1. Blackened Chicken Breasts with Avocado Cream Sauce
There's a little added salt in the avocado cream sauce, but otherwise, the flavor comes from the blackened seasoning — a mix of spices that you can DIY or buy — plus a quick squeeze of lemon on top.
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2. Easy Five-Ingredient Pasta
Keeping things simple with pasta + butternut squash + arugula + pine nuts + goat cheese. Just go easy on salting the pasta water to keep sodium levels down.
3. One-Pan Sesame Chicken Skillet
Take-out versions of this dish are often loaded with salt and sugar — but this one cuts down on both without sidestepping flavor.
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4. Low-Sodium Buffalo Wings and DIY Ranch Dipping Sauce
This recipe swaps traditional blue cheese dressing for a lower-sodium Ranch dip that you can make at home — with Greek yogurt, dried herbs, garlic powder, and black pepper.
5. Easy Pasta Primavera
Pasta dinners can be a no-go if you're watching your intake, since sauces can often be total salt bombs. This one keeps it light (and bright!) with lots of vegetables — like sweet cherry tomatoes and ripe zucchini — sautéed in onions, garlic, and a splash of white wine.
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6. Paleo Taco Salad
With bell peppers, fresh greens, avocado, and beef spiced up with homemade taco seasoning. It's also gluten-free and dairy-free, and comes with a vegan option too.
8. Flank Steak with Asparagus and Sweet Potato-Turnip Mash
The whole plate clocks in at 537 mg sodium — but if you need to, you could cut that even more by using a little less tamari (or subbing in reduced-sodium tamari) in the marinade.
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7. Spiced Salmon Patties
The secret is swapping in Dukka spice — a flavorful DIY blend of toasted nuts, seeds, and spices — in place of higher-sodium breadcrumbs.
9. Slow Cooker Sweet Potato Chili
You could sub in both low-sodium vegetable broth and black beans here as well — the other spices (chili powder, cumin, paprika, coriander, and cayenne) will still pull their weight.
10. One-Pot Lemon Herb Chicken & Rice
This recipe uses low-sodium chicken broth to flavor the rice. You could also take it one step further by swapping regular butter for unsalted butter — you'll still get the creaminess, plus added flavor from fresh herbs and lemon.
