41 Easy Low Sodium Lunch Ideas You’ll Love

1. Rainbow Roast Vegetable Sandwich

Source: rainbownourishments.com

If you’re all about appearances when it comes to fixing your sandwiches, then you have to try this.

An epic multi-layered sandwich made with peppers, zucchini, butternut, carrots, and avocados.

Plus, some beetroot hummus and kale pesto. That gives the sandwich a pop of color. Plus, it ties everything together.

The veggies are roasted, and the bread is toasted. This rhymes, yes. But it also complements itself in texture.

So irresistible. Your family will be begging you to make them sandwiches from now on.

Per Serving:

• Calories: 859
• Fats: 58g
• Protein: 25g
• Carbs: 73g
• Sodium: 83mg

2. Roasted Vegetable Sandwich with Pea Pesto

Source: veggiedesserts.com

Another sandwich with roasted vegetables that I’m sure you’re going to love.

Eggplants, zucchini, and peppers make the filling here. They are flavored with thyme and rosemary, which really brings the roasted veggies to life.

But things wouldn’t be so exciting if it wasn’t for the pea pesto.

This creamy and nutritious spread can be quickly whizzed up. And yet, it seriously transforms this sandwich.

You’ll want to know these other best sandwich ideas that aren’t boring!

Per Serving:

• Calories: 92
• Fats: 20g
• Protein: 6g
• Carbs: 23g
• Sodium: 95mg

4. Cucumber Sandwiches

Source: bellyfull.net

Whether a brunch or an afternoon tea party, cucumber sandwiches put some Royal-like touches on your table.

This finger food is simple to make. It is convenient to eat. It’s very light on your digestive system. And on top of all that, it is super tasty!

The creamy mixture of mayo, cream cheese, and herbs pairs perfectly with the English cucumbers. And how can you not pour yourself a herbal cuppa?

Per Serving:

• Calories: 71
• Fats: 4g
• Protein: 2g
• Carbs: 7g
• Sodium: 114mg

5. Vegan Tuna

Source: debraklein.com

What to make if you’re vegan and are suddenly craving some tuna? This creamy sandwich, duh!

Made with chickpeas, celery, and shallots, you won’t even miss the lack of fish in this filling.

And it couldn’t be simpler! You just have to mash everything together, add some vegan mayo, and that’s it.

Then, you take two slices of your favorite bread and assemble the sandwich.

You can add some fixings such as lettuce, onion, or tomatoes. But really, even on its own, this fake vegan sandwich will be more than delicious.

Per Serving:

• Calories: 254
• Fats: 12g
• Protein: 8g
• Carbs: 30g
• Sodium: 97mg

6. Tortilla Pinwheels

Source: shwetainthekitchen.com

Tortilla pinwheels are fun to make. Convenient to eat. And they give you enough room to sneak some not-so-favorite veggies into the mix. Which is especially clever for picky kids.

These pinwheels are loaded with spinach, broccoli, peppers, onions, and carrots.

Plus, they have a generous cream cheese spread. Some shredded cheddar. And a decent amount of spices to make the bites even more flavorful.

Per Serving:

• Calories: 58
• Fats: 4g
• Protein: 2g
• Carbs: 4g
• Sodium: 106mg

7. Healthy Veggie Pinwheels

Source: inthekidskitchen.com

Another pinwheel recipe, only slightly healthier this time.

Spinach, carrots, and cucumbers are the veggies of choice. The creaminess comes from cream cheese. And the hemp hearts are there for texture and extra nutrients.

Packed with protein and healthy vitamins and minerals. This is a guilt-free lunch that you can freely enjoy.

Per Serving:

• Calories: 49
• Fats: 2g
• Protein: 2g
• Carbs: 7g
• Sodium: 67mg

15. Caramelized Onion White Bean Dip

Source: itsavegworldafterall.com

A  deep note of caramelized onions. Smooth texture from the white beans. And an incredible flavor of lemons, thyme, and garlic that runs throughout this dip.

If this doesn’t beat your store-bought hummus, nothing ever will.

Perfect to serve with carrots, cucumbers, or peppers. Or even tortilla chips and crackers. Heck, I’d even dip some fruits into this goodness.c

Per Serving:

• Calories: 103
• Fats: 5g
• Protein: 3g
• Sodium: 8mg

19. Zucchini Pasta

Source: chefsavvy.com

Although not technically pasta but zucchini cut into noodles, this recipe is surprisingly filling.

The sauce consists of crushed tomatoes, onion, garlic, and some basil for flavor. And it tastes amazing!

This healthy meal is on your table in just 30 minutes, and it is one of those “weeknight specials” that will be playing on repeat in your kitchen.

Don’t have a spiralizer? Don’t worry! You can simply cut the zucchini thinly with a knife.

Per Serving:

• Calories: 106
• Fats: 4g
• Protein:4g
• Carbs: 16g
• Sodium: 138mg

20. Sweet Potato Soup

Source: thefoodblog.net

Being a super versatile veggie, sweet potatoes take on seasonings well. Here, they’re paired with lime, adobo sauce, and cumin, and they are seriously packed with flavor.

This soup is nourishing and comforting. It also contains black beans, carrots, celery, and corn. And it is best consumed warm.

It can be made in 30 minutes, and it has no more than 80 mg of sodium per serving. Check out these other cheap soup recipes to stay on budget!

Per Serving:

• Calories: 164
• Fats: 6g
• Protein: 2g
• Carbs: 25g
• Sodium: 80mg

21. Zucchini and Mascarpone Fritters

Source: throughthefibrofog.com

If you love cheesy veggie fritters, then this zucchini and mascarpone version will fit into your lunch plans perfectly.

Sharper cheese is high in sodium, so mascarpone is a great choice here. And it does not only work well for your diet, but it also absorbs flavors better.

And since there are a lot of herbs in this recipe, you can only imagine the result.

These fritters use mint and chives, but parsley or cilantro will also work well.

Per Serving:

• Calories: 138
• Fats: 8g
• Protein: 4g
• Carbs: 12g
• Sodium: 14mg

22. Broccoli Almond Soup

Source: homecookingcollective.com

Creamy, nutritious, and satisfying. This nourishing, velvety bowl of broccoli adds a light and refreshing touch to your palate. And I assure you that you will be pouring seconds!

Hearty, smoky, and with just the right touch of spiciness.

Broccoli and almonds with onion, garlic, and yogurt. Plus, mustard seeds for a nice pop of flavor.

Aromatic and smooth, this will be the only broccoli soup you will be making.

Per Serving:

• Calories: 173
• Fats: 14g
• Protein: 4g
• Carbs: 10g
• Sodium: 40mg

23. Chicken Tacos

Source: sprinkledwithbalance.com

Chicken tacos, but from the Air Fryer!

These are crispy and soft and offer the perfect clash of textures. They feel like guilty pleasures, and yet, they are loaded with fresh and nutritious ingredients.

Packed with chicken breasts, avocado, lettuce, tomatoes, and cilantro. Plus, a good amount of cheese. Because how can you have tacos without it, right?

The perfect thing about them? They are made in just under 14 minutes, making them the perfect low sodium lunch option!

Per Serving:

• Calories: 203
• Fats: 10g
• Protein: 14g
• Carbs: 13g
• Sodium: 131mg

24. Turkey Lunch Meat

Source: cookingwithmammac.com

This recipe calls for three ingredients only. Turkey tenderloins, olive oil, and a mix of your seasonings of choice.

The turkey is seasoned with Seasonello. But you can use pepper, garlic powder, and a bit of salt. If your diet can allow it. If not, omit it completely and use low-sodium spices instead.

After 30 minutes of baking, you will have well-seasoned and juicy meat that’s dying to be sliced up and placed in between bread slices.

Per Serving:

• Calories: 115
• Fats: 2g
• Protein: 23g
• Sodium: 124mg

25. Spanish Rice and Beans

Source: wholesomemadeeasy.com

Perfect for weeknight gatherings. This Spanish rice with black beans and tomatoes is a quick and delicious way to feed a crowd.

Plus, it is very aromatic and flavorful. The paprika, garlic powder, oregano, cumin, and cayenne pepper, really pack a tasty punch.

The rice is ready in 30 minutes and only requires one pot. Perfect for busy dinners, right?

Per Serving:

• Calories: 191
• Fats: 2g
• Protein: 7g
• Carbs: 36g
• Sodium: 86mg

26. Spinach Quiche

Source: diabetesstrong.com

Cheese and mushrooms join forces with spinach in this ultimately nutritious and tasty quiche recipe.

With a touch of Dijon, creamy half & half, and garlic, this egg-based dish is rich in texture and flavor.

This recipe is perfect for meal prepping, too. It can stay fresh in the fridge for up to 3 days and can be a great addition to your lunch box.

Packed with protein and healthy fats but low in sodium.

Per Serving:

• Calories: 202
• Fats: 13.9g
• Protein: 13.3g
• Carbs: 5.9g
• Sodium: 120.0g

27. Veggie Skewers

Source: theforkedspoon.com

If I have to describe these vegetable skewers, “summer on a stick” will be my choice of words.

So colorful and nutritious, these make great use of your summer veggies, especially if you have a garden.

Peppers, onions, zucchini, drizzled with a garlicky herbal sauce. Doesn’t that sound like the most flavorful veggie roast ever?

Serve with some pita bread and feta cheese on the side, and everyone will go crazy for these skewers.

 Per Serving:

• Calories: 324
• Fats: 19g
• Protein: 5g
• Sodium: 26mg

28. Roasted Vegetables

Source: clankitchen.com

A nice recipe for roasted veggies is always a great addition to your recipe folder. But this mix of veggies will not be collecting dust in your drawer.

So simple to make, and yet, perfect for serving a crowd. These sheet-pan veggies are great on their own, as a side dish, or as a nutritious addition to other meals.

The recipe uses broccoli, cauliflowers, carrots, peppers, Brussels sprouts, and zucchini. But you can customize this as you see fit.

Per Serving:

• Calories: 134
• Fats: 7.4g
• Protein: 4.9g
• Carbs: 15.8g
• Sodium: 103mg

29. Baked Okra

Source: cooktoria.com

As a giant okra fan, I might be biased when it comes to this recipe. But if you have at least some inclination for this veggie, you absolutely have to try this.

Cut into bite-sized pieces. Seasoned lightly with paprika and cayenne (omit the salt for an even lower-in-sodium treat). And baked until tender and slightly browned.

Healthy and delicious, you will be devouring this veggie bowl on its own.

Per Serving:

• Calories: 106
• Fats: 7g
• Protein: 2g
• Carbs: 9g
• Sodium: 8mg

30. Balsamic Sprouts

Source: chefsavvy.com

I know, I know. Brussels Sprouts are far from the ideal lunch to many. But that’s only because you haven’t tried this fool-proof recipe.

Great alongside some protein, these tiny green cabbages make a great lunch choice.

Tossed with some olive oil and peanuts, then drizzled with balsamic reduction for some glazed and irresistible bites.

I promise you that you will find this recipe satisfying even if you’re not a fan.

Per Serving:

• Calories: 133
• Fats: 5g
• Protein: 5g
• Carbs: 19g
• Sodium: 43mg

31. Protein Overnight Oats

Source: bluesbestlife.com

Overnight oats are usually a choice for breakfast. But these are so loaded with protein that they make a decent lunch, too.

And the best thing? They only require three ingredients. If you don’t count all of the toppings you will be putting. Because this creamy oatmeal can seriously handle all sorts of add-ons.

Made with old-fashioned oats, almond milk, and vanilla protein powder. You can add some chopped fruits, berries, unsalted nuts and seeds, and even your favorite spices.

Per Serving:

• Calories: 309
• Fats: 1.6g
• Protein: 18.6g
• Carbs: 43.8g
• Sodium: 113.3mg

32. Maple Roasted Brussel Sprouts

Source: runningtothekitchen.com

Another Brussels Sprouts recipe, only this time, a bit sweeter.

It features tablespoons of maple syrup and one tablespoon of Balsamic. And that’s the ideal combo of sweetness and acidity. Enough to satisfy both your sweet and tangy cravings.

It works well with almost all proteins. But chicken and fish are my absolute favorite.

If the sodium is too much for your taste, omit the salt whatsoever. The maple and balsamic mixture gives enough seasoning.

Per Serving:

• Calories: 82
• Fats: 1g
• Protein: 0g
• Carbs: 6g
• Sodium: 99mg

33. Jamaican Steamed Cabbage

Source: thatgirlcookshealthy.com

I am always surprised to hear that there are people who haven’t tried steamed cabbage. Because it is so tender and naturally sweet that you literally cannot stop eating it.

If you don’t like cabbage and have always steered clear from recipes that contain this veggie, please make this exception.

At least just once. Because that’s all it takes for you to fall in love with this recipe.

Loaded with peppers, onions, carrots, and flavors like garlic and thyme, it is impossible not to love this.

This Caribbean dish is usually served as a side, but I love having this bowl for lunch.

Per Serving:

• Calories: 157
• Fats: 10g
• Protein: 3g
• Carbs: 17g
• Sodium: 131mg

34. Air Fryer Brussel Sprouts

Source: recipesfromapantry.com

Quick and simple, this has to be one of those fast recipes you will always be coming back to.

Lightly seasoned Brussels Sprouts, brushed with olive oil and made in the Air Fryer.

No prep, no messy kitchen, no fuss at all. Just 12 minutes from start to finish. And a bowl of perfectly crispy veggie bites will be set on the table.

Per Serving:

• Calories: 48
• Protein: 3g
• Carbs: 10g
• Sodium: 28mg

35. Instant Pot Steamed Vegetables

Source: ifoodreal.com

Steaming veggies in the Instant Pot is super convenient. But even if you don’t have the appliance, you can easily make this recipe on the stove.

The recipe combines carrots, cauliflowers, and Brussels Sprouts. Which are coated in butter for the most satisfying taste ever.

If you have other veggies, feel free to use them, too. Green beans, okra, asparagus, and even zucchini will be great here.

Per Serving:

• Calories: 123
• Fats: 6g
• Protein: 4g
• Carbs: 15g
• Sodium: 103mg