Low-Sodium Lunch Recipes

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

Staff Picks

Vegetable Weight-Loss Soup

Rating: 4.46 stars 30
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.

Spinach & Mushroom Quiche

Rating: 4.55 stars 18
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.

Veggie & Hummus Sandwich

Rating: 4.92 stars 13
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 Grain Bowls

Rating: 4.8 stars 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.

Greek Meatball Mezze Bowls

Rating: 5 stars 6
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).

Cauliflower Soup

Rating: 5 stars 3
A healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more.

Slow-Cooker Braised Beef with Carrots & Turnips

Rating: 4.86 stars 9
The spice blend in this healthy beef stew recipe--cinnamon, allspice and cloves--may conjure images of apple pie, but the combo is a great fit in savory applications too. Serve over creamy polenta or buttered whole-wheat egg noodles.

Avocado-Egg Toast

Rating: 5 stars 6
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 17
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

Roasted Vegetable & Black Bean Tacos

Rating: 4.67 stars 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.

Chipotle Chicken Quinoa Burrito Bowl

Rating: 4.9 stars 33
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.

Peanut Butter-Banana Cinnamon Toast

Rating: 4.67 stars 3
This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.
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Inspiration and Ideas

Chipotle-Lime Cauliflower Taco Bowls
Rating: Unrated 4
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.
Mason Jar Power Salad with Chickpeas & Tuna
Rating: Unrated 4
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.
Strawberry-Blueberry-Banana Smoothie

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.