Low-Sodium Dinner Recipes: 6 Under 110mg

Q: What counts as a low-sodium dinner?

A common guide is under 140mg of sodium per serving for a food labeled low sodium, and under 400mg for a full meal. Every dinner on this page is well under 110mg per serving, because they are built from fresh ingredients rather than canned or processed ones.

Q: How much sodium should someone with high blood pressure eat?

The American Heart Association recommends an ideal limit of 1,500mg of sodium per day for most adults with high blood pressure, and no more than 2,300mg. Cooking from scratch is the most effective way to stay there, since most dietary sodium comes from packaged and restaurant food.

Q: Do low-sodium dinners help lower blood pressure?

Yes. In controlled feeding trials, reducing sodium lowered systolic blood pressure, with the largest effect on the DASH diet that is also rich in vegetables and potassium. Cooking low-sodium dinners at home is a direct way to apply that.

Q: How do I cut sodium in dinner recipes?

Skip or reduce added salt, use no-salt-added canned goods and rinse them, and build flavor with herbs, garlic, citrus, and spices. Watch high-sodium extras like soy sauce, cheese, cured meats, and bottled sauces.

Most of the sodium in a typical diet comes from packaged and restaurant food, not the salt shaker, so the single most effective way to eat low-sodium is to cook dinner from scratch. The American Heart Association recommends an ideal of 1,500mg of sodium per day for people managing blood pressure.

Every dinner below is under 110mg of sodium per serving and shows its full per-serving analysis in the app. Reducing sodium is one of the most reliable dietary ways to lower blood pressure, especially within a DASH pattern (DASH-Sodium trial, NEJM, 2001. PMID: 11136953).

Indian

Chickpea Tikka Masala

412 kcal · 91mg sodium · 11g protein

See full recipe →

Mango and black bean tacos, a low-sodium dinner recipe

Mexican

Mango & Black Bean Tacos

320 kcal · 24mg sodium · 10g protein

See full recipe →

Italian

Herb-Roasted Chicken

156 kcal · 44mg sodium · 20g protein

See full recipe →

Mexican

Vegetable Enchiladas

181 kcal · 53mg sodium · fresh tomato sauce

See full recipe →

Quinoa and vegetable stuffed mushrooms, a low-sodium dinner recipe

Italian

Quinoa Stuffed Mushrooms

114 kcal · 105mg sodium · vegetable-forward

See full recipe →

Eggplant and tomato casserole, a low-sodium dinner recipe

Italian

Eggplant & Tomato Casserole

91 kcal · 104mg sodium · vegetable-forward

See full recipe →

How to keep dinner low in sodium

Cook from scratch. Most sodium hides in canned, packaged, and restaurant food, not home cooking.
Rinse canned goods. No-salt-added beans and tomatoes, rinsed, cut a lot of sodium.
Build flavor without salt. Herbs, garlic, citrus, vinegar, and spices do the work.
Watch the salty extras. Soy sauce, cheese, cured meats, and bottled sauces add up fast.

Checking a dinner recipe of your own?

Paste any recipe into MedMenu and get an instant per-serving sodium breakdown for your conditions.

Check any recipe

Low-sodium dinners: common questions

What counts as a low-sodium dinner?

A common guide is under 140mg of sodium per serving for a low-sodium food and under 400mg for a full meal. Every dinner here is well under 110mg per serving, because it is built from fresh ingredients.

How much sodium should someone with high blood pressure eat?

The AHA recommends an ideal of 1,500mg per day for most adults with high blood pressure, and no more than 2,300mg. Cooking from scratch is the most effective way to stay there.

Do low-sodium dinners help lower blood pressure?

Yes. In controlled trials, reducing sodium lowered systolic blood pressure, with the largest effect on the DASH diet rich in vegetables and potassium.

How do I cut sodium in dinner recipes?

Reduce added salt, use no-salt-added canned goods and rinse them, and build flavor with herbs, garlic, citrus, and spices. Watch soy sauce, cheese, cured meats, and bottled sauces.