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21 Best Low Sodium Frozen Meals For Healthy Dinners

If you are wanting to reduce your sodium intake without reading every nutrition label, the following list of healthy frozen dinners will help you. Enjoy these easy low sodium frozen meals.

If you don’t have a lot of time to cook, you probably are relying on frozen meals. And I get it. We lead very busy lives where the last thing we want is to come home from work to make a meal.

Let’s face it. complete microwavable meals are life savers. However, a frozen dish may not be the most nutritious or healthy choice.

Most frozen meals are low in nutrients and high in sodium, making for a less healthy dinner.

The problem is that a high sodium intake can increase the risk of illnesses such as high blood pressure and heart disease, according to the American heart association.

So, if you are looking for the best frozen meals that won’t cause your sodium levels to rise, you’ve come to the right place for meals without many milligrams of sodium!

Here, we’ll go over 21 low-sodium frozen meals that your whole family will enjoy and your body will be very grateful for.

recipes for low sodium frozen meals

What is Considered Low-Sodium in Frozen Meals?

We need to get a little more technical to understand what is, in fact, a low-sodium food. The recommended daily intake of sodium is 2,300 mg. But, it must be divided throughout the day into the foods you eat and the salt you add.

According to the Food and Drug Administration (FDA), for a food to be considered low sodium, it should have less than 140 mg per serving.

Most of the foods we will go over have less than 140 mg sodium. Only one has 19 mg more than the recommended intake (159 mg), but that’s not too high for a low sodium diet. 

What are the Healthiest Frozen Dinners to Eat?

Most people have trouble reaching their daily intake of fruits and vegetables.

So, the healthiest frozen dinners are going to provide a good serving of vegetables to nurture the body and provide many grams of fiber in a healthy balanced meal.

You can add a lean protein source (such as chicken, fish, meat, or plant-based proteins to add grams of protein).

Add healthy carbs (like whole grains such as brown rice and legumes like black beans), depending on your needs.

Ultimately, each single-serve frozen dinner might vary since everyone has different goals and needs for healthy food.

Best Low Sodium Frozen Meals

Now, the question is, which are the best low-sodium frozen meals? Remember that taste is subjective, so you can choose the one you like the most and covers your needs!

The following freezer meals are ways to help elevate some frozen meals from the freezer aisle or how create your own with fresh foods.

But before you start, make sure you determine your needs. Do you need to prepare vegetables to help you increase your nutrient intake? Or do you need a complete meal?

Once you determine your needs, you can try as many recipes as you like and decide which will be your go-to meal when you come home tired from work.

1. Steamed Frozen Veggies

steamed frozen vegetables


Starting our list of the most delicious frozen low-sodium meals, we have this recipe for steaming vegetables.

What I like about the recipe is that it is straightforward and only has 97 mg of sodium.

The beauty is that this recipe won’t make you spend hours and hours in the kitchen to make a cup of vegetables.

You will only need 15 minutes a week to have a batch of ready-to-eat vegetables low in sodium ready for a healthy weeknight dinner. 

You can use the vegetables you like, such as asparagus, green beans, carrots, beets, broccoli, or cauliflower. The more variety you have, the more nutritional value you’ll get in a single meal.

If you want to modify the recipe slightly, add your favorite herbs and spices to boost their flavor once you cook the vegetables for the best experience.

Per Serving (one cup):

  • Calories: 116
  • Fats: 1g
  • Protein: 6g
  • Carbs: 24g
  • Sodium: 97mg

2. Instant Pot Frozen Vegetables

Instant pot frozen vegetables


Bored of the frozen vegetables at the grocery store as your only dinner option? Who wouldn’t be after eating them the same way over and over again?

But don’t worry! This delicious recipe elevates frozen vegetables into a dish with quality ingredients and without excessive sodium intake.

No one will believe it’s low in sodium (only 97 mg) and that it only takes 12 minutes for one of the best low sodium options.

You can have them as a side dish to complement your delicious dinner, or why not have them as a healthy snack?

Thanks to their low-calorie and high-fiber content, they’ll keep you satiated for a long time!

Per Serving:

  • Calories: 116
  • Fats:  1g
  • Protein: 6g
  • Carbs: 24g
  • Sodium: 97mg

3. Air Fryer Broccoli

air fryer broccoli


I simply love everything that can be made in the air fryer! The fact that you can chop your vegetables and leave them cooking save you a lot of time!

In addition, forget about soggy vegetables. Placing the broccoli in the air fryer result in a crunchy and simply delicious side dish.

Trust me. This dish is so delicious your kids and everyone in the family will want seconds.

While the recipe asks for broccoli, you can easily replace them with cauliflower or Brussels sprouts (or even create a mix of the three).

Check other low-sodium recipes!

Per Serving:

  • Calories: 57
  • Fats: 2g
  • Protein: 3g
  • Carbs: 8g
  • Sodium: 38mg

4. Air Fryer Lasagna

air fryer lasagna


If you love frozen lasagna, you are going to love this recipe! Most frozen lasagnas have 600-800 mg of sodium, which is crazy!

However, this recipe only has 5 mg of sodium. Talk about being low in sodium!

You can make this recipe in the oven (so say goodbye to the stove), and you won’t have piles and piles of dirty dishes to clean.

Make sure you add some vegetables or salad on the side to help balance the dish.

You can even add some vegetables inside the lasagna, such as mushrooms, or for a low-carb option, try replacing some of the lasagna sheets with zucchini.

This is a great fun weekend dinner option the whole family will love.

Per Serving:

  • Calories: 60
  • Fats: 0.5g
  • Protein: 2g
  • Carbs: 11g
  • Sodium: 5mg

5. Zucchini Noodles

zucchini noodles


I’ve come to find that zucchini noodles are a game-changer. They are ideal for those following a keto lifestyle or need a gluten-free option.

The best thing about zucchini noodles is that they will take less time to prepare than regular pasta.

In a matter of minutes, you can have a ready-to-eat frozen dinner that will be low in sodium (only 12.9 mg per serving).

My favorite way to have them is with a Bolognese sauce and lots of parmesan cheese, but you can mix them with any sauce you choose.

Just remember to make the sauce fresh since store-bought sauces are high in sodium.

Have extra zucchini? Try this zucchini stir fry next!

Per Serving:

  • Calories: 27
  • Fats: 0.5g
  • Protein: 2g
  • Carbs: 5g
  • Sodium: 12.9mg

6. Instant Pot Frozen Burgers

frozen burgers


Craving a juicy and tasty burger? Frozen burgers tend to be dry, not so flavorful, and incredibly high in sodium (think more than 1,000 mg of sodium per serving).

These Instant Pot burgers are perfectly cooked, and most importantly, they’ll be so juicy you won’t want another burger in your life.

Place a patty on a bun to have a traditional burger, or add them to your favorite salad to boost the protein content.

Now, remember that the recipe uses a particular brand of frozen patties. Choose another brand if you cannot find the one from the recipe.

Just make sure it has less than 140 mg of sodium per serving.

Per Serving:

  • Calories: 85
  • Fats: 12g
  • Protein: 21g
  • Sodium: 67mg

7. Instant Pot Butternut Squash Soup

butternut squash soup


Looking for a healthy option for those long and cold winter nights? Here is the perfect recipe for you!

This Instant Pot Butternut Squash soup will bring some warmth to your nights and is also relatively low in sodium.

Now, if you want to reduce the sodium content of the soup, you can always cut back on the salt.

What I love about this recipe is that every spoonful of soup packs a punch of flavor.

You can taste the turmeric, cinnamon, and paprika. The result is a creamy soup that you can place in the freezer so it’s available when needed.

Per Serving:

  • Calories: 107
  • Fats: 3g
  • Protein: 2g
  • Carbs: 22g
  • Sodium: 216mg

8. Air Fryer Egg Rolls

air fryer egg rolls


I love egg rolls! I mean, who doesn’t?

But, most of them are high in sodium and fat, not making them the healthiest option. However, this doesn’t always have to be the case.

This recipe uses a particular brand of egg rolls with only 139 mg of sodium per serving, making them ideal for a low-sodium meal.

Now, just like the patties before, choose another with less than 140 mg of sodium if you cannot find this particular brand.

The benefit of cooking them in the air fryer is that it will significantly reduce the fat content and make them incredibly crispy. You’ll hear that “crunch” at every bite.

Per Serving:

  • Calories: 74
  • Fats: 4g
  • Protein: 1g
  • Carbs: 9g
  • Sodium: 139mg

9. Instant Pot Cornish Hens

Instant pot cornish hen


You might be going through the frozen aisle only to discover they sell Cornish hens. These miniature chickens are an incredible treat to have. However, you might be wondering how to cook them.

This recipe requires Cornish hens (fresh or frozen) and only a couple more ingredients you place in the Instant Pot.

The result is a mouth-watering and low-sodium protein option (only 140 mg of sodium) that goes nicely with the zucchini noodles we mentioned.

While the recipe might require basic ingredients, you can elevate the dish by including your favorite herbs and spices. I love adding some bay leaves or rosemary!

Per Serving:

  • Calories: 450
  • Fats: 32g
  • Protein: 39g
  • Carbs: 0g
  • Sodium: 140mg

10. Air Fryer Dumplings

air fryer dumplings


I simply love dumplings. One of my favorite things is biting into a crunchy dumpling only to find a burst of flavor inside.

But, I got to be honest, I don’t like that they are deep fried. And steamed dumplings don’t have the same consistency.

Placing the dumplings in the air fryer combines the best of both worlds. You can get a lower-fat dumpling that will provide that crunch.

Now, you can easily replace the dumplings with any other food you choose, such as a potsticker, gyoza, or wonton.

But check out the nutritional label and get those with less than 140 mg of sodium per serving.

Per Serving:

  • Calories: 48
  • Fats: 1g
  • Protein: 1g
  • Carbs: 8g
  • Sodium: 93mg

11. Air Fryer Cauliflower

air fryer cauliflower


Tired of having the frozen cauliflower the same way? Look no further since I have just the recipe for you!

This way of making frozen cauliflower is low in sodium and will make each bite of cauliflower one of the crunchiest things you’ve ever had.

But be warned, after trying them, there is no turning back. I guarantee you’ll never go back to having cauliflower the same way.

Try adding different blends of herbs and spices to provide a variety of flavors, or you can add some Frank’s Hot sauce to have some buffalo-style crunchy cauliflower.

The best thing is that the sauce is low in sodium, too, so win-win.

Per Serving:

  • Calories: 67
  • Fats: 7g
  • Protein: 0.2g
  • Carbs: 1g
  • Sodium: 11mg

12. Air Fryer Cauliflower Gnocchi

cauliflower gnocchi


These cauliflower gnocchi as a great low-carb appetizer for your parties.

But, thanks to their crunchy texture, they also make the perfect snack option if you are trying to cut back on the carbs but still looking for that crunch.

What makes this recipe great is that instead of making them in hot water, by placing them in the air fryer, you can create a golden-brown crunchy option that is going to be low in sodium.

Just make sure you use the brand recommended in the recipe. Otherwise, it might affect the nutritional profile of the dish.

Per Serving:

  • Calories: 158
  • Fats: 1g
  • Protein: 5g
  • Carbs: 19g
  • Sodium: 159 mg

13. Easy Fish Cutlets

fish cutlets


Do you have a last-minute party but don’t know what to offer that is also low in sodium? These easy fish cutlets are the best party-saver option you can keep stored in your freezer.

Preparing them will only take 10 minutes of your time and another 40 minutes for them to cook.

These patties are great to serve at any party, or if you want comfort food after a long day at the office, this can just be the solution.

To reduce the sodium intake even more, remember to add less salt. You can boost other spices such as black pepper, cilantro, or lime to prevent them from tasting bland.

Per Serving:

  • Calories: 115
  • Fats: 29.1g
  • Protein: 6.2g
  • Sodium: 180mg

14. Air Fryer Burgers

air fryer burgers


We previously talked about a way of making burgers using an Instant Pot. Here, I have another way to cook a burger that doesn’t require a BBQ.

As we’ve seen, the air fryer has many uses, including cooking patties. Placing a frozen burger in the air fryer will produce a juicy and delicious meal.

And, if you have one of those air fryers with two baskets, you can place the patties on one side and the buns on the other to have the easiest frozen meal you’ve ever had.

With that said, opt for the patties recommended in the recipe if you are looking for a low-sodium option.

Per Serving:

  • Calories: 231
  • Fats: 18g
  • Protein: 17g
  • Sodium: 84mg

15. Homemade Waffles



I love a good waffle for breakfast! Especially if I add some strawberries and syrups on top. It just makes my day start on the right foot.

Forget about purchasing those store-bought waffles that are high in additives and sodium.

Here, you’ll find a recipe to make the most delicious waffles, which you can place in the freezer for later use.

To make seasonal waffles, you can add some spices. For example, try adding some cinnamon for the perfect Christmas-style waffle or some pumpkin spice when Halloween is around the corner.

Per Serving:

  • Calories: 329
  • Fats: 18g
  • Protein: 7g
  • Carbs: 35g
  • Sodium: 131mg

16. Chicken Nuggets

chicken nuggets


If you or your kids love chicken nuggets, this recipe will be a home run at your house. You’ll never want to have deep-fried chicken nuggets again once you try them in the air fryer.

Placing chicken nuggets in the air fryer creates the most delicious crunchy outer layer with a juicy center. Forget about dry and soggy chicken nuggets!

Once you cook them, dip them in your favorite sauce, and have them with a nice vegetable side to have a balanced dish.

Just like the other option, make sure you use the brand recommended in the recipe since it is low in sodium (only 35 mg per serving).

You’ll also enjoy these tasty, crispy baked chicken cutlets for a healthy option!

Per Serving:

  • Calories: 107
  • Fats: 8g
  • Protein: 9g 
  • Sodium: 35mg

17. Tomato Soup

tomato soup


Who doesn’t love a warm bowl of tomato soup? But the thing is that making tomato soup takes time.

Or, if you purchase it, it is loaded with sodium. For those tomato soup lovers, here is the best recipe that won’t skyrocket your sodium intake.

You’ll only need butter, garlic, basil, red pepper flakes, whole tomatoes, black pepper, and cream.

Keep in mind that there are some ingredients you need to be careful when purchasing, such as the canned tomatoes (opt for those that don’t have any sodium or salt) and the cream.

Per Serving:

  • Calories: 64
  • Fats: 3.7g
  • Protein: 1.3g
  • Carbs: 6.4g
  • Sodium: 199mg

18. Cast Iron Chicken Breast

cast iron chicken breast


I love meal-prepping protein options in advance.

They save me a lot of time in the kitchen, and not only do they help me stay on track, but they are way better than those frozen meals that are not that tasty and are loaded with sodium.

This cast iron chicken breast is the perfect dish you can create and place in the freezer for use when needed.

Remember to balance the dish with some vegetables. For example, this can pair nicely with steamed frozen vegetables or zucchini noodles.

You might also enjoy this tasty mozzarella-stuffed chicken breast recipe!

Per Serving:

  • Calories: 185
  • Fats: 9.8g
  • Protein: 22g
  • Sodium: 148mg

19. Sheetpan Cashew Chicken

sheetpan cashew chicken


This sheet-pan cashew chicken is the perfect recipe for a high-protein and nutritious meal! One of the things I love about it is that you won’t leave a pile of dirty dishes.

Placing everything in a sheet pan, it saves you a lot of time cleaning. And you can batch-cook this recipe to create several portions for later use.

You can add or replace the vegetables to your liking. For example, you can add cauliflower, mushrooms, or zucchini if you are looking for more variety.

Check out these other easy sheet pan chicken recipes next!

Per Serving:

  • Calories: 579
  • Fats: 40g
  • Protein: 33g
  • Carbs: 25g
  • Sodium: 287mg

20. Meatballs with Korean Spicy Glaze

meatballs with spicy glaze


These Asian-style meatballs are going to be something you won’t forget. Every bit is going to pack a punch of flavor that will make you want to go back for more.

The glaze is very simple to make, and you’ll only need to place the meatballs in the air fryer to cook them. So, you’ll have a ready-to-eat meal in a matter of minutes.

You can have it with frozen cauliflower rice (or regular rice) and vegetables for a complete and nutritious meal.

The recipe uses a low-sodium meatball option, making it great if you are trying to reduce your sodium intake.

Per Serving:

  • Calories: 178
  • Fats: 12g
  • Protein: 10g
  • Carbs: 8g
  • Sodium: 100mg

21. Chicken Wings

chicken wings


The last option I have for you are these delicious chicken wings. This is the best option if you have some frozen chicken wings but don’t know how to cook them.

While cooking them might take some time (roughly 50 minutes), it will only take a couple of minutes to prepare the dish.

The best thing is that you can play around with your spices.

You can use a Cajun-style spice blend or a Thai-style spice to have different chicken wing options. And by using natural herbs, you reduce the sodium intake.

Per Serving:

  • Calories: 292
  • Fats: 20g
  • Protein: 23g
  • Carbs: 5g
  • Sodium: 91mg

That’s it! We’ve gone off over the best low-sodium frozen meals. Now you have 21 recipes that won’t raise your sodium levels. Which one are you going to try first? Let me know in the comments!

cashew nut chicken

21 Best Low Sodium Frozen Meals For Healthy Dinners

Yield: 4-6
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Stay balanced with these low sodium frozen meals. Taste and health in every bite!


  • 1. Steamed Frozen Veggies
  • 2. Instant Pot Frozen Vegetables
  • 3. Air Fryer Broccoli
  • 4. Air Fryer Lasagna
  • 5. Zucchini Noodles
  • 6. Instant Pot Frozen Burgers
  • 7. Instant Pot Butternut Squash Soup
  • 8. Air Fryer Egg Rolls
  • 9. Instant Pot Cornish Hens
  • 10. Air Fryer Dumplings
  • 11. Air Fryer Cauliflower
  • 12. Air Fryer Cauliflower Gnocchi
  • 13. Easy Fish Cutlets
  • 14. Air Fryer Burgers
  • 15. Homemade Waffles
  • 16. Chicken Nuggets
  • 17. Tomato Soup
  • 18. Cast Iron Chicken Breast
  • 19. Sheetpan Cashew Chicken
  • 20. Meatballs with Korean Spicy Glaze
  • 21. Chicken Wings


  1. Scroll up to get a bunch of easy, yummy, and delicious low sodium recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  2. Get your shopping list going and make sure you've got all the ingredients.
  3. Get cooking and make your next Low Sodium Frozen Meal!


Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!

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