medium heat. Sauté onion and garlic until softened.
2. Add orzo and toast lightly for 2–3 minutes.
3. Stir in chickpeas, cherry tomatoes, vegetable broth, oregano, and smoked paprika. Mix well.
4. Bring to a simmer, cover, and cook for 10–12 minutes, stirring occasionally, until the orzo is tender and the liquid is absorbed.
5. Stir in lemon juice and garnish with fresh basil or parsley. Serve warm.

This Mediterranean chickpea and orzo skillet is a quick and easy low-sodium dish that brings bold flavors to your table. It’s a satisfying meal that’s perfect on its own or paired with a simple green salad for a balanced dinner.

Zucchini and Sweet Potato Frittata

This zucchini and sweet potato frittata is a nutritious, low-sodium, one-pan dish perfect for a Saturday brunch or light dinner. The combination of roasted sweet potatoes, sautéed zucchini, and eggs creates a comforting and filling meal that’s both healthy and satisfying. The herbs and spices add flavor without the need for extra salt.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 medium zucchinis, sliced
• 8 large eggs
• 1/2 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon black pepper
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Toss the cubed sweet potatoes with 1 tablespoon of olive oil and roast them on a baking sheet for 20–25 minutes, or until tender and lightly golden.
3. While the sweet potatoes are roasting, heat a little olive oil in a large oven-safe skillet over medium heat. Add onion and zucchini and sauté until soft, about 5–7 minutes.
4. In a bowl, whisk the eggs with cumin, smoked paprika, and black pepper.
5. Add the roasted sweet potatoes to the skillet with the zucchini and onions. Pour the egg mixture evenly over the vegetables and cook over low heat for 5 minutes, or until the edges begin to set.
6. Transfer the skillet to the oven and bake for 10–15 minutes, or until the frittata is fully set.
7. Garnish with fresh parsley and serve warm.

This frittata is a perfect balance of flavors and nutrients, offering a satisfying meal with a variety of textures. It’s a great way to enjoy fresh, seasonal ingredients and can easily be adapted with other vegetables you have on hand. The leftovers are delicious as well, making it a great meal prep option.

Spaghetti Squash with Garlic and Cherry Tomatoes

This spaghetti squash dish is a light, low-sodium, and healthy alternative to traditional pasta. The roasted spaghetti squash is paired with a flavorful garlic and cherry tomato sauce, creating a satisfying and fresh dish that’s simple yet full of flavor. This recipe is perfect for a Saturday dinner when you’re craving a lighter, vegetable-packed meal.

Ingredients:

• 1 medium spaghetti squash
• 2 tablespoons olive oil
• 4 garlic cloves, minced
• 2 cups cherry tomatoes, halved
• 1 teaspoon dried oregano
• 1/2 teaspoon crushed red pepper flakes (optional)
• Fresh basil for garnish
• Black pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with 1 tablespoon of olive oil and season with black pepper. Place the squash halves cut-side down on a baking sheet and roast for 40–45 minutes, or until the flesh is tender and easily shredded with a fork.
3. While the squash is roasting, heat the remaining olive oil in a large skillet over medium heat. Add garlic and sauté for 1–2 minutes until fragrant.
4. Add the cherry tomatoes, oregano, and red pepper flakes (if using). Cook for about 5–7 minutes, stirring occasionally, until the tomatoes have softened and released their juices.
5. Once the squash is done, use a fork to scrape the flesh into strands. Add the spaghetti squash to the skillet with the tomatoes and toss to combine.
6. Garnish with fresh basil and serve warm.

This spaghetti squash with garlic and cherry tomatoes is a fresh and vibrant dish that’s full of flavor but light on calories and sodium. It’s a great way to enjoy a vegetable-based meal without sacrificing taste. The garlic and tomatoes create a delicious, savory sauce that pairs beautifully with the naturally sweet squash.

Cauliflower and Chickpea Curry

This cauliflower and chickpea curry is a comforting and hearty one-pot meal that’s packed with flavor but low in sodium. The cauliflower provides a hearty texture, while the chickpeas offer protein. The rich spices and creamy coconut milk create a luscious curry that’s both nourishing and satisfying.

Ingredients:

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 tablespoon curry powder
• 1/2 teaspoon ground turmeric
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 medium cauliflower, cut into florets
• 1 can (14 oz) light coconut milk
• 1 cup low-sodium vegetable broth
• 1/2 teaspoon ground cumin
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, garlic, and ginger and sauté until the onion becomes translucent.
2. Stir in curry powder, turmeric, and cumin, cooking for 1–2 minutes until fragrant.
3. Add the chickpeas and cauliflower to the pot, stirring to coat with the spices.
4. Pour in the coconut milk and vegetable broth, bringing the mixture to a simmer.
5. Cover and cook for 20–25 minutes, or until the cauliflower is tender and the flavors have melded together.
6. Garnish with fresh cilantro and serve warm over brown rice or with naan bread.

This cauliflower and chickpea curry is a rich and comforting dish that brings warmth and depth of flavor. It’s an easy, low-sodium meal that’s full of plant-based protein and fiber. The creamy coconut milk gives it a luxurious texture, making it a perfect choice for a Saturday dinner or meal prep for the week.

Butternut Squash and Kale Stew

This hearty butternut squash and kale stew is the perfect low-sodium, one-pot meal for a cold Saturday. The sweet and savory combination of roasted butternut squash, kale, and vegetables in a rich, savory broth is both nourishing and flavorful. The addition of garlic, thyme, and bay leaves elevates the dish without the need for excess sodium, making it a wholesome and comforting choice.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cubed
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 2 cups kale, chopped
• 1 medium carrot, sliced
• 2 teaspoons dried thyme
• 1 bay leaf
• 1/2 teaspoon black pepper
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed butternut squash with olive oil and black pepper. Spread the squash evenly on a baking sheet and roast for 25–30 minutes, or until tender and lightly caramelized.
2. While the squash is roasting, heat a little olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until softened and fragrant, about 5 minutes.
3. Add the carrots, vegetable broth, kale, thyme, and bay leaf to the pot. Bring to a boil, then reduce heat and simmer for 15 minutes, or until the carrots are tender.
4. Add the roasted butternut squash to the pot, stirring to combine. Simmer for an additional 5 minutes to allow the flavors to meld.
5. Remove the bay leaf, garnish with fresh parsley, and serve warm.

This butternut squash and kale stew is a satisfying, low-sodium meal full of earthy, sweet, and savory flavors. It’s ideal for a cozy Saturday, providing a balanced combination of vegetables, fiber, and nutrients. This dish also stores well, so it’s great for leftovers or meal prep for the week ahead.

Lemon Garlic Shrimp and Asparagus

This quick and light lemon garlic shrimp and asparagus dish is a one-pot wonder that’s both flavorful and low in sodium. The shrimp are sautéed in a garlic and lemon-infused olive oil, which perfectly complements the tender asparagus. With minimal ingredients and a short cook time, this recipe is ideal for a simple and satisfying Saturday dinner.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 4 cloves garlic, minced
• 1 teaspoon lemon zest
• Juice of 1 lemon
• 1/2 teaspoon red pepper flakes (optional)
• Fresh parsley for garnish
• Black pepper, to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add asparagus and sauté for 4–5 minutes until tender but still crisp. Remove from the skillet and set aside.
2. In the same skillet, add the minced garlic and cook for 1–2 minutes until fragrant.
3. Add shrimp to the skillet and cook for 3–4 minutes, or until they turn pink and are cooked through.
4. Stir in lemon zest, lemon juice, and red pepper flakes (if using). Add the cooked asparagus back to the skillet and toss to combine.
5. Season with black pepper to taste and garnish with fresh parsley. Serve warm.

This lemon garlic shrimp and asparagus dish is a light, refreshing meal that’s packed with protein and low in sodium. It’s perfect for a quick Saturday dinner when you want something flavorful and satisfying without spending too much time in the kitchen. Plus, the fresh lemon adds a zesty touch that brightens up the entire dish.

Sweet Corn and Avocado Salad

This sweet corn and avocado salad is a refreshing, low-sodium dish that’s perfect for a light Saturday lunch or as a side dish to complement any meal. The combination of fresh corn, creamy avocado, and a tangy lime dressing makes it both vibrant and delicious. It’s easy to prepare and can be customized with your favorite veggies or herbs.

Ingredients:

• 2 cups fresh corn kernels (about 2 ears of corn or frozen, thawed)
• 2 ripe avocados, diced
• 1 small red bell pepper, diced
• 1/2 small red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 1 tablespoon olive oil
• 1/2 teaspoon ground cumin
• Black pepper, to taste

Instructions:

1. If using fresh corn, cut the kernels off the cobs. If using frozen, thaw and drain the corn.
2. In a large bowl, combine the corn, diced avocado, red bell pepper, onion, and cilantro.
3. In a small bowl, whisk together lime juice, olive oil, cumin, and black pepper. Pour the dressing over the salad and toss gently to combine.
4. Taste and adjust the seasoning if necessary. Serve immediately or chill in the fridge for 30 minutes for added flavor.

This sweet corn and avocado salad is a light, nutrient-dense dish that’s perfect for a Saturday gathering or meal prep. The freshness of the corn and avocado is complemented by the zesty lime dressing, making it a delightful and satisfying addition to any meal. It’s also incredibly versatile, so feel free to add other ingredients like tomatoes or cucumbers to suit your taste.

Roasted Eggplant and Tomato Pasta

This roasted eggplant and tomato pasta is a simple yet flavorful one-pot dish that brings together the richness of roasted vegetables and the heartiness of whole wheat pasta. It’s low in sodium and high in nutrients, making it a perfect Saturday meal when you want something satisfying but light. The natural sweetness of roasted tomatoes and eggplant enhances the dish, while garlic and basil provide fresh, aromatic notes.

Ingredients:

• 1 medium eggplant, cubed
• 1 pint cherry tomatoes, halved
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 teaspoon dried oregano
• 8 oz whole wheat pasta (e.g., spaghetti or penne)
• 1/4 cup fresh basil, chopped
• Black pepper, to taste
• Grated Parmesan (optional, for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed eggplant and halved cherry tomatoes with 1 tablespoon of olive oil, oregano, and black pepper. Spread them out on a baking sheet and roast for 25–30 minutes, or until the vegetables are tender and lightly caramelized.
2. While the vegetables are roasting, cook the pasta according to package instructions. Drain and set aside, reserving 1/2 cup of pasta water.
3. Heat the remaining olive oil in a large skillet over medium heat. Add the minced garlic and cook for 1–2 minutes until fragrant.
4. Add the roasted vegetables to the skillet and toss to combine with the garlic. Add the reserved pasta water and cook for 2 minutes to combine all the flavors.
5. Add the cooked pasta to the skillet, tossing everything together. Garnish with fresh basil and a sprinkle of Parmesan, if desired. Serve immediately.

This roasted eggplant and tomato pasta is a delightful, low-sodium dish that’s both hearty and flavorful. The roasting process brings out the natural sweetness of the vegetables, making it a comforting choice for any meal. It’s also great for meal prepping as the flavors intensify when stored in the fridge.

Sweet Potato and Black Bean Tacos

These sweet potato and black bean tacos are a satisfying and nutritious low-sodium dish that’s packed with flavor. Roasted sweet potatoes and seasoned black beans are paired with a variety of fresh toppings, making these tacos a colorful and delicious option for a Saturday meal. Whether you’re looking for a meatless option or just a lighter meal, these tacos are both filling and healthy.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1 can (15 oz) black beans, rinsed and drained
• 8 small corn tortillas
• 1/2 small red onion, thinly sliced
• 1/2 cup fresh cilantro, chopped
• 1 avocado, sliced
• Juice of 1 lime
• Black pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed sweet potatoes with olive oil, cumin, smoked paprika, and black pepper. Spread them out on a baking sheet and roast for 25–30 minutes, or until tender.
2. While the sweet potatoes are roasting, heat the black beans in a small pot over low heat, stirring occasionally.
3. Warm the corn tortillas in a dry skillet over medium heat for 1–2 minutes per side, or until soft and slightly charred.
4. Once the sweet potatoes are done, assemble the tacos by placing a spoonful of roasted sweet potatoes on each tortilla, followed by black beans, sliced red onion, cilantro, avocado, and a squeeze of lime juice.
5. Serve immediately with additional lime wedges, if desired.

These sweet potato and black bean tacos are a delicious and nutritious low-sodium meal that’s perfect for a light Saturday dinner. The roasted sweet potatoes provide a natural sweetness, while the black beans add protein and richness. With fresh toppings like cilantro and avocado, these tacos are both flavorful and satisfying.

Cauliflower Fried Rice

This cauliflower fried rice is a healthy, low-sodium alternative to traditional fried rice, offering a light and low-carb version without sacrificing flavor. The cauliflower rice is stir-fried with mixed vegetables and seasoned with ginger, garlic, and a splash of low-sodium soy sauce. It’s a quick and easy dish, making it perfect for a Saturday meal when you want something flavorful and nutritious.

Ingredients:

• 1 medium head of cauliflower, grated into rice-sized pieces
• 1 tablespoon olive oil
• 1/2 small onion, diced
• 1/2 cup carrots, diced
• 1/2 cup peas (frozen or fresh)
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 2 eggs, lightly beaten
• 2 tablespoons low-sodium soy sauce
• 2 teaspoons sesame oil
• Fresh green onions, chopped, for garnish

Instructions:

1. Grate the cauliflower into rice-sized pieces using a food processor or a box grater. Set aside.
2. Heat olive oil in a large skillet or wok over medium heat. Add onion and carrots, cooking for 4–5 minutes until softened.
3. Add the peas, garlic, and ginger, cooking for another 2 minutes until fragrant.
4. Push the vegetables to one side of the skillet, and pour the beaten eggs into the other side. Scramble the eggs until cooked through, then mix everything together.
5. Add the cauliflower rice to the skillet and stir-fry for 5–7 minutes until the cauliflower is tender and slightly crispy.
6. Stir in the low-sodium soy sauce and sesame oil, and cook for another 1–2 minutes to combine.
7. Garnish with fresh green onions and serve immediately.

This cauliflower fried rice is a flavorful, low-sodium dish that offers all the deliciousness of traditional fried rice with fewer carbs and calories. It’s quick to prepare and can be customized with your favorite vegetables or proteins. The sesame oil and soy sauce give it a rich flavor without relying on excess salt, making it a great healthy option for a Saturday dinner.

Note: More recipes are coming soon!