25+ Delicious Sunday Low Sodium, Low Sugar Recipes for a Healthy Meal

When it comes to creating healthy meals, Sundays often call for something special that is both comforting and nourishing. However, it can be challenging to find recipes that are flavorful yet still align with dietary restrictions.

If you’re looking for delicious dishes that are low in both sodium and sugar, you’re in the right place. In this blog, we’ll share 25+ low sodium, low sugar recipes that are perfect for a Sunday meal.

These dishes are not only heart-healthy but also packed with flavor and easy to prepare, ensuring that you can enjoy a satisfying meal without compromising on your health goals.

From light salads to hearty mains and even flavorful sides, these recipes will give you a variety of options to create a balanced Sunday feast that you can feel good about.

25+ Delicious Sunday Low Sodium, Low Sugar Recipes for a Healthy Meal

Eating healthily doesn’t mean sacrificing flavor or enjoyment, especially when it comes to your Sunday meals.

These 25+ low sodium, low sugar recipes are designed to be as tasty as they are nutritious, making them the perfect choice for anyone looking to reduce their sodium and sugar intake while still enjoying delicious, satisfying dishes.

Whether you’re cooking for the whole family or just preparing something special for yourself, these recipes offer a range of options that cater to all tastes and dietary preferences.

Try them out this Sunday and make it a habit to embrace healthier, flavorful meals every week.

Low Sodium, Low Sugar Oven-Baked Chicken Breasts

This recipe offers a perfect blend of juicy, tender chicken seasoned with herbs and spices while avoiding excess sodium and sugar. Ideal for a Sunday lunch or dinner, these chicken breasts are easy to prepare and pair wonderfully with roasted vegetables or a fresh salad. The dish caters to those who prioritize heart health and flavor without compromise.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• ½ teaspoon ground black pepper
• Juice of 1 lemon

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, mix garlic powder, onion powder, paprika, dried thyme, and black pepper.
3. Rub olive oil over the chicken breasts and coat them evenly with the spice mixture.
4. Place the chicken breasts on a baking dish and drizzle with fresh lemon juice.
5. Bake for 25-30 minutes or until the internal temperature reaches 165°F (74°C).
6. Let the chicken rest for 5 minutes before serving.

This oven-baked chicken breast recipe is a testament to the power of herbs and fresh ingredients. By steering clear of added salt and sugar, it demonstrates how a simple dish can be both healthy and flavorful. Enjoy it as part of a balanced meal that satisfies without guilt!

Low Sodium, Low Sugar Sweet Potato Mash

This sweet potato mash is a creamy, comforting side dish perfect for a cozy Sunday meal. Naturally sweetened by the potatoes themselves, it skips the need for added sugar while keeping sodium levels low. It’s an excellent accompaniment for roasted meats or hearty vegetable dishes.

Ingredients:

• 3 medium sweet potatoes, peeled and cubed
• 2 tablespoons unsalted butter or olive oil
• ¼ cup unsweetened almond milk (or any low-sodium alternative)
• 1 teaspoon ground cinnamon
• ½ teaspoon nutmeg
• 1 teaspoon vanilla extract

Instructions:

1. Boil the sweet potato cubes in a pot of water until tender, about 15-20 minutes.
2. Drain and return the potatoes to the pot.
3. Add unsalted butter, almond milk, cinnamon, nutmeg, and vanilla extract.
4. Mash everything together until smooth and creamy. Adjust the texture by adding more almond milk if needed.
5. Serve warm, garnished with a sprinkle of cinnamon if desired.

This sweet potato mash showcases the natural sweetness of the star ingredient while offering a velvety, spiced finish. With no added sugar or salt, it’s a healthier take on a classic comfort food that doesn’t skimp on flavor. Pair it with your favorite protein for a delightful Sunday treat!

Low Sodium, Low Sugar Berry Chia Pudding

For a light yet satisfying Sunday dessert or breakfast option, this berry chia pudding is the ultimate choice. Packed with antioxidants and fiber, it uses the natural sweetness of berries and a hint of vanilla to create a deliciously healthy treat.

Ingredients:

• 1 cup unsweetened almond milk
• 3 tablespoons chia seeds
• ½ cup fresh or frozen mixed berries (blueberries, raspberries, strawberries)
• 1 teaspoon vanilla extract
• ½ teaspoon ground cinnamon (optional)

Instructions:

1. In a bowl or mason jar, combine almond milk, chia seeds, vanilla extract, and cinnamon. Stir well.
2. Cover and refrigerate for at least 2 hours or overnight to allow the chia seeds to thicken.
3. Before serving, top the pudding with fresh or thawed berries.
4. Mix gently and serve chilled.

This berry chia pudding is proof that healthy desserts can still be indulgent. With no added sugar and a low-sodium profile, it’s a guilt-free pleasure that’s rich in nutrients. Whether you enjoy it as a Sunday breakfast or a dessert, it’s a treat that you’ll keep coming back to!

Low Sodium, Low Sugar Herb-Roasted Vegetables

This herb-roasted vegetable medley is a nutrient-packed, colorful side dish that is as visually appealing as it is delicious. Perfect for a relaxed Sunday lunch or dinner, it avoids excess salt and sugar, letting the natural flavors of fresh produce and herbs shine. The dish is versatile and pairs well with any main course.

Ingredients:

• 2 cups broccoli florets
• 1 cup cherry tomatoes, halved
• 1 medium zucchini, sliced
• 1 medium yellow squash, sliced
• 1 tablespoon olive oil
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• ¼ teaspoon ground black pepper

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large mixing bowl, combine all vegetables. Drizzle with olive oil and toss to coat evenly.
3. Sprinkle the vegetables with dried basil, oregano, garlic powder, and black pepper. Toss again.
4. Spread the vegetables in a single layer on a baking sheet lined with parchment paper.
5. Roast for 20-25 minutes, stirring halfway through, until tender and slightly caramelized.
6. Serve warm as a side dish or mix with a grain like quinoa for a complete meal.

Herb-roasted vegetables are a flavorful and healthy way to enjoy the natural goodness of produce. The blend of textures and herbal seasoning makes this dish both comforting and satisfying without relying on added salt or sugar. It’s a wonderful choice for a wholesome Sunday meal.

Low Sodium, Low Sugar Lentil and Spinach Soup

Warm, hearty, and packed with plant-based protein, this lentil and spinach soup is a fantastic choice for a low-sodium, low-sugar Sunday dinner. Featuring earthy lentils, vibrant spinach, and aromatic spices, this dish is not only filling but also incredibly nutritious. It’s a comforting bowl of health in every spoonful.

Ingredients:

• 1 cup dry lentils, rinsed
• 6 cups low-sodium vegetable broth
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cups fresh spinach leaves
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon ground black pepper
• 1 tablespoon olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, carrot, celery, and garlic until softened, about 5 minutes.
2. Add lentils, cumin, smoked paprika, and black pepper. Stir to combine.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer for 25-30 minutes, or until the lentils are tender.
5. Stir in the fresh spinach and cook for an additional 5 minutes until wilted.
6. Serve hot with a slice of whole-grain bread if desired.

This lentil and spinach soup is a bowl of cozy nourishment, perfect for Sundays when you crave something hearty yet healthy. By forgoing extra salt and sugar, it relies on natural flavors and spices to create a dish that’s as good for your heart as it is for your taste buds.

Low Sodium, Low Sugar Baked Apple Slices

Baked apple slices are a delightful, naturally sweet dessert option that makes for a perfect end to your Sunday meal. Without added sugar or salt, this dish brings out the inherent sweetness and flavor of apples, elevated with warming spices. It’s simple, wholesome, and irresistibly delicious.

Ingredients:

• 4 medium apples (e.g., Honeycrisp or Fuji), cored and sliced
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• 1 teaspoon vanilla extract
• 1 tablespoon fresh lemon juice
• 2 tablespoons water

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Place apple slices in a baking dish. Drizzle with lemon juice and vanilla extract.
3. Sprinkle with cinnamon and nutmeg, tossing gently to coat evenly.
4. Add water to the bottom of the baking dish to prevent sticking.
5. Cover with foil and bake for 20 minutes. Remove the foil and bake for an additional 10 minutes until the apples are tender.
6. Serve warm as-is or with a dollop of unsweetened yogurt.

These baked apple slices are a shining example of how natural sweetness and minimal ingredients can create a delightful dessert. Perfect for sharing with family or enjoying solo, this low-sodium, low-sugar dish is a guilt-free way to treat yourself after a hearty Sunday meal.

Low Sodium, Low Sugar Grilled Salmon with Avocado Salsa

This grilled salmon recipe paired with a refreshing avocado salsa is the perfect low-sodium, low-sugar dish for a healthy Sunday dinner. The rich flavors of the grilled fish combined with the creamy, tangy salsa make for a well-balanced and satisfying meal that is both light and full of nutrients.

Ingredients:

• 4 salmon fillets (skin-on or skinless)
• 1 tablespoon olive oil
• 1 teaspoon lemon zest
• 1 teaspoon garlic powder
• 1 teaspoon dried parsley
• 1 ripe avocado, diced
• 1 small tomato, diced
• ½ red onion, finely diced
• Juice of 1 lime
• 1 tablespoon fresh cilantro, chopped
• Ground black pepper, to taste

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. Drizzle the salmon fillets with olive oil, then sprinkle with lemon zest, garlic powder, dried parsley, and black pepper.
3. Place the salmon on the grill, skin-side down if applicable, and cook for 4-5 minutes per side, until cooked through and the internal temperature reaches 145°F (63°C).
4. While the salmon is cooking, prepare the avocado salsa: In a small bowl, combine diced avocado, tomato, onion, lime juice, and cilantro. Stir gently to combine.
5. Serve the grilled salmon topped with a generous spoonful of avocado salsa.

This grilled salmon with avocado salsa recipe is the perfect blend of light and flavorful. The salmon provides heart-healthy omega-3s, while the avocado salsa adds a creamy and refreshing element to the dish. With minimal sodium and sugar, it’s a great option for a nutritious and satisfying Sunday meal.

Low Sodium, Low Sugar Cauliflower Fried Rice

This cauliflower fried rice offers a healthy twist on a classic comfort food, perfect for a low-sodium, low-sugar Sunday lunch or dinner. Using cauliflower rice as the base, this dish is loaded with veggies and flavored with a variety of spices, creating a satisfying and nutritious alternative to traditional fried rice.

Ingredients:

• 1 medium head of cauliflower, grated or processed into rice-sized pieces
• 1 tablespoon olive oil
• ½ cup diced carrots
• ½ cup peas
• ½ onion, diced
• 2 garlic cloves, minced
• 2 large eggs, beaten
• 2 tablespoons low-sodium soy sauce or tamari
• 1 teaspoon sesame oil
• 1 tablespoon fresh cilantro, chopped (optional)

Instructions:

1. Heat olive oil in a large skillet or wok over medium heat.
2. Add the diced carrots, peas, and onion to the pan. Sauté for about 5 minutes until the vegetables are tender.
3. Add the garlic and cook for another minute until fragrant.
4. Push the vegetables to the side of the skillet and pour the beaten eggs into the empty space. Scramble the eggs until fully cooked, then combine with the vegetables.
5. Add the cauliflower rice, soy sauce, and sesame oil. Stir to combine and cook for 5-7 minutes, until the cauliflower rice is tender.
6. Garnish with chopped cilantro and serve warm.

This cauliflower fried rice is a healthy, low-carb alternative to traditional fried rice, while still delivering all the flavors you love. By using cauliflower rice instead of regular rice, it reduces carbs and calories while keeping the dish full of nutrients. It’s a great choice for a nutritious, low-sodium, low-sugar Sunday meal.

Low Sodium, Low Sugar Zucchini Noodles with Pesto

Zucchini noodles, or “zoodles,” combined with a fresh basil pesto make for a light yet flavorful dish perfect for a Sunday dinner. This recipe keeps sodium and sugar low by using fresh, whole ingredients, while the pesto provides a rich, savory depth of flavor without relying on extra salt.

Ingredients:

• 3 medium zucchinis, spiralized into noodles
• 1 cup fresh basil leaves
• ¼ cup pine nuts (or walnuts)
• 2 garlic cloves
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• ¼ cup grated Parmesan cheese (optional)
• Ground black pepper, to taste

Instructions:

1. Spiralize the zucchinis into noodles and set aside.
2. In a food processor, combine fresh basil, pine nuts, garlic, olive oil, lemon juice, and Parmesan cheese (if using). Blend until smooth, adding more olive oil if necessary to achieve the desired consistency.
3. Heat a non-stick skillet over medium heat and sauté the zucchini noodles for 2-3 minutes, just until they are tender but still al dente.
4. Toss the zoodles with the pesto sauce, coating evenly.
5. Serve immediately, garnished with additional Parmesan cheese if desired.

This zucchini noodles with pesto dish is a fresh, healthy, and satisfying option for a low-sodium, low-sugar Sunday meal. The pesto sauce is made with simple ingredients, offering vibrant flavor without any added salt or sugar. It’s a perfect option for those looking to enjoy a lighter meal without sacrificing taste!

Low Sodium, Low Sugar Sweet Potato and Black Bean Salad

This sweet potato and black bean salad is a vibrant, filling dish that offers a perfect balance of flavors and textures. With naturally sweet roasted sweet potatoes, protein-packed black beans, and a light, tangy dressing, it’s a nutritious, low-sodium, and low-sugar option for a Sunday lunch or dinner. The salad can be served warm or chilled, making it a versatile meal for any time of year.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 can (15 oz) black beans, drained and rinsed
• 1 red bell pepper, diced
• ¼ red onion, finely chopped
• 2 tablespoons fresh cilantro, chopped
• 2 tablespoons lime juice
• Ground black pepper, to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the sweet potato cubes with olive oil, smoked paprika, ground cumin, and black pepper. Spread them in a single layer on a baking sheet.
3. Roast for 20-25 minutes, flipping halfway through, until the sweet potatoes are tender and slightly caramelized.
4. In a large bowl, combine the roasted sweet potatoes, black beans, red bell pepper, red onion, and cilantro.
5. Drizzle with lime juice and toss gently to combine.
6. Serve immediately or refrigerate for a chilled salad option.

This sweet potato and black bean salad is a nutritious and satisfying dish that’s packed with fiber and antioxidants. The smoky sweetness of roasted sweet potatoes pairs perfectly with the heartiness of black beans, and the lime dressing adds a bright, refreshing note. It’s a perfect low-sodium, low-sugar dish for a healthy Sunday meal.

Low Sodium, Low Sugar Quinoa and Chickpea Stir-Fry

This quinoa and chickpea stir-fry is a wholesome, plant-based dish that’s easy to prepare and full of flavor. The nutty quinoa, crispy chickpeas, and colorful vegetables come together in a quick stir-fry that’s low in sodium and sugar but high in protein and fiber. It’s a great option for a light yet filling Sunday dinner that will keep you energized and satisfied.

Ingredients:

• 1 cup quinoa, rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 small red bell pepper, diced
• 1 medium zucchini, diced
• 1 cup spinach leaves
• 2 cloves garlic, minced
• 1 tablespoon low-sodium soy sauce or tamari
• 1 teaspoon ground cumin
• Ground black pepper, to taste

Instructions:

1. Cook the quinoa according to package instructions and set aside.
2. Heat olive oil in a large skillet or wok over medium heat.
3. Add the chickpeas and cook, stirring occasionally, for 5-7 minutes until they become slightly crispy.
4. Add the red bell pepper, zucchini, and garlic. Stir-fry for 5 minutes until the vegetables are tender.
5. Stir in the spinach, cooked quinoa, soy sauce, cumin, and black pepper. Cook for another 2-3 minutes until everything is well combined and heated through.
6. Serve warm as a standalone dish or with a side of your favorite greens.

This quinoa and chickpea stir-fry is a quick, healthy, and satisfying meal that’s packed with protein, fiber, and vegetables. By using simple, fresh ingredients and avoiding added sodium and sugar, this dish is both nutritious and flavorful. It’s a fantastic choice for a light and wholesome Sunday meal.

Low Sodium, Low Sugar Baked Chicken with Garlic and Herbs

This baked chicken with garlic and herbs is a simple yet flavorful dish that’s both low in sodium and sugar, making it a perfect choice for a Sunday dinner. The chicken is seasoned with fresh garlic, rosemary, and thyme, creating a savory aroma and rich taste without the need for excess salt. It pairs well with a variety of side dishes, making it versatile and easy to prepare.

Ingredients:

• 4 bone-in, skinless chicken breasts
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon fresh rosemary, chopped
• 1 teaspoon fresh thyme, chopped
• ½ teaspoon ground black pepper
• 1 lemon, sliced
• 1 tablespoon fresh parsley, chopped (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, mix olive oil, minced garlic, rosemary, thyme, and black pepper.
3. Rub the chicken breasts with the garlic and herb mixture, ensuring they are evenly coated.
4. Place the chicken breasts on a baking sheet lined with parchment paper.
5. Arrange lemon slices around the chicken and bake for 25-30 minutes, or until the internal temperature of the chicken reaches 165°F (74°C).
6. Remove from the oven and garnish with fresh parsley if desired. Serve warm with your favorite sides.

This baked chicken with garlic and herbs is a simple and elegant dish that’s packed with flavor. The combination of fresh herbs and garlic brings out the natural taste of the chicken, making it a satisfying and healthy meal. With minimal sodium and sugar, it’s a perfect dish for a nutritious Sunday dinner.

Low Sodium, Low Sugar Roasted Brussels Sprouts with Balsamic Glaze

Roasted Brussels sprouts are a fantastic side dish that is both savory and slightly sweet, especially when drizzled with a balsamic glaze. This low-sodium, low-sugar recipe takes advantage of the natural sweetness of Brussels sprouts, roasting them to crispy perfection, and then adding a balsamic glaze to elevate the flavor profile. It’s a great option to complement your Sunday meal, providing a burst of nutrition and taste without any added salt or sugar.

Ingredients:

• 1 lb Brussels sprouts, trimmed and halved
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• Ground black pepper, to taste
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• 1 tablespoon honey (optional for slight sweetness)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the halved Brussels sprouts with olive oil, garlic powder, thyme, and black pepper.
3. Spread the Brussels sprouts evenly on a baking sheet and roast for 20-25 minutes, or until they are golden brown and crispy on the edges, stirring halfway through.
4. In a small saucepan, combine balsamic vinegar and honey (if using) and bring to a simmer over medium heat. Cook for about 3-4 minutes until the glaze thickens slightly.
5. Drizzle the balsamic glaze over the roasted Brussels sprouts before serving.

These roasted Brussels sprouts with balsamic glaze are a delicious, nutritious side dish that adds flavor and texture to any meal. The roasting process enhances the sprouts’ natural sweetness, while the balsamic glaze adds a tangy, rich finish. It’s a healthy, low-sodium, and low-sugar option perfect for a Sunday dinner.

Low Sodium, Low Sugar Grilled Chicken and Veggie Skewers

Grilled chicken and veggie skewers are an easy-to-make, versatile, and flavorful dish for a Sunday meal. Packed with lean protein and colorful vegetables, these skewers are naturally low in sodium and sugar. Marinated in a mix of olive oil, lemon, and herbs, the chicken comes out juicy and tender, while the vegetables bring extra crunch and nutrition. Perfect for a healthy and satisfying meal.

Ingredients:

• 2 boneless, skinless chicken breasts, cut into bite-sized cubes
• 1 red bell pepper, cut into chunks
• 1 yellow zucchini, sliced into thick rounds
• 1 small red onion, cut into chunks
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Ground black pepper, to taste

Instructions:

1. In a large bowl, combine olive oil, lemon juice, oregano, garlic powder, and black pepper. Add the chicken cubes and toss to coat. Marinate for at least 30 minutes.
2. Preheat your grill or grill pan to medium-high heat.
3. Thread the marinated chicken, bell pepper, zucchini, and onion onto skewers, alternating between the ingredients.
4. Grill the skewers for 5-7 minutes on each side, until the chicken is cooked through and the vegetables are tender.
5. Serve the skewers hot with your favorite dipping sauce or alongside a healthy side dish.

These grilled chicken and veggie skewers are a colorful and flavorful way to enjoy a low-sodium, low-sugar meal. The combination of tender chicken and grilled vegetables is both satisfying and nutritious. It’s an easy and quick recipe that makes for a perfect Sunday dinner, offering a balanced meal without compromising on taste.

Low Sodium, Low Sugar Roasted Butternut Squash Soup

This creamy roasted butternut squash soup is a comforting, nourishing dish perfect for chilly Sundays. With a rich, naturally sweet flavor from the roasted squash, this soup doesn’t require added sugars or salts, making it both heart-healthy and flavorful. A touch of cinnamon and nutmeg enhances the depth of flavor, creating a cozy, low-sodium, low-sugar meal that can be enjoyed as a starter or light main course.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cubed
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• Ground black pepper, to taste
• 1 tablespoon fresh parsley, chopped (optional for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the cubed butternut squash with olive oil and place it on a baking sheet. Roast for 25-30 minutes, or until tender and slightly caramelized.
3. In a large pot, heat a bit of olive oil over medium heat and sauté the onion and garlic until soft and fragrant, about 5 minutes.
4. Add the roasted butternut squash, vegetable broth, cinnamon, nutmeg, and black pepper to the pot. Bring to a simmer for 10-15 minutes.
5. Using an immersion blender or regular blender, blend the soup until smooth and creamy. Adjust seasoning as needed.
6. Serve the soup warm, garnished with fresh parsley if desired.

This roasted butternut squash soup is the epitome of comfort food, offering a rich, velvety texture and a natural sweetness from the squash itself. The addition of cinnamon and nutmeg gives it a cozy warmth, while keeping the recipe low in sodium and sugar. It’s a perfect choice for a light, satisfying, and wholesome Sunday meal.

Note: More recipes are coming soon!