by Alena
If you need to watch your salt intake, try these flavorful low-sodium recipes! From hearty vegan meals to meal prep-friendly snacks and breakfast ideas, these picks are all you need.
There are a handful of reasons why you should keep your salt intake at bay. Although sodium is an essential mineral and vital to health, today’s diets usually contain way too much of it!
free 7-day vegan meal plan
Your next week of eating is planned out with these quick and delicious vegan bowls, meal prepping steps & full grocery list.
If you want to reduce the added salt in your meals or have been prescribed a low-sodium diet, you’ll find our list of hand-selected low-sodium recipes from breakfast to dinner really helpful!
Should you have other dietary restrictions, check out our collections of low-FODMAP, low-fiber, low-protein, low-carb and low-fat recipes.
There are many different vegan diets for all kinds of needs and preferences! Enjoy the following recipes.
Best Low-Sodium Recipes
1
Quinoa Stuffed Peppers
Filled with protein-packed beans and quinoa, these easy stuffed peppers are perfect for making ahead of time! Bursting with Mexican flavors, they have serious potential to become your go-to weeknight dinner.
2
Healthy Vegan Oat Bars
Ready in only 30 minutes and made from budget-friendly ingredients, these healthy oat bars are so customizable and versatile! Enjoy them for a quick breakfast or to-go snack alongside a cup of coffee or tea.
3
White Sauce Pasta
Clean out your fridge with this easy and flavorful white sauce pasta recipe! Use any veggies you like and drown them in the easy and low-sodium bechamel sauce, then serve with cooked pasta.
4
Quick Lemony Herbed Millet
This flavorful and easy side dish tastes earthy, zesty and a little sweet and pairs well with so many other sides! Herbed millet is a quick gluten-free and low-sodium recipe.
5
Chocolate Bliss Balls
Looking for healthy homemade treats? These nutrient-packed bliss balls are guaranteed to satisfy any intense chocolate cravings, meal prep-friendly and a hit with the whole family.
6
Sweet Potato Smoothie Bowl
This thick and creamy tropical sweet potato smoothie bowl is a fun & healthy way to start your day! Made in 10 minutes, this breakfast or treat is kid-friendly, weight loss-friendly and can be customized to your liking.
7
Loaded Potato Pizza Crust
Swap the grain-based pizza crust for this potato and cauliflower combo! Much lower in sodium than traditional pizza, this unconventional take on the popular dinner can be topped with any veggies, beans and other fixings of your choice.
8
Peanut Butter Stuffed Dates
These delicious peanut butter stuffed dates are so easy to make and taste almost like snickers! Undetectably good for you, crowd-pleasing and great to make with kids in only 10 minutes with simple ingredients.
9
Black Bean Chili
Photo Credit:www.straightupfood.com
Hearty, rustic and super flavorful, this black bean chili is a great batch cooking-friendly dinner idea for the whole family! Featuring delicious ingredients such as onion, bell pepper, potatoes and avocado for a topping, it’s super healthy and a must-try.
10
Salt Free Seasoning Blend
Photo Credit:myveganminimalist.com
You’ll love this winning combination of must-try salt-free seasoning blends ready to become your kitchen cupboard staples! They feature all the delicious flavors of store-bought seasoning mixes for a fraction of the price and without any sodium.
11
Kale Salad with Cranberries and Almonds
Photo Credit:www.hauteandhealthyliving.com
Craving a refreshing and colorful salad? This easy and delicious chopped kale salad with cranberries and almonds can be made in less than 20 minutes and works for meal prep, too.
12
Blueberry Oat Muffins
These easy blueberry muffins are just like enjoying your morning oatmeal in a tin! The nutritious batter is dotted with juicy fruits and sweetened only with dates.
13
Pineapple Mango Smoothie
Photo Credit:thelittlestcrumb.com
Made with frozen mangoes, frozen pineapples, and a blend of mango and pineapple juices, this 5-minute treat is kid- and summer-approved! This smoothie is super refreshing and addictive.
14
No Salt Vegan Vegetable Soup
Photo Credit:www.veganvigilanteblog.com
This low-calorie vegetable soup requires no added salt or oil and is bursting with nutrients from veggies and beans! Perfect when you’re looking for something easy, light and healthy.
15
Whole Wheat Cinnamon Rolls
Super nutty and fluffy, these cinnamon rolls make your kitchen smell fantastic! They are rich in warming spices, low in added sugar and easy to make with just 20 minutes of hands-on time.
16
Grain-Free Granola
Photo Credit:goodfoodbaddie.com
No need to avoid grains if you’re on a low-sodium diet — however, this homemade granola is so delicious and healthy, we had to share it! Crunchy clusters of almonds, toasty coconut, chia seeds and pumpkin seeds are sweetened with dates and baked to perfection.
17
Easy Vegan Chicken Bouillon Powder
Photo Credit:healthyslowcooking.com
Make your own bouillon powder without any added salt by following this 5-minute recipe! Only 8 pantry spices are needed for your next go-to soup base.
18
Pho Noodle Soup
Photo Credit:hellonutritarian.com
Try this comforting noodle soup that’s chock-full of flavor and vibrant green veggies with a side of high-protein flavored tofu. It’s everything you want a good weeknight dinner to be!
19
Quick Tabbouleh
Photo Credit:hungryhealthyhappy.com
This delicious blend of bulgar wheat, parsley, lemon, tomatoes and an olive oil heavy dressing is a fresh and flavorful side salad! Make it for your next BBQ or bring it to a potluck.
20
Simple Roasted Vegetables
Photo Credit:www.feastingathome.com
Easy, fast and endlessly customizable, this recipe for simple roasted veggies results in the perfect low-sodium side each time! Pair with any meal and add your favorite herbs.
21
Butternut Squash Jalapeño Soup
Photo Credit:sweetsimplevegan.com
With a subtle kick of spice, creamy, tangy, smooth and bursting with flavor, this Mexican-inspired soup is perfect for batch cooking and serving during the colder months. Serve with fresh cilantro, jalapeño, and most especially, avocado!
More Recipes
- 30+ High-Protein Meals
- 28 Kid-Friendly Snacks
- 33+ No-Bake Desserts
- 22+ High-Calorie Meals
- 35 Plant-Based Beginner Recipes
Did you like these recipes and make any of them? Let us know in the comments below and leave a rating. You can also Pin this article here or share it on social media!
20+ Flavorful Low-Sodium Recipes (Vegan)
Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
If you need to watch your salt intake, try these flavorful low-sodium recipes! From hearty vegan meals to meal prep-friendly snacks and breakfast ideas, these picks are all you need. The following chickpea noodle soup is a great meatless dinner idea for the whole family!
Ingredients
Chickpea Noodle Soup
- 6 cups water (1.5 liters)
- 2 cups low-sodium veggie broth (480 ml)
- 12 small potatoes, quartered
- 4 carrots, chopped
- 1 cup chopped celery (100 g)
- 1 15-oz can salt-free chickpeas, drained and rinsed (240 g)
- 1 onion, chopped
- 6 cloves garlic, minced
- 2 bay leaves
- 8 oz dry noodles (225 g)
- 2 cups almond milk (480 ml)
- 2 teaspoons paprika
- 1 teaspoon oregano
- 1 teaspoon thyme
- 1 teaspoon black pepper
- ½ cup nutritional yeast (30 g)
Instructions
- Place a large soup pot over high heat, add the water and broth and bring to a boil. Reduce heat and add the potatoes, carrots, onion, garlic, celery and bay leaves.
- Let everything simmer for about 15 minutes, then add the dry noodles.
- Cook for 10 more minutes, then add the rest of the ingredients.
- Stir to combine, then let the soup simmer until the pasta is pleasantly tender.
- Adjust to taste preference and serve hot!
Notes
- Feel free to add other veggies, such as sweet potatoes or bell peppers.
- Use short pasta, such as spirals, for this soup.
- Add a pinch of ginger, turmeric or curry powder!
- Find 20+ more low-sodium recipes in the article above.
Nutrition Information:
Yield: 4Serving Size: ¼ recipe
Amount Per Serving:Calories: 386Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 162mgCarbohydrates: 76gFiber: 12gSugar: 12gProtein: 14g
Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!
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Alena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.
