Low Sodium Dinner Ideas | Heart-Healthy Meals

Here’s a list of 100+ low-sodium dinner ideas that focus on fresh, whole ingredients while minimizing added salt:

Poultry-Based Dinners

1. Grilled chicken breast with quinoa and steamed broccoli
2. Lemon herb chicken with roasted sweet potatoes
3. Baked turkey meatballs with zucchini noodles
4. Chicken and vegetable stir-fry with brown rice
5. Grilled chicken Caesar salad with homemade dressing
6. Lemon rosemary roasted chicken with asparagus
7. Chicken fajitas with bell peppers and onions (no salt)
8. Spicy grilled chicken with sautéed spinach
9. Grilled chicken with avocado salsa and roasted vegetables
10. Turkey and vegetable lettuce wraps

Seafood Dinners

11. Baked salmon with steamed green beans and quinoa
12. Lemon garlic shrimp with zucchini noodles
13. Grilled tilapia with a side of sautéed kale
14. Pan-seared cod with roasted Brussels sprouts
15. Baked trout with roasted carrots and brown rice
16. Grilled scallops with wild rice and spinach
17. Salmon patties with a side of mixed greens
18. Shrimp and broccoli stir-fry with quinoa
19. Grilled swordfish with a cucumber tomato salad
20. Fish tacos with a low-sodium salsa and cabbage slaw

Beef-Based Dinners

21. Grilled lean steak with a side of roasted sweet potatoes
22. Lean beef stir-fry with bell peppers and broccoli
23. Baked meatloaf with steamed green beans
24. Grilled flank steak with sautéed mushrooms and quinoa
25. Beef and vegetable kebabs with brown rice
26. Slow-cooked roast beef with roasted carrots and potatoes
27. Grilled bison burger with avocado and lettuce
28. Steak salad with arugula, cherry tomatoes, and olive oil dressing
29. Beef stir-fry with bok choy and rice noodles
30. Beef and vegetable casserole (low-sodium broth)

Vegetarian Dinners

31. Quinoa and vegetable stuffed bell peppers
32. Tofu stir-fry with mixed vegetables and brown rice
33. Roasted vegetable bowl with hummus and quinoa
34. Baked eggplant Parmesan (low-sodium marinara)
35. Grilled vegetable skewers with tahini sauce
36. Zucchini noodles with homemade pesto (no salt)
37. Sweet potato and black bean chili
38. Stuffed portobello mushrooms with spinach and ricotta
39. Cauliflower and chickpea curry (no added salt)
40. Spinach and feta stuffed sweet potatoes

Pasta & Noodles

41. Whole wheat spaghetti with garlic, olive oil, and roasted tomatoes
42. Zucchini noodles with grilled chicken and pesto
43. Brown rice pasta with low-sodium marinara and vegetables
44. Spaghetti squash with turkey meatballs and homemade sauce
45. Whole grain penne with sautéed kale and tomatoes
46. Veggie lasagna with low-sodium tomato sauce
47. Gluten-free pasta with roasted red pepper sauce
48. Fettuccine with a creamy avocado sauce (no salt)
49. Veggie pasta salad with olive oil and balsamic vinegar
50. Rice noodles with tofu, soy sauce (low-sodium), and vegetables

Salads

51. Grilled chicken salad with mixed greens and lemon vinaigrette
52. Quinoa salad with cucumber, tomatoes, and parsley
53. Avocado and chickpea salad with tahini dressing
54. Tuna salad with olive oil and lemon dressing
55. Spinach salad with walnuts, strawberries, and balsamic dressing
56. Mediterranean salad with cucumbers, olives, and feta
57. Roasted beet and goat cheese salad with arugula
58. Greek salad with homemade dressing (no salt)
59. Cabbage slaw with apple cider vinegar dressing
60. Broccoli slaw with a lemon mustard dressing

Soups & Stews

61. Low-sodium vegetable soup with lentils
62. Chicken and vegetable soup with homemade stock
63. Tomato basil soup with no added salt
64. Butternut squash soup with ginger
65. Split pea soup with carrots and celery (no salt)
66. Bean and kale soup with homemade broth
67. Mushroom soup with coconut milk and thyme
68. Spicy pumpkin soup with roasted seeds
69. Sweet potato and carrot soup with turmeric
70. Chicken tortilla soup (low-sodium broth)

Rice & Grain-Based Dinners

71. Brown rice with roasted vegetables and avocado
72. Quinoa with sautéed spinach and garlic
73. Barley pilaf with mushrooms and onions
74. Cauliflower rice stir-fry with tofu and peas
75. Wild rice salad with cranberries, nuts, and a citrus dressing
76. Buckwheat groats with sautéed zucchini and herbs
77. Farro salad with roasted tomatoes and olives
78. Spelt and vegetable stir-fry with low-sodium soy sauce
79. Millet with roasted butternut squash
80. Rice pilaf with almonds and raisins

Wraps & Sandwiches

81. Grilled chicken wrap with lettuce, tomato, and hummus
82. Veggie wrap with avocado, hummus, and sprouts
83. Turkey lettuce wraps with mustard and cucumber
84. Whole wheat sandwich with tuna, avocado, and mixed greens
85. Falafel wrap with tahini and cucumber
86. Quinoa and chickpea wrap with low-sodium dressing
87. Grilled chicken and roasted vegetable wrap
88. Hummus and veggie sandwich on whole grain bread
89. Smoked salmon and avocado on rye bread
90. Sweet potato and black bean wrap

Baked Dishes

91. Baked chicken breast with roasted Brussels sprouts
92. Baked tofu with garlic and vegetable medley
93. Zucchini lasagna with low-sodium tomato sauce
94. Baked turkey with mashed cauliflower
95. Baked salmon with garlic and lemon
96. Baked sweet potatoes with spinach and feta
97. Roasted vegetable and quinoa casserole
98. Sweet potato and kale gratin with almond milk
99. Spaghetti squash with roasted tomatoes and basil
100. Baked tilapia with roasted carrots and green beans

Snacks & Sides

101. Roasted chickpeas with paprika
102. Cucumber and hummus with whole-grain crackers
103. Steamed broccoli with lemon
104. Sweet potato fries baked with olive oil
105. Carrot and celery sticks with homemade guacamole
106. Sautéed kale with garlic and olive oil
107. Baked avocado fries with panko crumbs
108. Roasted cauliflower with turmeric and olive oil
109. Edamame with a dash of lemon juice
110. Mixed greens salad with balsamic vinegar

Recipe

1. Grilled Chicken Breast with Quinoa and Steamed Broccoli

• Ingredients:
  • 2 boneless, skinless chicken breasts
  • 1 cup quinoa
  • 2 cups broccoli florets
  • Olive oil, salt, and pepper for seasoning
• Instructions:
  1. Preheat your grill or grill pan to medium-high heat.
  2. Season the chicken breasts with olive oil, salt, and pepper.
  3. Grill the chicken for 6-7 minutes on each side until fully cooked (internal temperature should reach 165°F).
  4. Meanwhile, cook the quinoa according to the package instructions (typically 1 cup quinoa to 2 cups water or broth).
  5. Steam the broccoli florets for about 5-6 minutes until tender.
  6. Serve the grilled chicken breast on a plate with a side of quinoa and steamed broccoli.

2. Lemon Herb Chicken with Roasted Sweet Potatoes

• Ingredients:
  • 2 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 lemon (zested and juiced)
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano
  • 2 medium sweet potatoes, peeled and cubed
  • Salt and pepper, to taste
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. In a small bowl, mix olive oil, lemon zest, lemon juice, garlic, oregano, salt, and pepper.
  3. Coat the chicken breasts with the lemon herb mixture and let them marinate for 15-20 minutes.
  4. Toss the sweet potato cubes with olive oil, salt, and pepper and spread them on a baking sheet.
  5. Roast the sweet potatoes in the oven for 25-30 minutes, flipping halfway through.
  6. While the sweet potatoes roast, heat a grill or skillet over medium heat and cook the chicken breasts for 6-7 minutes on each side.
  7. Serve the grilled lemon herb chicken with roasted sweet potatoes on the side.

3. Baked Turkey Meatballs with Zucchini Noodles

• Ingredients:
  • 1 lb ground turkey
  • 1/4 cup breadcrumbs (optional, for a lower-carb version, omit breadcrumbs)
  • 1 egg (optional)
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 2 zucchinis, spiralized into noodles
  • Olive oil for sautéing
  • Marinara sauce (optional)
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. In a bowl, combine the ground turkey, breadcrumbs, egg, Parmesan, garlic powder, and oregano. Mix until well combined.
  3. Form the mixture into meatballs (about 1 inch in diameter) and place them on a baking sheet lined with parchment paper.
  4. Bake the meatballs for 20-25 minutes, or until golden brown and cooked through.
  5. While the meatballs bake, heat olive oil in a pan over medium heat and sauté the zucchini noodles for 3-4 minutes until tender.
  6. Serve the baked meatballs over the zucchini noodles with marinara sauce if desired.

4. Chicken and Vegetable Stir-Fry with Brown Rice

• Ingredients:
  • 2 boneless, skinless chicken breasts, thinly sliced
  • 1 tablespoon soy sauce (low sodium)
  • 1 tablespoon olive oil
  • 1 bell pepper, thinly sliced
  • 1 carrot, julienned
  • 1/2 onion, sliced
  • 2 cups cooked brown rice
  • 1 tablespoon sesame oil
  • 2 tablespoons low-sodium soy sauce
  • 1 teaspoon ginger, grated
  • 1 garlic clove, minced
• Instructions:
  1. Cook the brown rice according to package instructions.
  2. In a large pan or wok, heat olive oil over medium-high heat.
  3. Add the chicken and cook for 5-7 minutes until browned and cooked through.
  4. Add the bell pepper, carrot, and onion to the pan, and stir-fry for 3-4 minutes.
  5. In a small bowl, mix together the sesame oil, soy sauce, ginger, and garlic.
  6. Pour the sauce over the chicken and vegetables and stir to combine.
  7. Serve the stir-fry over the cooked brown rice.

5. Grilled Chicken Caesar Salad with Homemade Dressing

• Ingredients:
  • 2 boneless, skinless chicken breasts
  • 4 cups Romaine lettuce, chopped
  • 1 tablespoon olive oil
  • 1/4 cup grated Parmesan cheese
  • Croutons (optional)
  • For the Dressing:
    • 1/4 cup Greek yogurt
    • 1 tablespoon Dijon mustard
    • 2 tablespoons lemon juice
    • 1 tablespoon olive oil
    • 1 garlic clove, minced
    • Salt and pepper to taste
• Instructions:
  1. Preheat your grill or grill pan to medium-high heat.
  2. Season the chicken breasts with olive oil, salt, and pepper.
  3. Grill the chicken for 6-7 minutes on each side until cooked through.
  4. In a bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, olive oil, garlic, salt, and pepper to make the dressing.
  5. Slice the grilled chicken into strips.
  6. In a large bowl, toss the Romaine lettuce with the homemade dressing.
  7. Top the salad with the grilled chicken, Parmesan cheese, and optional croutons.

6. Lemon Rosemary Roasted Chicken with Asparagus

• Ingredients:
  • 2 chicken breasts or thighs, bone-in
  • 2 tablespoons olive oil
  • 1 lemon, sliced
  • 2 teaspoons dried rosemary
  • Salt and pepper to taste
  • 1 bunch asparagus, trimmed
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. Rub the chicken with olive oil, rosemary, salt, and pepper.
  3. Place the chicken on a baking sheet and surround it with lemon slices.
  4. Roast the chicken for 35-40 minutes until the internal temperature reaches 165°F.
  5. Meanwhile, toss the asparagus with olive oil, salt, and pepper and place on a separate baking sheet.
  6. Roast the asparagus for 10-12 minutes until tender.
  7. Serve the roasted chicken with the asparagus on the side.

7. Chicken Fajitas with Bell Peppers and Onions (No Salt)

• Ingredients:
  • 2 boneless, skinless chicken breasts, sliced
  • 1 tablespoon olive oil
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 onion, sliced
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 4 small whole wheat tortillas
• Instructions:
  1. Heat olive oil in a pan over medium heat.
  2. Add the chicken slices and cook for 5-7 minutes until browned and cooked through.
  3. Add the bell peppers and onions to the pan and cook for an additional 3-4 minutes until softened.
  4. Season with chili powder, cumin, paprika, garlic powder, and black pepper.
  5. Serve the chicken and vegetable mixture in whole wheat tortillas for a healthy fajita meal.

8. Spicy Grilled Chicken with Sautéed Spinach

• Ingredients:
  • 2 boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon garlic powder
  • Salt and pepper, to taste
  • 2 cups fresh spinach
• Instructions:
  1. Preheat the grill to medium-high heat.
  2. Season the chicken breasts with olive oil, paprika, cayenne pepper, garlic powder, salt, and pepper.
  3. Grill the chicken for 6-7 minutes per side until cooked through.
  4. In a pan, sauté the spinach with a little olive oil for 2-3 minutes until wilted.
  5. Serve the grilled chicken with sautéed spinach on the side.

9. Grilled Chicken with Avocado Salsa and Roasted Vegetables

• Ingredients:
  • 2 boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 1 avocado, diced
  • 1/2 red onion, diced
  • 1 tablespoon lime juice
  • 1 tablespoon cilantro, chopped
  • 2 cups mixed vegetables (zucchini, bell peppers, and cherry tomatoes)
• Instructions:
  1. Preheat your grill to medium-high heat.
  2. Season the chicken breasts with olive oil, salt, and pepper.
  3. Grill the chicken for 6-7 minutes per side until fully cooked.
  4. Meanwhile, toss the vegetables in olive oil, salt, and pepper, and roast them in the oven at 400°F (200°C) for 20 minutes.
  5. In a bowl, mix the avocado, red onion, lime juice, and cilantro to make the salsa.
  6. Serve the grilled chicken with avocado salsa and roasted vegetables.

10. Turkey and Vegetable Lettuce Wraps

• Ingredients:
  • 1 lb ground turkey
  • 1 tablespoon olive oil
  • 1/2 onion, diced
  • 1 bell pepper, diced
  • 1 zucchini, diced
  • 1 tablespoon soy sauce (low sodium)
  • 1 teaspoon garlic powder
  • 1 teaspoon ground ginger
  • Romaine lettuce leaves for wrapping
• Instructions:
  1. Heat olive oil in a pan over medium heat.
  2. Add the ground turkey and cook until browned.
  3. Add the onion, bell pepper, and zucchini, and cook for 5-7 minutes.
  4. Season with soy sauce, garlic powder, and ground ginger.
  5. Serve the turkey and vegetable mixture in lettuce leaves for a light and healthy dinner.