- Healthy Recipes
We've got reduced-sodium main dishes, appetizers, and more to keep you satisfied without sacrificing flavor.
By
Katlyn Moncada
Katlyn Moncada
Katlyn Moncada is the associate food editor at BHG.com, sharing food news and tutorials on becoming better home cooks. She is a writer and editor with nearly a decade of experience in digital media, photography, and video production.
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Updated on November 29, 2022
Reviewed by
Jessica Jones, MS, RD
Reviewed byJessica Jones, MS, RD
Jessica is a nationally-recognized Registered Dietitian, Certified Diabetes Educator, Writer, Speaker, and Digital Content Strategist. As the co-founder of the wellness content media company, Food Heaven, Jessica creates engaging food and nutrition content for over 80 global corporations, food companies, and media outlets including American Heart Association, Blue Apron, Adobe, Dove, and KitchenAid. Jessica also co-hosts the top 50 nutrition Food Heaven Podcast, which explores the intersections of nutrition, health, and wellness through a social justice lens. With over 3 million downloads to date, the Food Heaven podcast has been a pillar for accessible and inclusive health and wellness insights since 2015. In addition to being a go-to nutrition expert, writer, and columnist for SELF magazine, Jessica is the co-author of the 28-Day Plant-Powered Health Reboot and A Diabetes Guide to Enjoying the Foods of the World.
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Fact checked by
Emily Estep
Fact checked byEmily Estep
Emily Estep is a plant biologist and journalist who has worked for a variety of online news and media outlets, writing about and editing topics that range from film and beauty to science and the automobile industry. Her plant biology degree has a focus on sustainable agriculture, and she's an expert on growing your own food, environmental sciences, and all topics relating to houseplants.
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Sticking to a reduced-sodium diet? We can help! Our reduced-sodium recipes have just 300 mg of sodium or less to help stick to the daily recommended level of 2,300 milligrams and an ideal level of 1,500 milligrams (especially for people with high blood pressure) to help stay on track toward your heart-healthy goals. With salads, tacos, and even a succulent shrimp "boil," there are plenty of reduced-sodium dishes ahead that are as delicious as they are good for you.
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Citrus Salad
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Fresh citrus fruits (oranges, pink grapefruit, and clementines) make this oh-so-pretty coconut reduced-sodium salad pop with color. Dress it in a little olive oil and snappy Dijon mustard.
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Hot and Chunky Guacamole
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Red onion and cilantro heighten the flavors of creamy avocado and fresh shelled peas in this chunky guacamole recipe. Spicy jalapeño peppers add even more green goodness. Serve with cut-up veggies to keep sodium low, or try this guacamole as a sandwich spread.
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Citrus Salmon with Broccoli
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Thanks to all the omega-3 fatty acids, salmon is an excellent addition to anyone's heart-healthy eating plan. A generous squeeze of lemon provides this reduced-sodium dinner with a bright, zesty finish.
Low-Sodium Dinner Recipes That Are Still Packed with Flavor
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Fennel and Parsley Salad
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For a zippy reduced-sodium side dish, try our fennel and parsley salad. The nutritious recipe features crisp fennel bulbs soaked in lemon juice and a drizzling of olive oil. Grated parmesan adds slight tang.
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Peppered Kale Chips
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Most purchased potato chips have at least 200 mg per serving (and who can stop at one serving of 12 chips?). Here we've made a healthy, reduced-sodium snack that can use even less (or none) of the ¼ teaspoon called for in the recipe.
22 Easy Healthy Snack Recipes to Curb Your Cravings
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Air-Fryer Shrimp "Boil"
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As delicious as a classic shrimp boil is, there's usually a salty packet or bottle of seasoning involved. Here we've lightened things up with a reduced-sodium recipe that allows you to celebrate Cajun flavors for Mardi Gras (or anytime).
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Tuna and Fruit Salsa
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This fresh tuna steak recipe is a peachy-keen pick for a reduced-sodium dinner tonight. Lightly brush each steak with olive oil, then serve with warm, melt-in-your-mouth apricots, peaches, and ruby-red raspberries.
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Quinoa-Pumpkin Seed Granola
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There's something special about homemade granola. This healthy, quinoa-packed recipe features the comforting combination of pumpkin, cinnamon, and dried fruit. Golden honey holds it all together.
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Veggie Summer Rolls with Chimichurri Sauce
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Next time you crave takeout, try our veggie summer rolls; they're easier to make than you think. Simply roll crunchy strips of Chimichurri-coated zucchini, carrots, and green onions in sheets of rice paper.
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Grains and Fruit Summer Salad
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This fabulous summer salad features a sweet medley of fruits, greens, and everything in between. Flakes of smoked salmon give this reduced-sodium recipe a savory fix of protein, while homemade lemon-basil dressing keeps it extra fresh.
Salt-Free Seasonings to Add to Your Pantry for Flavorful Dishes Minus the Sodium
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Farfalle with Mushrooms and Spinach
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This flavor-packed pasta dish is ready in 20 minutes flat. Bow tie pasta combines with fresh mushrooms, spinach, onion, garlic, and thyme to make a reduced-sodium yet flavorful dinner.
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Holiday Kale Salad
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This colorful, cranberry-studded salad is as beautiful as it is delicious, making it perfect for the holidays. You can enjoy it year-round by stocking up on fresh cranberries in season and freezing for later. You'll get three food groups (fruits, veggies, and grains) in one delicious reduced-sodium salad.
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Chicken with Lime and Avocado Salsa
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You only need eight ingredients and less than 30 minutes to complete this one-skillet reduced-sodium recipe. Use a grill pan to get those nice char marks on the chicken cutlets without having to fire up the outdoor grill.
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Sources
Better Homes & Gardens is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about our editorial policies and standards to learn more about how we fact check our content for accuracy.
- Shaking the Salt Habit to Lower High Blood Pressure, American Heart Association, https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure, October 31, 2016