Low-Sodium Lunch Recipes

Find healthy, delicious low-sodium lunch recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Veggie & Hummus Sandwich

16
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.
By Katie Webster

Spinach & Mushroom Quiche

33
This healthy vegetarian quiche recipe is as simple as it gets. It's a quiche without the fussy crust! It's filled with sweet wild mushrooms and savory Gruyère cheese. Enjoy it for breakfast or brunch, or serve it with a light salad for lunch.
By Julia Levy

Vegan Superfood Grain Bowls

6
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
By Carolyn A Hodges, RD

Green Goddess Salad with Chickpeas

2
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
By EatingWell Test Kitchen

Stuffed Sweet Potato with Hummus Dressing

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Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

No-Cook Black Bean Salad

9
A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.
By Hilary Meyer

Big Beautiful Summer Salad

1
This gorgeous and healthy summer vegetable salad is loaded with pretty produce, including golden beets, avocado, corn, microgreens and radishes. Chickpeas and edamame add substance, and an herb-filled buttermilk-avocado dressing makes this salad really special. Serve it on its own for a light vegetarian meal or add grilled chicken for an easy weeknight dinner.
By Liz Mervosh

Meal-Prep Vegan Lettuce Wraps

1
For these meal-prep-friendly lettuce wraps, we swap the traditional warm filling for a cold plant-based bean salad filling loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the lettuce from getting soggy.
By Carolyn A Hodges, RD

Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

4
This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.
By Carolyn Casner

Spinach & Egg Scramble with Raspberries

1
This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories.
By Robin Bashinsky

Sunomono (Japanese Cucumber Salad)

6
This version of sunomono uses more readily available English or slicing cucumbers, but if you live near an Asian market you could substitute Japanese cucumbers. Some recipes call for salting the cucumbers first, but we found that squeezing them in paper towels removed enough excess moisture without adding additional sodium. This Japanese-inspired salad is cool, crisp and simply delicious.
By Jessie Price

Whole-Wheat Veggie Wrap

4
Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together--and provide heart-healthy fat and fiber.
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Inspiration and Ideas

Avocado-Egg Toast
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Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast.
Vegetable Weight-Loss Soup
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A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it's an easy way to boost your vegetable servings for the day—something all of us could benefit from. Top with a dollop of pesto before devouring this delicious vegetable soup and consider serving with a hunk of toasted whole-wheat bread to help round out the meal.
Smashed Cucumber Salad with Lemon & Cumin
3
Greek Salad with Edamame
6

Edamame adds protein to the classic Greek salad: romaine, tomatoes, cucumber, feta and olives. Serve with toasted pita brushed with olive oil and sprinkled with dried oregano or za'atar.

All Low-Sodium Lunch Recipes

Chopped Veggie Grain Bowls with Turmeric Dressing

1
In about 10 minutes, you can prep a week's worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we're taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.
By Carolyn A Hodges, RD

Chicken Satay Bowls with Spicy Peanut Sauce

3
Chicken satay moves from classic Thai restaurant appetizer to delicious homemade dinner with this easy meal-prep recipe. A crunchy Asian-inspired slaw serves as the satisfying low-carb base, and the bold, creamy peanut sauce brings a hint of heat to every bite.
By Carolyn A Hodges, RD

Roasted Vegetable & Black Bean Tacos

4
These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.
By Sylvia Fountaine

Guacamole Chopped Salad

2
All of the delicious guacamole flavors you love in a healthy veggie-packed salad. Want to pump up the protein? Add leftover roast chicken or sautéed shrimp. Serve with tortilla chips on the side (or crumbled over the top) to take it up a notch.
By Carolyn Casner

Cobb Salad with Herb-Rubbed Chicken

2
Try this satisfying salad recipe for an updated version of the classic Cobb. Kale, feta and strawberries give this chicken salad a colorful upgrade.
By Gaby Dalkin

Quinoa, Avocado & Chickpea Salad over Mixed Greens

4
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
By Joyce Hendley

Chipotle Chicken Quinoa Burrito Bowl

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This chipotle-flavored burrito bowl comes together almost as quickly as at the restaurant, plus, you don't have to wait in line. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.
By Breana Lai Killeen, M.P.H., RD

Zucchini & Mushroom Sauté

5
Serve this simple side dish with grilled turkey burgers. Other fresh herbs, like thyme or oregano, work well too.
By EatingWell Test Kitchen

Strawberry-Pineapple Smoothie

2
Blend almond milk, strawberry and pineapple for a smoothie that's so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture.
By Julia Levy

Strawberry-Blueberry-Banana Smoothie

1
A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended.
By Julia Levy

Bean & Veggie Taco Bowl

2
Simple brown rice and black beans serve as the backdrop for sautéed veggies and taco toppings!
By Katie Webster

Sweet Potato, Kale & Chicken Salad with Peanut Dressing

1
These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).
By Carolyn A Hodges, RD

Macaroni Salad with Creamy Avocado Dressing

1
Give classic pasta salad a fresher, more flavorful spin. This fast pasta dish calls for avocado to replace some of the mayonnaise, which makes it extra creamy. Whole-wheat elbow macaroni and fresh vegetables lighten up this healthy pasta salad that you'll be making all summer long.
By Carolyn Casner

Peanut Butter-Banana Cinnamon Toast

4
This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.
By Victoria Seaver, M.S., R.D.

Chopped Salad with Sriracha Tofu & Peanut Dressing

3
Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
By Carolyn A Hodges, RD

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

4
Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.
By Carolyn Casner

Tomato Salad with Lemon-Basil Vinaigrette

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Seek out several varieties of heirloom tomatoes for this simple salad. Sweeter and juicier than conventional tomatoes, they add the perfect pop of color.
By Diabetic Living Magazine

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

4
We love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. Serve with the simple peanut sauce for an easy dinner recipe that will impress kids and adults alike.
By Lauren Grant

Chickpea & Quinoa Grain Bowl

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It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!
By Katie Webster

Avocado Hummus

9
This vibrant green hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.
By Devon O'Brien

Beef & Bean Sloppy Joes

6
This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.
By Liz Mervosh

Honey-Mustard Vinaigrette

1
Here is a great, all-purpose salad dressing. The pleasing pungency of Dijon mustard makes it a good match for slightly bitter greens, such as escarole, chicory, radicchio or Belgian endive. It also makes an irresistible dipping sauce for crunchy vegetables (especially fennel) and crusty whole-wheat bread.
By EatingWell Test Kitchen

Garlic Hummus

8
This classic hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) makes this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.
By Devon O'Brien

Chopped Cobb Salad with Chicken

This healthy chopped salad is a great way to use up leftover cooked chicken. You can reserve the remaining hard-boiled egg half for a snack.
By Rachel Meltzer Warren, M.S., RDN
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