17 Low Sodium Lunch Recipes

ByRita Sanders

Grilled Chicken Salad

A delicious and healthy option, this Grilled Chicken Salad is perfect for a low sodium lunch that's both satisfying and simple to prepare.

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon lemon juice
  • 4 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup cucumber, sliced
  • 1/4 avocado, sliced

Cooking method:

  1. Preheat your grill to medium-high heat.
  2. Brush the chicken breasts with olive oil and lemon juice.
  3. Grill the chicken for 6-7 minutes on each side, or until fully cooked.
  4. Slice the grilled chicken and toss it with mixed greens, tomatoes, cucumber, and avocado.
  5. Serve immediately.

Quinoa and Veggie Bowl

Packed with colorful vegetables and nutty quinoa, this bowl is a delightful and nutritious low sodium lunch option.

Ingredients:

  • 1 cup cooked quinoa
  • 1/2 cup bell peppers, diced
  • 1/2 cup zucchini, sliced
  • 1/4 cup carrots, shredded
  • 1 tablespoon low sodium soy sauce
  • 1 tablespoon sesame seeds

Cooking method:

  1. In a large bowl, combine cooked quinoa with bell peppers, zucchini, and carrots.
  2. Drizzle with low sodium soy sauce and sprinkle with sesame seeds.
  3. Toss everything together and serve at room temperature.

Sweet Potato and Black Bean Tacos

These vibrant tacos are full of flavor and make for a perfect low sodium lunch that’s sure to satisfy.

Ingredients:

  • 2 medium sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 teaspoon cumin
  • 8 corn tortillas
  • 1/4 cup fresh cilantro, chopped

Cooking method:

  1. Preheat oven to 400°F (200°C).
  2. Toss sweet potatoes with olive oil and spread on a baking sheet.
  3. Roast for 25 minutes until tender.
  4. In a saucepan, combine black beans and cumin, and heat through.
  5. Assemble tacos with roasted sweet potatoes, black beans, and cilantro in corn tortillas.

Zucchini Noodles with Pesto

A flavorful and fresh alternative to traditional pasta, these zucchini noodles are quick to make and deliciously low in sodium.

Ingredients:

  • 2 medium zucchinis, spiralized
  • 1/4 cup homemade or low sodium pesto
  • 1 tablespoon olive oil
  • 1/4 cup cherry tomatoes, halved
  • 1 tablespoon pine nuts

Cooking method:

  1. Heat olive oil in a skillet over medium heat.
  2. Add zucchini noodles and sauté for 2-3 minutes.
  3. Stir in pesto and cherry tomatoes, cooking for another minute.
  4. Serve topped with pine nuts.

Lentil and Spinach Soup

Hearty and warming, this lentil and spinach soup is ideal for a comforting low sodium mid-day meal.

Ingredients:

  • 1 cup lentils, rinsed
  • 4 cups low sodium vegetable broth
  • 2 cups fresh spinach
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1/2 teaspoon turmeric

Cooking method:

  1. In a pot, combine lentils, vegetable broth, carrot, celery, and turmeric.
  2. Bring to a boil, then reduce heat and simmer for 25-30 minutes.
  3. Stir in spinach until wilted and serve.

Chickpea and Avocado Sandwich

This refreshing sandwich combines creamy avocado and chickpeas for a tasty lunch option that's naturally low in sodium.

Ingredients:

  • 1 can (15 oz) chickpeas, rinsed and mashed
  • 1 avocado, mashed
  • 1 tablespoon lemon juice
  • 2 slices whole-grain bread
  • 1/4 cup red onion, thinly sliced

Cooking method:

  1. In a bowl, mix mashed chickpeas, avocado, and lemon juice.
  2. Spread mixture over one slice of bread and top with red onion.
  3. Close sandwich with the second slice of bread and enjoy.

Cucumber and Hummus Wrap

This light and refreshing wrap provides a burst of flavor without the extra sodium.

Ingredients:

  • 1 whole-grain tortilla
  • 1/4 cup hummus
  • 1/2 cucumber, thinly sliced
  • 1/4 cup shredded carrots
  • 1 tablespoon fresh dill, chopped

Cooking method:

  1. Spread hummus evenly over the tortilla.
  2. Layer cucumber slices and shredded carrots on top.
  3. Sprinkle with dill, roll the wrap tightly, and cut in half to serve.

Stuffed Bell Peppers

Loaded with healthy grains and vegetables, stuffed bell peppers are a satisfying main that’s easy on the sodium.

Ingredients:

  • 4 bell peppers, halved and seeded
  • 1 cup cooked brown rice
  • 1/2 cup corn kernels
  • 1/2 cup black beans, rinsed and drained
  • 1/4 cup diced tomatoes
  • 1 teaspoon chili powder

Cooking method:

  1. Preheat oven to 375°F (190°C).
  2. Mix cooked rice, corn, black beans, tomatoes, and chili powder in a bowl.
  3. Stuff bell pepper halves with the mixture and place in a baking dish.
  4. Bake for 25-30 minutes until peppers are tender.

Cauliflower Fried Rice

This cauliflower fried rice is a low-carb, low-sodium alternative to the classic takeout favorite.

Ingredients:

  • 1 medium cauliflower, riced
  • 1/2 cup frozen peas and carrots
  • 2 eggs, beaten
  • 1 tablespoon low sodium soy sauce
  • 1 tablespoon sesame oil
  • 2 green onions, chopped

Cooking method:

  1. Heat sesame oil in a large skillet over medium heat.
  2. Add riced cauliflower and cook for 5 minutes until tender.
  3. Push cauliflower to the side and scramble eggs.
  4. Stir in peas, carrots, soy sauce, and green onions, mixing everything together.

Tomato and Basil Couscous Salad

Fresh and invigorating, this couscous salad with tomato and basil is a perfect light lunch.

Ingredients:

  • 1 cup couscous
  • 1 1/4 cups boiling water
  • 1 cup cherry tomatoes, halved
  • 1/4 cup fresh basil, chopped
  • 1 tablespoon olive oil
  • 1 teaspoon balsamic vinegar

Cooking method:

  1. Place couscous in a bowl and pour boiling water over it.
  2. Cover and let stand for 5 minutes, then fluff with a fork.
  3. Stir in tomatoes, basil, olive oil, and balsamic vinegar.
  4. Serve chilled or at room temperature.

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