35+ Quick Saturday Low-Sodium Potato Recipes to Satisfy Your Cravings

Potatoes are a versatile and beloved ingredient, but when you’re watching your sodium intake, it can be challenging to enjoy them without going overboard.

Whether you’re looking for a healthy side dish, a comforting main course, or a fun snack, the good news is that there are countless ways to make potatoes without relying on salt.

In this blog post, we’ve gathered over 35+ delicious, low-sodium potato recipes that are perfect for your next Saturday gathering or a quick weekend meal.

From crispy baked potato wedges to creamy soups and savory frittatas, these recipes will satisfy your potato cravings while keeping your sodium levels in check.

Plus, they’re all simple to make, allowing you to enjoy wholesome, flavorful meals that everyone can enjoy.

35+ Quick Saturday Low-Sodium Potato Recipes to Satisfy Your Cravings

Eating healthily doesn’t mean sacrificing flavor, and with these 35+ Saturday low-sodium potato recipes, you’ll have plenty of options to choose from without worrying about your sodium intake.

Whether you’re preparing a special weekend dinner or need a quick meal for your busy Saturday, these recipes will inspire you to get creative in the kitchen.

By focusing on fresh herbs, spices, and healthy cooking techniques, you can turn humble potatoes into satisfying dishes that are both nourishing and delicious.

Enjoy these guilt-free potato recipes with your friends and family, and make your next Saturday meal as tasty as it is nutritious.

Low-Sodium Herb Roasted Potatoes

These low-sodium herb roasted potatoes are packed with flavor without the use of salt. They are crisp on the outside, tender on the inside, and seasoned with a blend of garlic, rosemary, thyme, and pepper. Perfect as a side dish for any meal, these potatoes will satisfy your cravings without compromising on taste.

Ingredients:

• 4 medium-sized potatoes, cut into cubes
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1 tablespoon fresh parsley, chopped (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Wash and peel (optional) the potatoes, then cut them into cubes.
3. In a large bowl, toss the potato cubes with olive oil, garlic powder, rosemary, thyme, and black pepper until evenly coated.
4. Spread the potatoes out in a single layer on a baking sheet lined with parchment paper.
5. Roast in the oven for 30-35 minutes, flipping halfway through until the potatoes are golden brown and crispy.
6. Remove from the oven and sprinkle with chopped fresh parsley for extra flavor.

These herb roasted potatoes are a fantastic option for those looking to reduce sodium without sacrificing flavor. The natural flavors of the herbs and garlic complement the potatoes perfectly, creating a delicious, savory side dish. They are easy to make and a perfect accompaniment to a variety of main dishes, such as grilled chicken or roasted vegetables.

Low-Sodium Garlic Mashed Potatoes

This creamy, buttery mashed potato recipe uses no added salt, but still delivers rich flavor. The combination of garlic, a touch of olive oil, and low-sodium broth ensures these mashed potatoes are both flavorful and comforting, making them a great addition to any meal.

Ingredients:

• 5 large potatoes, peeled and chopped
• 2 cloves garlic, minced
• 1/4 cup olive oil
• 1/2 cup low-sodium vegetable broth
• 1/4 cup unsweetened almond milk (or any milk of your choice)
• Fresh ground black pepper to taste

Instructions:

1. In a large pot, bring the chopped potatoes to a boil in water. Cook for about 15 minutes, or until the potatoes are tender.
2. Drain the potatoes and return them to the pot.
3. While the potatoes are boiling, sauté the minced garlic in olive oil over medium heat for 1-2 minutes until fragrant.
4. Add the sautéed garlic, vegetable broth, and almond milk to the potatoes. Mash everything together until smooth.
5. Season with fresh ground black pepper and stir to combine.
6. Serve warm.

These garlic mashed potatoes offer all the comforting richness of traditional mashed potatoes without the added sodium. The garlic and olive oil infuse the potatoes with a savory depth, while the low-sodium broth and almond milk create a smooth, creamy texture. They’re the perfect side dish for any occasion and can be paired with a variety of mains, from chicken to vegetarian dishes.

Low-Sodium Sweet Potato Fries

These crispy sweet potato fries are a healthier alternative to the traditional fries, offering natural sweetness with a savory kick from paprika and garlic powder. Low in sodium, these fries are an excellent snack or side dish that the whole family will enjoy.

Ingredients:

• 2 large sweet potatoes, peeled and cut into fries
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon onion powder

Instructions:

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, toss the sweet potato fries with olive oil, paprika, garlic powder, black pepper, and onion powder until evenly coated.
3. Arrange the fries in a single layer on a baking sheet lined with parchment paper.
4. Bake for 20-25 minutes, flipping halfway through, until the fries are golden and crispy.
5. Serve immediately.

These low-sodium sweet potato fries are the ideal balance of sweet and savory. They’re not only a healthier snack or side but also an incredibly flavorful alternative to regular fries. The paprika and garlic powder elevate the natural sweetness of the sweet potatoes, and baking them ensures they come out crispy without the need for frying.

Low-Sodium Potato Salad

This low-sodium potato salad is a great option for those looking to enjoy a classic dish with a healthier twist. It combines tender potatoes, a tangy mustard dressing, and fresh vegetables, creating a creamy salad without any added salt.

Ingredients:

• 6 medium potatoes, peeled and cubed
• 1/2 cup plain Greek yogurt
• 2 tablespoons Dijon mustard
• 1 tablespoon apple cider vinegar
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 1/4 teaspoon black pepper
• 2 tablespoons fresh dill (optional)

Instructions:

1. Boil the cubed potatoes in salted water until tender, about 10-12 minutes. Drain and let them cool slightly.
2. In a large bowl, combine Greek yogurt, Dijon mustard, apple cider vinegar, and black pepper. Stir until smooth.
3. Add the cooled potatoes, celery, red onion, and dill (if using) to the bowl and gently mix to coat everything in the dressing.
4. Chill the salad in the fridge for at least 1 hour before serving.

This low-sodium potato salad is a perfect addition to summer barbecues, picnics, or any casual gathering. The creamy dressing made from Greek yogurt and mustard provides a delicious tang without adding sodium. The fresh vegetables add crunch and texture, making this dish both satisfying and refreshing.

Low-Sodium Scalloped Potatoes

A classic comfort food, these low-sodium scalloped potatoes are creamy, cheesy, and full of flavor. By using low-sodium broth and a homemade cheese sauce, you can indulge in this hearty dish without worrying about excess salt.

Ingredients:

• 4 large potatoes, thinly sliced
• 1 tablespoon butter
• 1 tablespoon all-purpose flour
• 1 cup low-sodium vegetable broth
• 1/2 cup milk
• 1 cup shredded cheddar cheese (low-sodium)
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Layer the sliced potatoes in a greased baking dish.
3. In a saucepan, melt the butter over medium heat. Add the flour and cook for 1-2 minutes to form a roux.
4. Gradually whisk in the low-sodium vegetable broth and milk. Stir constantly until the sauce thickens, about 5-7 minutes.
5. Remove from heat and stir in the shredded cheese, black pepper, and garlic powder until smooth.
6. Pour the cheese sauce over the potatoes, ensuring they are fully covered.
7. Cover the baking dish with aluminum foil and bake for 45 minutes. Remove the foil and bake for an additional 15-20 minutes until the top is golden brown.

This low-sodium version of scalloped potatoes brings the same rich and creamy texture as the classic recipe but without the extra salt. The combination of homemade cheese sauce and the soft, tender potatoes makes this dish indulgent yet healthy. It’s perfect for serving as a side dish during holiday meals or family dinners.

Low-Sodium Potato and Leek Soup

This comforting low-sodium potato and leek soup is a soothing dish for cooler weather. Made with simple ingredients, it’s creamy, rich, and full of flavor, all while keeping the sodium content low. The leeks add a subtle sweetness that complements the hearty potatoes, making this soup a satisfying meal on its own or as a starter.

Ingredients:

• 4 medium potatoes, peeled and diced
• 2 leeks, cleaned and sliced (white and light green parts only)
• 1 tablespoon olive oil
• 4 cups low-sodium vegetable broth
• 1/2 cup unsweetened almond milk (or milk of choice)
• 1/2 teaspoon black pepper
• 1/4 teaspoon dried thyme
• 2 cloves garlic, minced
• Fresh parsley for garnish (optional)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the leeks and garlic, sautéing for 3-4 minutes until softened.
2. Add the diced potatoes, vegetable broth, thyme, and black pepper. Bring the mixture to a boil, then reduce to a simmer. Let cook for 20-25 minutes, or until the potatoes are tender.
3. Use an immersion blender to puree the soup until smooth, or transfer it in batches to a blender.
4. Stir in the almond milk for added creaminess, then adjust seasoning if necessary.
5. Garnish with fresh parsley before serving.

This low-sodium potato and leek soup offers a creamy texture and rich flavor without the added salt. The combination of leeks, garlic, and thyme infuses the broth with savory goodness, while the potatoes create a smooth, hearty base. It’s an ideal dish for a light lunch or a first course in a winter meal, offering warmth and comfort with every spoonful.

Low-Sodium Baked Potato Wedges

These low-sodium baked potato wedges are a crispy and flavorful snack or side dish. With the right seasoning, you can enjoy the natural taste of potatoes without the need for salt. The simple combination of olive oil, pepper, and herbs creates a delightful dish that’s both satisfying and healthier.

Ingredients:

• 4 medium potatoes, washed and cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/2 teaspoon onion powder

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the potato wedges in olive oil, paprika, black pepper, garlic powder, oregano, and onion powder until evenly coated.
3. Spread the wedges out on a baking sheet lined with parchment paper.
4. Bake for 25-30 minutes, flipping halfway through, until the wedges are golden brown and crispy.
5. Serve warm with a dipping sauce of choice, such as a low-sodium ketchup or yogurt-based dip.

These baked potato wedges offer a healthier alternative to fried fries while retaining all the flavor and crunch. The combination of herbs and spices adds complexity to the natural sweetness of the potatoes, making them a perfect side dish for any meal. Plus, they’re simple to prepare and are a hit with both kids and adults alike.

Low-Sodium Potato Frittata

This low-sodium potato frittata is a protein-packed, savory dish that’s perfect for breakfast, brunch, or dinner. With tender potatoes, fresh herbs, and eggs, it’s a balanced and filling meal. The best part is that it’s easy to customize with any vegetables or cheese you have on hand.

Ingredients:

• 3 medium potatoes, peeled and diced
• 1 tablespoon olive oil
• 1/4 cup onion, diced
• 1/2 cup bell peppers, diced
• 4 large eggs
• 1/4 cup low-sodium milk
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika
• Fresh parsley or chives for garnish

Instructions:

1. Heat the olive oil in an oven-safe skillet over medium heat. Add the diced potatoes and cook for 10-12 minutes, stirring occasionally until they’re golden and tender.
2. Add the onions and bell peppers to the skillet, cooking for another 3-4 minutes until the vegetables soften.
3. In a bowl, whisk the eggs with the low-sodium milk, black pepper, and paprika.
4. Pour the egg mixture over the potatoes and vegetables in the skillet, stirring gently to combine. Cook over low heat for 5 minutes until the edges set.
5. Preheat your oven’s broiler and place the skillet under it for 2-3 minutes until the top of the frittata is golden brown.
6. Remove from the oven, garnish with fresh herbs, and serve warm.

This low-sodium potato frittata is an easy-to-make, nutritious meal. The potatoes provide heartiness while the eggs and vegetables add protein and vitamins. This dish can be served for breakfast or as a light dinner, and it’s versatile enough to be customized with different vegetables, cheeses, or herbs.

Low-Sodium Potato Tacos

Low-sodium potato tacos are a fun and tasty way to enjoy potatoes in a different form. The crispy roasted potatoes are paired with fresh veggies, avocado, and a zesty lime crema, making for a flavorful, sodium-conscious meal. These tacos are vegetarian, filling, and easy to make.

Ingredients:

• 4 medium potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon black pepper
• 8 small corn tortillas
• 1/2 cup shredded lettuce
• 1/2 cup diced tomatoes
• 1/4 cup red onion, diced
• 1/2 avocado, sliced
• 2 tablespoons fresh cilantro, chopped

For Lime Crema:

• 1/4 cup plain Greek yogurt
• 1 tablespoon lime juice
• 1/4 teaspoon garlic powder

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the diced potatoes in olive oil, chili powder, cumin, and black pepper, ensuring they are evenly coated.
3. Roast the potatoes on a baking sheet for 25-30 minutes, flipping halfway, until crispy and golden brown.
4. While the potatoes are roasting, mix the Greek yogurt, lime juice, and garlic powder to make the crema.
5. Warm the corn tortillas in a dry skillet for 1-2 minutes on each side.
6. Assemble the tacos by filling each tortilla with roasted potatoes, lettuce, tomatoes, red onion, avocado, and a drizzle of lime crema.
7. Garnish with fresh cilantro and serve.

These low-sodium potato tacos are a delicious and refreshing take on traditional tacos. The roasted potatoes provide a crispy texture, while the lime crema and fresh toppings add a burst of flavor. This dish is perfect for a quick weeknight dinner or as part of a taco bar at a gathering, offering a satisfying, sodium-conscious option for everyone.

Low-Sodium Potato and Spinach Gratin

This low-sodium potato and spinach gratin is a creamy, cheesy dish that’s perfect for a cozy dinner or special occasion. The combination of tender potatoes, fresh spinach, and a homemade cheese sauce creates a delicious, comforting side dish that’s full of flavor without excessive salt.

Ingredients:

• 5 medium potatoes, peeled and thinly sliced
• 2 cups fresh spinach, chopped
• 1 tablespoon butter
• 1 tablespoon flour
• 1 cup low-sodium vegetable broth
• 1/2 cup milk
• 1/2 cup shredded mozzarella cheese (low-sodium)
• 1/4 teaspoon black pepper
• 1/4 teaspoon nutmeg (optional)
• 1/4 cup grated Parmesan cheese (low-sodium)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a saucepan, melt the butter over medium heat and stir in the flour. Cook for 1-2 minutes to form a roux.
3. Gradually add the vegetable broth and milk, whisking constantly until the sauce thickens, about 5 minutes.
4. Stir in the mozzarella cheese, black pepper, and nutmeg (if using), and cook until the cheese melts into the sauce.
5. In a greased baking dish, layer the sliced potatoes and chopped spinach. Pour the cheese sauce over the layers.
6. Top with grated Parmesan cheese and bake for 45 minutes, or until the potatoes are tender and the top is golden brown.
7. Serve warm.

This low-sodium potato and spinach gratin is a creamy, satisfying dish that brings together the earthiness of spinach with the richness of potatoes. The homemade cheese sauce offers plenty of flavor, while the Parmesan adds a nice finishing touch. It’s the perfect side dish for any meal, from roast chicken to a simple salad.

Low-Sodium Potato and Carrot Casserole

This low-sodium potato and carrot casserole is a hearty and colorful side dish that’s easy to make and packed with nutrition. The combination of tender potatoes and sweet carrots, along with a creamy sauce, makes this casserole a perfect complement to any main course.

Ingredients:

• 4 medium potatoes, peeled and sliced
• 3 medium carrots, peeled and sliced
• 1 tablespoon olive oil
• 1/2 cup low-sodium vegetable broth
• 1/2 cup unsweetened almond milk (or any milk of choice)
• 1/2 teaspoon dried thyme
• 1/4 teaspoon black pepper
• 1/2 cup shredded low-sodium cheddar cheese (optional)
• 1/4 cup fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large pot, bring water to a boil and cook the sliced potatoes and carrots for about 10 minutes until tender. Drain and set aside.
3. In a separate saucepan, combine the vegetable broth and almond milk. Bring to a simmer, then stir in the thyme and black pepper.
4. Layer the cooked potatoes and carrots in a greased baking dish.
5. Pour the broth mixture over the vegetables, ensuring everything is evenly covered.
6. (Optional) Sprinkle the shredded cheddar cheese over the top for a creamy finish.
7. Bake for 25-30 minutes, or until bubbly and golden. Garnish with fresh parsley before serving.

This low-sodium potato and carrot casserole is the ideal side dish for a variety of meals. The vegetables are naturally sweet and tender, and the creamy broth ties everything together beautifully. With or without cheese, this dish is a comforting and nutritious choice that pairs perfectly with lean proteins or a fresh salad.

Low-Sodium Potato and Black Bean Tacos

Low-sodium potato and black bean tacos are a flavorful and filling plant-based meal that’s perfect for a quick dinner. The roasted potatoes are combined with hearty black beans, fresh veggies, and a tangy avocado sauce, making these tacos both satisfying and delicious.

Ingredients:

• 4 medium potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• 1 can (15 oz) black beans, drained and rinsed
• 8 small corn tortillas
• 1/2 cup diced tomatoes
• 1/4 cup chopped cilantro
• 1 avocado, peeled and pitted
• 2 tablespoons lime juice

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the diced potatoes with olive oil, cumin, paprika, and black pepper. Roast for 25-30 minutes until crispy and golden brown.
3. While the potatoes are roasting, mash the avocado in a bowl and mix with lime juice to create the avocado sauce.
4. Warm the corn tortillas in a dry skillet over medium heat for 1-2 minutes on each side.
5. Assemble the tacos by layering roasted potatoes, black beans, diced tomatoes, and cilantro on each tortilla. Drizzle with avocado sauce before serving.

These low-sodium potato and black bean tacos are a vibrant and satisfying meal. The roasted potatoes offer a crispy texture that pairs perfectly with the creamy avocado sauce and hearty black beans. These tacos are a great plant-based option for a healthy, low-sodium dinner, and they’re easy to prepare for busy nights.

Low-Sodium Smashed Potatoes with Chives

These low-sodium smashed potatoes are a simple yet delicious side dish. By boiling small potatoes until tender and lightly smashing them, you get a dish that’s crispy on the outside and soft on the inside, with the addition of fresh chives for flavor and a touch of olive oil for richness.

Ingredients:

• 12 small baby potatoes
• 1 tablespoon olive oil
• 1/2 teaspoon black pepper
• 1/4 cup fresh chives, chopped
• 1/4 cup unsweetened almond milk (or any milk of choice)

Instructions:

1. Bring a large pot of water to a boil. Add the baby potatoes and cook for 15-20 minutes, or until fork-tender.
2. Drain the potatoes and let them cool slightly. Preheat the oven to 400°F (200°C).
3. Place the potatoes on a baking sheet and lightly smash each one with a fork or the bottom of a glass.
4. Drizzle with olive oil and season with black pepper.
5. Roast in the oven for 20-25 minutes, or until the potatoes are golden and crispy.
6. Remove from the oven, drizzle with almond milk for extra creaminess, and top with chopped chives before serving.

These smashed potatoes are a perfect low-sodium side dish that delivers both crispy edges and a soft interior. The addition of fresh chives adds a delightful burst of flavor, and the almond milk helps to keep the dish creamy without extra sodium. These potatoes are a great accompaniment to grilled meats or a vegetarian main dish.

Low-Sodium Potato Fritters

These low-sodium potato fritters are crispy on the outside and tender on the inside, making them a great snack or side dish. With grated potatoes, a touch of onion, and a few simple seasonings, these fritters are flavorful and can be enjoyed with a dipping sauce for extra zing.

Ingredients:

• 4 medium potatoes, peeled and grated
• 1 small onion, grated
• 1 egg
• 1/4 cup whole wheat flour
• 1/2 teaspoon black pepper
• 1/4 teaspoon paprika
• 1 tablespoon olive oil (for frying)

Instructions:

1. Grate the potatoes and onion using a box grater or food processor. Place the grated mixture in a clean kitchen towel and squeeze out excess moisture.
2. In a bowl, combine the grated potatoes, onion, egg, flour, black pepper, and paprika. Mix until well combined.
3. Heat olive oil in a large skillet over medium heat. Scoop spoonfuls of the potato mixture into the skillet and flatten them slightly to form fritters.
4. Cook for 3-4 minutes per side, or until golden brown and crispy.
5. Serve the fritters warm with a low-sodium dipping sauce, such as Greek yogurt with a squeeze of lemon juice.

These low-sodium potato fritters are a delicious and crispy treat that can be enjoyed as a snack or side dish. The combination of grated potatoes and onion adds a savory depth, while the crisp frying gives them a satisfying crunch. They’re perfect for dipping and are a fun way to enjoy potatoes without added salt.

Low-Sodium Potato and Zucchini Stir-Fry

This low-sodium potato and zucchini stir-fry is a quick, healthy, and vibrant dish full of fresh vegetables and mild spices. The potatoes are sautéed until golden brown and then combined with zucchini, garlic, and a touch of lemon for a simple yet flavorful meal.

Ingredients:

• 4 medium potatoes, peeled and diced
• 2 medium zucchinis, sliced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika
• 1 tablespoon fresh lemon juice
• 1/4 cup fresh parsley, chopped

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the diced potatoes and cook for 10-12 minutes, stirring occasionally, until the potatoes are golden and tender.
2. Add the garlic and zucchini to the skillet and cook for another 5-7 minutes, until the zucchini is tender.
3. Season with black pepper, paprika, and fresh lemon juice.
4. Stir everything together, then garnish with chopped parsley before serving.

This low-sodium potato and zucchini stir-fry is a quick and flavorful dish that’s perfect for a light meal. The combination of tender potatoes and zucchini with the freshness of lemon and parsley creates a satisfying balance of flavors. It’s a great side dish or can be served as a main with a side of quinoa or brown rice.

Note: More recipes are coming soon!