If you’ve watched just about any cooking show on television, you know that most chefs find salt to be the life source of all flavor in any home cooked dish. While that’s all well and good (and not entirely incorrect), salt doesn’t have to be the only source of flavor, especially if high blood pressure is keeping you on a lower sodium diet. Getting creative with flavors and spices is not only possible, it’s entirely doable, without even a hint of salt. The easiest place to start is purchasing low sodium ingredients at the grocery store, such as low sodium chicken, beef, and vegetable broth, low sodium diced tomatoes, and low sodium canned beans, to name just a few.
In addition to purchasing low sodium ingredients for cooking, experimenting with spices and seasonings other than salt that you already have in your pantry at home is a great way to bump up the flavors in your dishes. Garlic powder, paprika, black pepper, and lemon pepper seasoning are just a few of the seasonings that punch up the flavor in just about any dish, from blackened fish and tacos to salads and meatloaf. Keep the sodium low but the seasoning sky high with 17 of our favorite low sodium recipes to keep your blood pressure in check without compromising on flavor.
Blackened Tilapia with Mango Avocado Slaw
Credit: theoregondietitian.com
You don’t always need salt to make your food taste good – this salt-free cajun seasoning gives just the right amount of spice for delicious blackened tilapia.
15 minutes
150 calories
Easy
Gluten Free 
Healthy
Visit the page to learn more: Blackened Tilapia with Mango Avocado Slaw.
Vegetarian Rice and Bean Casserole
Credit: jennabraddock.com
This rice and bean casserole is easy to throw together for a weeknight dinner while also keeping the sodium level on the low end.
50 minutes 450 calories Easy
Healthy
Visit the page to learn more: Vegetarian Rice and Bean Casserole.
Shrimp Spaghetti with Spinach
Credit: jessicaiveyrdn.com
This recipe calls for a scant amount of salt, but you won’t miss it if you leave it out entirely; garlic, oregano, and grated parmesan make this shrimp spaghetti dish plenty flavorful.
20 minutes 200 calories Easy
Healthy
Visit the page to learn more: Shrimp Spaghetti with Spinach.
Quinoa Edamame Salad with Citrus Vinaigrette
Credit: jenniferhuntnutrition.com
Prepare this quinoa salad as a light, nutritious dinner, or as a side dish to grilled chicken.
15 minutes 200 calories Easy
Healthy
Visit the page to learn more: Quinoa Edamame Salad with Citrus Vinaigrette.
Savory Steel Cut Oats with Spinach, Mushrooms, and Tofu
Credit: sharonpalmer.com
Serve these veggie-loaded savory steel cut oats for a hearty breakfast or a light, simple dinner.
30 minutes 360 calories Easy
Healthy
Visit the page to learn more: Savory Steel Cut Oats with Spinach, Mushrooms, and Tofu.
Turkey Meatloaf
Credit: www.tasteofhome.com
Meatloaf is a simple and delicious weeknight dinner, so why not make it a healthy one? Swap out beef for lean ground turkey and omit the salt for a hearty meatloaf that’s just as flavorful as the beefy classic.
1h 20m 200 calories Easy
Healthy
Visit the page to learn more: Turkey Meatloaf.
Low-Sodium Grilled Chicken and Tomato Skewers
Credit: www.verywellfit.com
This grilled chicken gets its flavor from chimichurri sauce, a green sauce made with herbs, oil, and vinegar, and no salt.
40 minutes 230 calories Easy
Healthy
Visit the page to learn more: Low-Sodium Grilled Chicken and Tomato Skewers.
Creamy Chicken Tetrazzini
Credit: www.sodiumoptional.com
With less than 200mg of sodium per serving, this creamy pasta dish is a great low sodium dinner option.
1h 00m 530 calories Easy
Healthy
Visit the page to learn more: Creamy Chicken Tetrazzini.
Low Sodium Taco Casserole
Credit: insanityisnotanoption.com
Mix it up on taco Tuesday with this taco casserole, which is low in sodium but rich in your favorite taco night flavors.
45 minutes 200 calories Easy
Healthy
Visit the page to learn more: Low Sodium Taco Casserole.
Low Sodium Shrimp Fajitas
Credit: enjoycleaneating.com
To keep your sodium intake at an absolute minimum, use raw, uncooked shrimp in these flavorful and delicious shrimp fajitas.
20 minutes 225 calories Easy
Healthy
Visit the page to learn more: Low Sodium Shrimp Fajitas.
Dijon-Honey Pork Chops
Credit: www.tasteofhome.com
With this homemade honey-orange Dijon sauce, you won’t need any salt to make these pork chops full of flavor.
20 minutes 250 calories Easy
Healthy
Visit the page to learn more: Dijon-Honey Pork Chops.
5-Ingredient Butternut Squash, Arugula, and Goat Cheese Pasta
Credit: www.gimmesomeoven.com
This colorful, comforting pasta dish gets its creamy, salty notes from goat cheese instead of salt.
40 minutes 300 calories Easy
Vegetarian Healthy
Visit the page to learn more: 5-Ingredient Butternut Squash, Arugula, and Goat Cheese Pasta.
Simple Sesame Chicken Skillet
Credit: www.howsweeteats.com
The typical takeout sesame chicken tends to use an unnecessary amount of sugar and salt, so make this homemade version instead that cuts down on both.
35 minutes 200 calories Easy
Healthy
Visit the page to learn more: Simple Sesame Chicken Skillet.
Paleo Taco Salad
Credit: migrainereliefrecipes.com
Load up this spiced taco salad with as many vegetables as you want, and tie it all together with the creamy spicy dressing that leaves out the salt.
4h 00m 150 calories Easy
Healthy
Visit the page to learn more: Paleo Taco Salad.
Dukka-Spiced Salmon Patties
Credit: www.sodiumgirl.com
Upgrade your traditional salmon patties with an exciting spice mix that’s low in sodium but packed with flavor.
20 minutes 200 calories Easy
Healthy
Visit the page to learn more: Dukka-Spiced Salmon Patties.
One Pot Lemon Herb Chicken and Rice
Credit: www.lecremedelacrumb.com
Buttery chicken and bright, lemony rice all come together in one pot for this easy and delicious weeknight meal.
30 minutes 185 calories Easy
Healthy
Visit the page to learn more: One Pot Lemon Herb Chicken and Rice.
Low Sodium Buffalo Wings and Ranch Dipping Sauce
Credit: www.hackingsalt.com
This classic sports-watching snack can be a healthy one after all! Baked instead of fried and coated in a low sodium buffalo sauce, these wings are sure to be a weekend favorite.
55 minutes 70 calories Easy
Healthy
Visit the page to learn more: Low Sodium Buffalo Wings and Ranch Dipping Sauce.
