As a registered dietitian, I am often asked about low-sodium recipe ideas that are full of flavor and satisfying while still being healthy. For this round up, I’ve gathered 15 of my favorite five-star main dish recipes from this website, and each one has 600 mg of sodium or less per serving. Since restaurant meals and processed foods are a top source of sodium, cooking at home using real, whole ingredients is one of the best ways to keep sodium low.
These healthy recipes, which include a mix of sheet pan dinners, bowls, and one-pot meals, deliver big on flavor while keeping salt intake down. Studies show that cutting down on sodium is one of the best natural ways to reduce blood pressure and improve heart health. Incorporate these recipes into low-sodium meal planning along with nutritious options for breakfasts and lunches.
Sheet Pan Balsamic Chicken Veggie Bake
This sheet-pan meal balances healthy proteins, fats, and carbs for a complete meal. I love this recipe for busy weeknights because all it takes is 20 minutes of prep time. The marinade gets its flavor from herbs, garlic, Dijon mustard, and vinegar, rather than a lot of salt.
325 mg of sodium per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | High Protein | Nut-Free | Paleo | Whole30
Noodle-Free Chicken Pad Thai
This recipe is inspired by my favorite Pad Thai flavors, but delivers more protein and veggies and much less salt. Using coconut aminos instead of soy sauce adds a similar flavor but with much less sodium. I love that the veggies replace noodles for additional fiber, vitamins, and minerals. This has quickly become one of my top chicken recipes.
350 mg of sodium per serving
Dairy-Free | Gluten-Free | Grain-Free | High Protein | Paleo | Whole30
Sheet Pan Baked Salmon with Vegetables
Jess came up with this sheet-pan salmon recipe, which combines protein and veggies on one pan for dinner that’s ready fast, with minimal cleanup. The marinade combines olive oil with lemon juice, garlic, and dill for brightness and flavor without relying too heavily on salt. When I don’t have dill, I’ll use other herbs, like thyme or rosemary.
370 mg of sodium per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | High Protein | Nut-Free | Paleo | Whole30
Ground Beef And Potatoes
One of my new favorite low-sodium dinner ideas, this meat and potatoes recipe warms my Midwestern heart. It’s an easy one-skillet dish with ground beef that delivers lots of comfort. I usually add roasted broccoli or green beans as a simple side dish. While the optional sauce is yummy, it does add a bit more sodium. Luckily, the simple beef and potatoes dish is delicious without it.
387 mg of sodium per serving
Egg-Free | Gluten-Free | Grain-Free | High Protein | Nut-Free
Teriyaki Salmon Bowls
Store-bought teriyaki sauces are notoriously high in sodium. This salmon bowl delivers all the teriyaki flavor for much less sodium, since it’s made with coconut aminos, rice vinegar, sesame oil and honey. These bowls have become a staple in my house. If we’re out of carrots or cucumbers, I’ll sub in other thinly sliced vegetables, like Brussels sprouts, bell peppers, or halved cherry fresh tomatoes.
450 mg of sodium per serving
Dairy-Free | Egg-Free | Gluten-Free | High Protein | Nut-Free
Ground Beef Stroganoff
Stacie put a healthy twist on one of my comfort food favorites with this beef stroganoff. This is a great make-ahead option since all the flavors blend and it reheats nicely. I like serving it over egg noodles; just cook them without salting the pasta water to keep sodium down.
462 mg of sodium per serving
Gluten-Free Option | High Protein | Nut-Free
Sheet Pan Honey Mustard Pork Chops with Veggies
Another winning sheet pan recipe that’s a full meal—complete with a green vegetable, potatoes, and pork chops. The pork is well seasoned with a homemade spice rub featuring lots of dried herbs and spices, with just a little salt. The real star of this recipe is the honey mustard sauce. I usually make a double batch and use the extras as a dipping sauce or salad dressing during the week.
464 mg of sodium per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | High Protein | Nut-Free | Paleo
Slow Cooker Pot Roast
With three young kids, I often rely on my crockpot to help me put dinner on the table. Ana has four kids and created this pot roast recipe in the slow cooker to avoid tending to the stove all day. The homemade gravy uses low-sodium beef broth to keep the sodium down. I love throwing this on in the morning and coming home to a cozy dinner.
478 mg of sodium per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | High Protein | Nut-Free
Chicken Pot Pie Casserole
This dish is easy, comforting, and nourishing. It’s a family favorite in my house, and I love that it’s loaded with vegetables and lean protein. To cut back on sodium, I used low-sodium chicken broth and just enough salt to season the sauce and biscuits. The leftovers make a hearty lunch or dinner later in the week, so this is a perfect recipe for meal prep.
515 mg of sodium per serving
Egg-Free | Gluten-Free Option | High Protein | Nut-Free
Sheet Pan Pork Tenderloin
Pork tenderloin gets the American Heart Association Heart Checkmark for being low in saturated fat and sodium. It’s a great lean cut of meat to add to your menu. This sheet pan recipe relies on pantry staples, and I only have to spend 15 minutes of prep time getting it ready for the oven. Bonus points for fewer dishes to clean up after dinner.
540 mg of sodium per serving
Dairy-Free | Gluten-Free | Grain-Free | High Protein | Nut-Free | Paleo | Whole30
Chicken Dumpling Soup
Buying soup at a cafe or opening a can of soup can often mean half a day’s worth of sodium in one small bowl. This homemade version of chicken dumpling soup not only cuts the sodium, it’s rich in protein and vegetables. This recipe is one of my favorites to make when the weather cools down, and I need something warm and hearty.
542 mg of sodium per serving
Egg-Free | Gluten-Free Option | High Protein | Nut-Free
Slow Cooker Beef Stew
Jess’ take on beef stew is perfect for cool days. It’s loaded with vegetables, lots of beef, and plenty of herbs to add flavor. This recipe calls for beef broth, but swapping in low-sodium stock or unsalted stock would help lower sodium even more. When this cooks away in my crock pot, my whole house smells amazing and dinner is waiting for me when I get home from a kid’s sports practice or post-school errands.
560 mg of sodium per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | High Protein | Nut-Free | Paleo | Whole30
Chicken, Sweet Potato & Broccoli Bake
This easy dinner uses less than 10 ingredients and comes together in no time. I often swap in the Italian seasoning for chili powder and cumin, which pairs well with a squeeze of lime juice. Walnuts and olive oil add some heart-healthy fats to this balanced meal.
560 mg of sodium per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | High Protein | Nut-Free | Paleo | Whole30
Sesame Chicken
If I’m ordering Chinese food, sesame chicken is my go-to. Takeout is easy, but not great if you’re living a low-sodium lifestyle. This homemade version combines the flavors I love without the deep-frying or super-salty sauce. I serve it over brown rice and my kids love it. And I love that it’s ready in less than 30 minutes.
564 mg of sodium per serving
Dairy-Free | Gluten-Free | High Protein | Nut-Free
Sloppy Joe Bowls
Stacie’s grandma inspired this comfort food recipe that’s high in protein and another one everyone in my family enjoys together. I’ll add the veggies from my produce drawer to the beef while it’s cooking, including spinach, fennel, and zucchini. Serving the meat with roasted sweet potatoes helps cut down on sodium from a big store-bought bun.
570 mg of sodium per serving
Dairy-Free | Egg-Free | Gluten-Free | Grain-Free | High Protein | Nut-Free
Why A Low Sodium Diet Is Important
Salt helps make food taste delicious, but many people need to be mindful of it. Almost half of the adults in the U.S. have high blood pressure, and too much sodium can raise blood pressure.
And about half of the people with hypertension are also salt-sensitive. That means their blood pressure is more affected by salt. People with chronic kidney disease, diabetes, and heart disease should also keep an eye on sodium to help manage their health conditions.
Sodium is an essential mineral, but overdoing it can lead to poor health outcomes. It is filtered by the kidneys and affects fluid balance, muscle function, and nerve signals. Following a low-sodium diet helps heart health and may reduce the risk of stroke, kidney disease, osteoporosis, and stomach cancer.
Enjoy low-sodium breakfasts and lunches by focusing on whole foods and cutting back on top sources of sodium like deli meat, soup, pizza, and bread. Low-sodium dinners might be harder to think of, but that’s where these recipes come in. When I think about building a low-sodium day, I remind myself that everything from appetizers to snacks to sauces to dips can contain salt. Cutting back on portions of saltier options and reading ingredients on packaged foods is key.
Frequently Asked Questions
Guidelines from U.S. health associations, which are guided by experts, recommend that most people in good health limit intake to 2.300 mg of sodium per day, which is the amount found in one teaspoon of salt. The American Heart Association’s optimal level is 1,500 mg per day.
There are lots of ways to cut back on salt and make recipes lower in sodium. Try reducing the amount of salt and using low-sodium ingredients instead of regular versions, like broth, tomato products, and canned vegetables. Rinsing canned beans can also significantly reduce sodium. Cooking with mostly real, whole foods will also help decrease sodium.
Fresh fruits and vegetables have virtually no sodium. Plain proteins and grains, like meat, chicken, seafood, eggs, oats, rice, and pasta, are also low in sodium. For packaged foods, check the labels and the ingredient list and compare products to find lower-sodium options.
Lean on herbs and spices, like parsley, basil, turmeric, cumin, and paprika, when you cook. Vinegar and lemon and lime juice add brightness.
More Of My Favorite Recipe Roundups
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
