20 Quick Easy Low Sodium Recipes for Busy Weeknights

Busy weeknights call for fast, flavorful meals—but who says they have to be loaded with sodium? Whether you’re watching your salt intake or just craving lighter, wholesome dinners, we’ve got you covered with these 20 quick and easy low-sodium recipes. From cozy one-pan wonders to fresh, veggie-packed bowls, these dishes prove that healthy eating can still be delicious (and totally doable on a tight schedule!). Dig in!

Garlic Herb Roasted Chicken Breast

Juicy, flavorful, and fuss-free, this garlic herb roasted chicken breast is a weeknight hero that feels fancy enough for company.

Ingredients:

• 2 boneless, skin-on chicken breasts (about 1.5 lbs total)
• 3 tbsp unsalted butter, softened
• 4 garlic cloves, minced
• 1 tbsp fresh rosemary, finely chopped
• 1 tbsp fresh thyme leaves
• 1 tsp kosher salt
• ½ tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Preheat oven to 425°F. Pat chicken dry with paper towels.
2. In a small bowl, mix 3 tbsp softened butter, 4 minced garlic cloves, 1 tbsp rosemary, 1 tbsp thyme, 1 tsp salt, and ½ tsp black pepper into a paste.
3. Gently loosen the skin from each chicken breast with your fingers, then spread half the butter mixture underneath. Rub the remaining mixture over the outside of the skin.
4. Heat 1 tbsp olive oil in an oven-safe skillet over medium-high. Sear chicken skin-side down for 4–5 minutes until golden and crisp.
5. Flip chicken, then transfer skillet to the oven. Roast for 18–20 minutes until internal temperature reaches 165°F.
6. Let rest 5 minutes before slicing. The butter-infused herbs create a crackly, fragrant crust while keeping the meat incredibly moist.

Tip: For extra flavor, toss halved baby potatoes into the skillet before roasting—they’ll soak up all the herby pan juices!

Lemon Dill Baked Salmon

This bright and herby salmon is a weeknight hero—flaky, tender, and packed with fresh citrusy flavor in just 30 minutes.

Ingredients:

• 1 lb salmon fillet (skin-on or skinless)
• 2 tbsp olive oil
• 1 lemon (zested and thinly sliced)
• 2 tbsp fresh dill, chopped (plus extra for garnish)
• 2 cloves garlic, minced
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Pat salmon dry, then place on the baking sheet. Drizzle with 2 tbsp olive oil and rub to coat evenly.
3. Sprinkle salmon with 1/2 tsp salt, 1/4 tsp black pepper, 2 tbsp chopped dill, and minced garlic. Press gently to adhere.
4. Arrange lemon slices over the salmon, then sprinkle with lemon zest.
5. Bake for 15–18 minutes until the salmon flakes easily with a fork.

The lemon-dill duo creates a tangy, aromatic crust that keeps the salmon irresistibly moist—no fancy techniques required!

Tip: For extra caramelization, broil for the last 1–2 minutes (watch closely!).

Vegetable Stir-Fry with Low Sodium Soy Sauce

This vibrant stir-fry is a weeknight hero—packed with crisp-tender veggies and a savory-sweet sauce that’s light but full of flavor.

Ingredients

• 2 tbsp avocado oil (or neutral oil)
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 red bell pepper, thinly sliced
• 1 cup broccoli florets
• 1 medium carrot, julienned
• 1 cup snap peas, trimmed
• 3 tbsp low sodium soy sauce
• 1 tbsp honey
• 1 tsp toasted sesame oil
• 1/2 tsp crushed red pepper flakes (optional)
• 2 green onions, sliced
• 1 tbsp sesame seeds

Instructions

1. Heat avocado oil in a large wok or skillet over medium-high heat. Add garlic and ginger; stir 30 seconds until fragrant.
2. Add bell pepper, broccoli, carrot, and snap peas. Stir-fry 4–5 minutes until veggies are bright and slightly tender.
3. In a small bowl, whisk low sodium soy sauce, honey, sesame oil, and red pepper flakes. Pour over veggies; toss to coat evenly.
4. Cook 1–2 minutes more until sauce glazes the veggies. Garnish with green onions and sesame seeds.

The magic here? The honey caramelizes slightly against the hot pan, giving the veggies a subtle sticky-sweet edge. Serve over rice or noodles for a meal that feels indulgent but stays light.

Tip: For extra crunch, toss in a handful of cashews with the veggies in step 2.

Quinoa and Black Bean Salad

This vibrant, protein-packed salad is a breeze to toss together and makes a satisfying lunch or side dish with a zesty lime kick.

Ingredients:

• 1 cup quinoa, rinsed
• 1 (15 oz) can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1/4 cup finely chopped red onion
• 1/3 cup chopped fresh cilantro
• 2 tbsp olive oil
• 2 tbsp fresh lime juice
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. Cook quinoa according to package instructions. Fluff with a fork and let cool for 10 minutes.
2. In a large bowl, combine cooled quinoa, black beans, red bell pepper, red onion, and cilantro.
3. In a small bowl, whisk together olive oil, lime juice, cumin, salt, and black pepper. Pour over the salad and toss gently to coat.
4. Chill for at least 30 minutes before serving to let the flavors meld.

The lime-cumin dressing soaks into the quinoa beautifully, giving every bite a bright, earthy flavor that pairs perfectly with the creamy beans and crunchy peppers.

Tip: For extra freshness, add diced avocado just before serving!

Grilled Shrimp Skewers with Pineapple

These sweet-and-savory skewers are a summer grilling dream—juicy shrimp and caramelized pineapple with a smoky char that’ll have everyone reaching for seconds.

Ingredients:

• 1 lb large shrimp, peeled and deveined (tails on or off)
• 2 cups fresh pineapple chunks (1-inch pieces)
• 3 tbsp olive oil
• 2 tbsp honey
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 8–10 wooden skewers, soaked in water for 30 minutes

Instructions:

1. Prep the marinade: In a bowl, whisk together 3 tbsp olive oil, 2 tbsp honey, 2 cloves minced garlic, 1 tsp smoked paprika, 1/2 tsp salt, and 1/4 tsp black pepper.
2. Marinate the shrimp: Toss the shrimp in the marinade until evenly coated. Let sit for 15 minutes at room temperature.
3. Skewer: Thread shrimp and pineapple chunks alternately onto soaked skewers, leaving a little space between pieces.
4. Grill: Heat grill to medium-high (400°F). Cook skewers for 2–3 minutes per side, until shrimp turn pink and opaque and pineapple develops grill marks.

The honey caramelizes into a sticky glaze on the pineapple, while the smoky paprika balances the sweetness—perfect for backyard gatherings or weeknights when you want dinner to feel special.

Tip: If using metal skewers, skip the soaking step, but double-check that shrimp and pineapple aren’t crammed too tightly for even cooking.

Zucchini Noodles with Pesto

Light, fresh, and ready in 15 minutes, these zucchini noodles are a veggie-packed twist on classic pesto pasta.

Ingredients:

• 4 medium zucchinis, spiralized (about 4 cups noodles)
• 1/2 cup fresh basil leaves, packed
• 1/4 cup grated Parmesan cheese
• 1/4 cup pine nuts
• 2 cloves garlic, peeled
• 1/4 cup extra-virgin olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp lemon juice

Instructions:

1. In a food processor, combine 1/2 cup basil, 1/4 cup Parmesan, 1/4 cup pine nuts, 2 cloves garlic, 1/2 tsp salt, and 1/4 tsp black pepper. Pulse until finely chopped.
2. With the processor running, slowly drizzle in 1/4 cup olive oil until the pesto is smooth. Stir in 1 tbsp lemon juice.
3. In a large skillet over medium heat, sauté zucchini noodles for 2–3 minutes, just until tender but still crisp. Remove from heat.
4. Toss warm zucchini noodles with the pesto until evenly coated. Serve immediately.

The raw garlic and lemon juice in the pesto give these noodles a bright, punchy kick that balances the zucchini’s mild sweetness perfectly.

Tip: For extra protein, top with grilled shrimp or chickpeas—just toss them in during the last minute of cooking.

Turkey and Spinach Stuffed Bell Peppers

These hearty stuffed peppers are packed with lean turkey, fresh spinach, and melty cheese—a satisfying meal that’s as colorful as it is flavorful.

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 lb ground turkey
• 1 cup fresh spinach, chopped
• 1/2 cup cooked quinoa
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup marinara sauce

Instructions:

1. Preheat oven to 375°F. Place hollowed-out bell peppers in a baking dish, cut side up.
2. Heat olive oil in a skillet over medium heat. Add ground turkey and cook for 5–6 minutes, breaking it apart, until no longer pink. Stir in spinach, quinoa, garlic powder, oregano, salt, and black pepper. Cook for 2 minutes until spinach wilts.
3. Remove skillet from heat and stir in mozzarella and Parmesan. Spoon the mixture evenly into the peppers, then top each with 1/4 cup marinara sauce.
4. Cover the dish with foil and bake for 30 minutes. Uncover and bake 10 more minutes until peppers are tender and sauce is bubbly.

The quinoa soaks up the turkey’s juices, keeping the filling moist without making it soggy—perfect for a fuss-free weeknight dinner.

Tip: For extra flavor, sprinkle a pinch of red pepper flakes into the filling before baking.

Baked Sweet Potato Fries

These sweet potato fries are the perfect balance of crispy edges and tender centers—no deep fryer required!

Ingredients:

• 2 medium sweet potatoes, scrubbed and cut into 1/4-inch sticks
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper

Instructions:

1. Preheat oven to 425°F and line a baking sheet with parchment paper.
2. Toss sweet potatoes with 2 tbsp olive oil, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp salt, and 1/4 tsp black pepper until evenly coated.
3. Spread fries in a single layer on the baking sheet, leaving space between each piece.
4. Bake for 20 minutes, flip fries, then bake another 10–15 minutes until crispy and caramelized at the edges.

The smoky paprika and high heat create irresistible caramelized spots while keeping the centers creamy—great for dunking in chipotle mayo or ketchup!

Tip: For extra crispiness, soak the cut sweet potatoes in cold water for 30 minutes before drying and seasoning.

Low Sodium Chicken and Vegetable Soup

This comforting soup is packed with tender chicken, hearty veggies, and a light broth—perfect for a cozy weeknight dinner without the extra salt.

Ingredients:

• 1 tbsp olive oil
• 1 lb boneless, skinless chicken breasts, diced
• 1 medium yellow onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 6 cups low-sodium chicken broth
• 1 tsp dried thyme
• 1/2 tsp black pepper
• 1 bay leaf
• 1 cup frozen peas
• 2 tbsp fresh parsley, chopped

Instructions:

1. Heat 1 tbsp olive oil in a large pot over medium heat. Add the chicken and cook for 5–6 minutes until no longer pink. Remove and set aside.
2. In the same pot, add the onion, carrots, and celery. Sauté for 5 minutes until softened, then stir in 3 minced garlic cloves and cook for 1 minute.
3. Pour in 6 cups low-sodium chicken broth, then add 1 tsp dried thyme, 1/2 tsp black pepper, and 1 bay leaf. Bring to a simmer.
4. Return the chicken to the pot and simmer for 15 minutes. Stir in 1 cup frozen peas and cook for 3 more minutes.
5. Discard the bay leaf, then stir in 2 tbsp fresh parsley before serving.

The secret here? A splash of fresh parsley at the end brightens up every bite, balancing the rich broth without relying on salt.

Tip: For extra depth, add a squeeze of lemon juice just before serving.

Avocado and Chickpea Salad

This bright, creamy salad is a breeze to toss together and packs a punch of protein and healthy fats—perfect for a quick lunch or light dinner.

Ingredients:

• 1 (15 oz) can chickpeas, drained and rinsed
• 2 ripe avocados, diced
• 1/4 cup finely diced red onion
• 1/4 cup chopped fresh cilantro
• 2 tbsp extra-virgin olive oil
• 1 tbsp lime juice
• 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• 1/4 tsp ground cumin

Instructions:

1. In a large bowl, gently toss the chickpeas, avocados, red onion, and cilantro.
2. Drizzle with olive oil and lime juice, then sprinkle with salt, black pepper, and cumin.
3. Fold everything together until just combined—be careful not to overmix so the avocado stays chunky.

The creamy avocado balances the earthy chickpeas beautifully, while the lime and cumin add a zesty, smoky kick. Serve with pita chips or over greens!

Tip: For extra crunch, add a handful of toasted pepitas or sunflower seeds right before serving.

Herb-Crusted Baked Cod

This flaky, tender cod gets a crispy golden crust thanks to a savory herb and breadcrumb topping—it’s elegant enough for company but simple enough for weeknights.

Ingredients:

• 4 (6-oz) cod fillets, patted dry
• 1/2 cup panko breadcrumbs
• 1/4 cup grated Parmesan cheese
• 2 tbsp chopped fresh parsley
• 1 tbsp chopped fresh dill
• 1 tsp lemon zest
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 2 tbsp melted butter
• 1 tbsp olive oil
• Lemon wedges (for serving)

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a bowl, mix 1/2 cup panko, 1/4 cup Parmesan, 2 tbsp parsley, 1 tbsp dill, 1 tsp lemon zest, 1/2 tsp garlic powder, 1/2 tsp salt, and 1/4 tsp pepper.
3. Drizzle cod fillets with 1 tbsp olive oil, then press the panko mixture evenly onto the tops.
4. Drizzle 2 tbsp melted butter over the crusted fillets. Bake for 15–18 minutes until the topping is golden and the fish flakes easily.
5. Serve with lemon wedges.

The herb crust stays miraculously crisp while sealing in the cod’s natural juiciness—no flipping or fussing required!

Tip: For extra crunch, toast the panko in a dry skillet over medium heat for 2 minutes before mixing.

Mediterranean Quinoa Bowl

Packed with bright flavors and wholesome ingredients, this vibrant bowl is a satisfying meal that comes together in under 30 minutes.

Ingredients:

• 1 cup quinoa, rinsed
• 1 3/4 cups water
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 cup red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tbsp lemon juice
• 1 tbsp chopped fresh parsley

Instructions:

1. In a saucepan, combine quinoa, water, 1/2 tsp salt, and 1/4 tsp black pepper. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork.
2. In a large bowl, toss cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese with 1 tbsp olive oil and 2 tbsp lemon juice.
3. Divide cooked quinoa between bowls and top with the vegetable mixture. Sprinkle with fresh parsley.

The tangy lemon dressing and briny olives balance the nutty quinoa perfectly, making every bite refreshing yet hearty.

Tip: For extra creaminess, drizzle with a little tzatziki or hummus before serving.

Roasted Vegetable and Hummus Wrap

This vibrant wrap packs smoky roasted veggies and creamy hummus into a satisfying handheld meal—perfect for lunch on the go or a light dinner.

Ingredients:

• 1 medium zucchini, sliced into 1/2-inch thick half-moons
• 1 red bell pepper, sliced into 1/2-inch strips
• 1 small red onion, sliced into 1/2-inch wedges
• 2 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 large flour tortillas (10-inch)
• 1/2 cup hummus (store-bought or homemade)
• 2 cups baby spinach
• 1/4 cup crumbled feta cheese (optional)

Instructions:

1. Preheat oven to 425°F. Toss zucchini, bell pepper, and red onion with olive oil, smoked paprika, garlic powder, salt, and black pepper. Spread evenly on a parchment-lined baking sheet.
2. Roast for 20–25 minutes, stirring once halfway, until veggies are tender and lightly charred at the edges. Let cool slightly.
3. Warm tortillas in a dry skillet over medium heat for 10 seconds per side. Spread 2 tbsp hummus down the center of each tortilla.
4. Top with roasted vegetables, baby spinach, and feta (if using). Fold in the sides of the tortilla, then roll tightly to close.
5. Slice wraps in half diagonally and serve warm or at room temperature.

The contrast of the smoky roasted veggies against the cool, creamy hummus makes every bite irresistible—plus, it’s sturdy enough to pack without falling apart!

Tip: For extra crunch, add a handful of shredded carrots or sliced cucumber before rolling.

Low Sodium Turkey Meatballs

These tender, flavorful turkey meatballs are packed with herbs and just the right amount of seasoning—no salt overload here!

Ingredients:

• 1 lb ground turkey (93% lean)
• 1/4 cup finely grated Parmesan cheese
• 1/4 cup panko breadcrumbs
• 1 large egg, lightly beaten
• 2 tbsp finely chopped fresh parsley
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp dried oregano
• 1/4 tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine ground turkey, 1/4 cup Parmesan, 1/4 cup panko, egg, 2 tbsp parsley, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp oregano, and 1/4 tsp black pepper. Mix gently with your hands until just combined—don’t overwork the meat.
3. Shape mixture into 1.5-inch meatballs (about 18 total) and place on the prepared baking sheet.
4. Brush meatballs lightly with 1 tbsp olive oil. Bake for 18–20 minutes, flipping halfway, until golden and cooked through (internal temp should reach 165°F).

The Parmesan and herbs give these meatballs a savory depth without relying on salt, while the panko keeps them juicy. Perfect for meal prep or tossing with your favorite low-sodium marinara!

Tip: For extra browning, broil for 1–2 minutes at the end—just keep an eye on them!

Cauliflower Rice Stir-Fry

This veggie-packed stir-fry is a weeknight lifesaver—light, flavorful, and ready in under 20 minutes!

Ingredients:

• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tbsp ginger, grated
• 1 small red bell pepper, diced
• 1 cup snap peas, trimmed
• 4 cups riced cauliflower (fresh or frozen)
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp honey
• 2 green onions, sliced
• 1 tbsp toasted sesame seeds

Instructions:

1. Heat 1 tbsp sesame oil in a large skillet over medium-high. Add 2 cloves garlic and 1 tbsp ginger; stir 30 seconds until fragrant.
2. Toss in red bell pepper and snap peas; cook 3 minutes, stirring often.
3. Add riced cauliflower and cook 5 minutes, breaking up clumps, until tender but not mushy.
4. Pour in 2 tbsp soy sauce, 1 tbsp rice vinegar, and 1 tsp honey; stir to coat evenly. Cook 1 minute more.
5. Remove from heat and top with green onions and 1 tbsp sesame seeds.

The honey and rice vinegar add a subtle sweet-tangy balance that makes this dish crave-worthy—even for cauliflower skeptics!

Tip: For extra protein, toss in scrambled eggs or shredded rotisserie chicken with the cauliflower.

Grilled Chicken and Mango Salsa

Juicy grilled chicken meets sweet and tangy mango salsa for a dish that’s bursting with fresh, summery flavors—perfect for your next backyard BBQ or weeknight dinner.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 large ripe mango, diced
• 1/2 red bell pepper, finely chopped
• 1/4 cup red onion, finely diced
• 1/4 cup fresh cilantro, chopped
• 1 tbsp lime juice
• 1/2 tsp chili flakes (optional)

Instructions:

1. Preheat grill to medium-high heat (about 400°F). Brush chicken breasts with 1 tbsp olive oil and season evenly with 1 tsp salt, 1 tsp black pepper, 1 tsp garlic powder, and 1 tsp smoked paprika.
2. Grill chicken for 6–7 minutes per side, or until internal temperature reaches 165°F and grill marks appear. Transfer to a plate and let rest for 5 minutes.
3. Meanwhile, make the salsa: In a bowl, combine diced mango, red bell pepper, red onion, cilantro, lime juice, 1 tbsp olive oil, and 1/2 tsp chili flakes (if using). Toss gently.
4. Slice grilled chicken and top generously with mango salsa before serving.

The contrast of smoky grilled chicken with the bright, fruity salsa is downright addictive—this dish will disappear fast!

Tip: For extra flavor, marinate the chicken in the spice mix and 1 tbsp olive oil for 30 minutes before grilling.

Low Sodium Lentil Stew

This hearty lentil stew is packed with cozy flavors but keeps sodium in check—perfect for a nourishing weeknight meal.

Ingredients:

• 1 tbsp olive oil
• 1 medium yellow onion, diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp black pepper
• 1 cup dried brown lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1 (14.5 oz) can no-salt-added diced tomatoes
• 1 bay leaf
• 1 tbsp apple cider vinegar
• 1/4 cup chopped fresh parsley

Instructions:

1. Heat 1 tbsp olive oil in a large pot over medium heat. Add the onion, carrots, and celery; cook for 5 minutes, stirring occasionally, until softened.
2. Stir in the garlic, 1 tsp cumin, 1 tsp smoked paprika, and 1/2 tsp black pepper; cook for 1 minute until fragrant.
3. Add the lentils, 4 cups vegetable broth, diced tomatoes (with juices), and 1 bay leaf. Bring to a boil, then reduce heat to low and simmer uncovered for 25–30 minutes, stirring occasionally, until lentils are tender.
4. Remove the bay leaf and stir in 1 tbsp apple cider vinegar. Taste and adjust seasoning if needed.
5. Garnish with 1/4 cup fresh parsley before serving.

The splash of vinegar at the end brightens the earthy lentils, while smoked paprika adds a subtle depth—no salt required!

Tip: For extra creaminess, mash a small portion of the stew with a fork before serving.

Broccoli and Cheddar Frittata

This fluffy, cheesy frittata is a foolproof way to turn simple ingredients into a hearty breakfast or brunch centerpiece—no flipping required!

Ingredients:

• 6 large eggs
• 1/4 cup whole milk
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil
• 1 1/2 cups small broccoli florets
• 1/3 cup diced yellow onion
• 3/4 cup shredded sharp cheddar cheese

Instructions:

1. Preheat oven to 375°F. In a bowl, whisk together eggs, milk, 1/2 tsp salt, and 1/4 tsp black pepper until smooth. Set aside.
2. Heat olive oil in a 10-inch oven-safe skillet over medium. Add broccoli and onion; cook 5 minutes, stirring, until softened.
3. Pour egg mixture over veggies, tilting pan to distribute evenly. Sprinkle cheddar cheese on top.
4. Cook undisturbed 2 minutes, then transfer to oven. Bake 12–15 minutes until eggs are set and edges pull away from the pan.

The magic here? Letting the stovetop crisp the bottom while the oven puffs up the eggs—no fussy flipping, just golden perfection.

Tip: For extra browning, broil the last 1–2 minutes (watch closely!).

Spaghetti Squash with Marinara Sauce

Spaghetti Squash with Marinara Sauce

This spaghetti squash recipe is a lighter twist on classic pasta night—naturally sweet, tender strands soak up rich marinara for a veggie-packed meal that feels indulgent.

Ingredients:

• 1 medium spaghetti squash (about 3 lbs)
• 2 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 1/2 cups marinara sauce (store-bought or homemade)
• 1/4 tsp red pepper flakes (optional)
• 2 tbsp grated Parmesan cheese
• 2 tbsp chopped fresh basil

Instructions:

1. Prep the squash: Preheat oven to 400°F. Halve the spaghetti squash lengthwise and scoop out seeds. Drizzle cut sides with 1 tbsp olive oil, then sprinkle with 1/4 tsp salt and 1/8 tsp black pepper. Place cut-side down on a baking sheet.
2. Roast: Bake for 35–40 minutes until flesh shreds easily with a fork. Let cool slightly, then scrape strands into a bowl with a fork.
3. Warm the sauce: In a saucepan, heat remaining 1 tbsp olive oil over medium. Add marinara sauce, red pepper flakes (if using), remaining 1/4 tsp salt, and 1/8 tsp black pepper. Simmer for 5 minutes.
4. Combine & serve: Toss squash strands with warmed marinara. Top with Parmesan and fresh basil.

The magic here? Roasting caramelizes the squash’s edges, adding a subtle nuttiness that balances the bright marinara.

Tip: For extra flavor, toast squash seeds with a pinch of salt and use as a crunchy garnish!

Low Sodium Tuna Salad

This light and flavorful tuna salad skips the salt but keeps all the crunch and creaminess—perfect for sandwiches, crackers, or a fresh lettuce wrap.

Ingredients:

• 2 (5-oz) cans no-salt-added tuna in water, drained
• 1/3 cup plain Greek yogurt
• 2 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1/4 cup finely diced celery
• 2 tbsp minced red onion
• 1 tbsp chopped fresh dill (or 1 tsp dried)

Instructions:

1. In a medium bowl, flake the drained tuna with a fork until evenly broken up.
2. Add the Greek yogurt, Dijon mustard, lemon juice, garlic powder, and black pepper. Stir gently until fully combined.
3. Fold in the celery, red onion, and dill until evenly distributed.
4. Chill for at least 15 minutes before serving to let the flavors meld.

The tangy Dijon and fresh dill brighten up the tuna without relying on salt, while the Greek yogurt keeps it extra creamy. Tip: For a kick, add a pinch of smoked paprika or a dash of hot sauce!

Conclusion

With these 20 quick and easy low-sodium recipes, busy weeknights just got healthier—and tastier! Whether you’re craving a cozy soup or a hearty stir-fry, there’s something here for everyone. Give them a try, then drop a comment to share your favorite! Don’t forget to pin this roundup for your next meal-planning session. Happy cooking!