Low-Sodium Lunch Recipes

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

Staff Picks

Spinach & Mushroom Quiche

Rating: 4.5 stars
7
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.

No-Cook Black Bean Salad

Rating: 4.5 stars
3
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.

Veggie & Hummus Sandwich

Rating: 4.92 stars
11
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.

Vegan Superfood Buddha Bowls

Rating: 4.8 stars
3
This nutrient-packed vegan Buddha 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.

Chipotle Chicken Quinoa Burrito Bowl

Rating: 4.9 stars
25
This chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.

Greek Meatball Mezze Bowls

Rating: 5 stars
3
With a variety of flavors and textures (and a whopping 30 grams of protein!), these Mediterranean-inspired meal-prep bowls will keep you fueled all afternoon. The turkey meatballs are adapted from Greek Turkey Burgers with Spinach, Feta & Tzatziki by Hilary Meyer. Look for premade tzatziki near the specialty cheeses and dips at your grocery store or make your own (see Associated Recipes).

Avocado-Egg Toast

Rating: 5 stars
5
Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast.

Stuffed Sweet Potato with Hummus Dressing

Rating: 4.43 stars
14
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

Whole-Wheat Veggie Wrap

Rating: 4.75 stars
3
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.

Chipotle-Lime Cauliflower Taco Bowls

Rating: 5 stars
2
A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see Associated Recipes). To cut down on prep time, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa.

Spinach & Egg Scramble with Raspberries

Rating: 4.5 stars
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.

Japanese Cucumber Salad

Rating: 4.4 stars
5
This Japanese-inspired cool, crisp salad is as elegant and well balanced as it is simple.
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Inspiration and Ideas

Macaroni Salad with Creamy Avocado Dressing

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.

Greek Salad with Edamame

Rating: Unrated
2
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.

Crunchy Chicken & Mango Salad

Rating: 4.5 stars
4

This Asian-inspired dinner salad has terrific crunch, thanks to sugar snap peas and napa cabbage. Give the dressing a kick of heat by adding a bit of sambal oelek, an Indonesian hot sauce that you can find in most large supermarkets and Asian grocery stores.