24 Tasty, Low-Sodium Recipes for Every Meal
Less salt, more taste
The average person in the U.S. consumes about 3,400 milligrams of sodium daily, more than twice the American Heart Association's recommended limit of 1,500 milligrams a day.
Isn't it time you cut back? Here are some low-sodium meals for breakfast, lunch, and dinner, as well as snacks and drinks, that taste great without boosting blood pressure.Breakfast Lunch Snacks Dinner Dessert Drinks
Banana Nut Oatmeal
Sodium: 0 milligrams
Say good morning with this healthy twist on a warm breakfast that doubles as comfort food. Packed with bananas, nuts, and cinnamon, this oatmeal is a great way to rise and shine.
For only 310 calories and no cholesterol, each serving of this protein-packed meal will give you 9 grams of fiber. The bananas offer more potassium, which also lowers blood pressure.
Try this recipe: Banana Nut Oatmeal
Sodium: 22 milligrams
Get your day off to a heart-healthy start with this quick and easy granola. Cut your prep time by making a big batch over the weekend and using it all week long.
This nut-filled breakfast will keep you totally satisfied until lunch: Each serving packs 3 grams of fiber and 3 grams of protein.
Try this recipe: Easy Granola
Sunrise Smoothie Parfait
Sodium: 75 milligrams
Wake up the yummy way, with tons of nutrient-packed fruit! This pureed parfait delivers 2 milligrams of iron, 5 grams of protein, and 8 grams of fiber.
Plus, prep time is no longer than a few pulses of your blender.
Try this recipe: Sunrise Smoothie Parfait
Crispy Potato Hash Browns
Sodium: 97 milligrams
Can't say good-bye to your favorite breakfast side dish? No problem—say good morning, instead, with these crispy hash browns. By eliminating the oil traditionally used for frying, this recipe offers the same taste by using a combination of cooking spray and high heat.
Thus, each serving of this classic dish yields only 97 calories and less than 1 gram of fat, and is low-sodium to boot.
Try this recipe: Crispy Potato Hash Browns
Southern Pecan and Apple Salad
Sodium: 28 milligrams
For only 300 calories per serving, this sweet and tangy salad doesn't skimp on flavor. And, between the crunchy pecan topping and the oil-based dressing, it delivers plenty of heart-healthy fats!
Prepare a larger batch of pecans beforehand, and this salad will take only a few minutes to throw together.
Try this recipe: Southern Pecan and Apple Salad
Beet, Orange, and Ricotta Salad
Sodium: 88 milligrams
This colorful salad offers tons of protein (94 grams) and fiber (3 grams) per serving, despite a very low calorie count (132).
Sweet and salty, this lunch is simple to put together and will satisfy your taste buds without hurting your waistline.
Try this recipe: Beet, Orange, and Ricotta Salad
Sodium: 127 milligrams
This delicious dish can be made the night before and stored for up to 16 hours, so it's a great lunch to serve guests if you want to prepare your meal ahead of time.
It's not just flavorful—it's also low fat, with one serving clocking in at just 2 grams and 125 calories.
Try this recipe: Scallop Ceviche