Low-Sodium Salad Recipes

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

Staff Picks

Classic Sesame Noodles with Chicken

Rating: 3.5 stars 7
Sesame noodles become a satisfying meal with lean chicken and tons of veggies in this quick, healthy noodle recipe. Be sure to rinse the spaghetti until it's cold, then give it a good shake in the colander until it's well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie "noodles" for the cooked pasta.
By EatingWell Test Kitchen

Green Goddess Salad with Chickpeas

Rating: 5 stars 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

Sunomono (Japanese Cucumber Salad)

Rating: 4.5 stars 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

Guacamole Chopped Salad

Rating: 4.5 stars 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

No-Cook Black Bean Salad

Rating: 5 stars 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.
Hilary Meyer
By Hilary Meyer

Sweet Potato, Kale & Chicken Salad with Peanut Dressing

Rating: 5 stars 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

Mason Jar Power Salad with Chickpeas & Tuna

Rating: 5 stars 6
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.
Katie Webster
By Katie Webster

Chopped Salad with Sriracha Tofu & Peanut Dressing

Rating: 4 stars 5
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

Shrimp Cobb Salad with Dijon Dressing

Rating: 5 stars 6
We've replaced chicken with shrimp in this delicious and easy spin on the classic Cobb salad. This satisfying salad takes just 20 minutes to make, so it's perfect for weeknight dinners, but it's elegant enough to serve to guests.
By Carolyn Casner

Chicken with Spinach & Tomato Orzo Salad

Rating: 4.5 stars 10
Baked chicken breasts cook in the oven while you mix together a Mediterranean-inspired salad--packed with veggies, whole-wheat orzo and an easy homemade vinaigrette--for a weekend-worthy dinner on the table in under an hour. The leftovers from this healthy 400-calorie meal make a delicious packable lunch for the next day.
By Carolyn Casner

Cucumber, Tomato & Arugula Salad with Hummus

Rating: 5 stars 2
Tomatoes, cucumber, red onion and feta top arugula in this quick Greek-inspired salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Greek Salad with Edamame

Rating: 4.5 stars 8
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.
By Carolyn Malcoun
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Inspiration and Ideas

Creamy Cucumber Salad
Rating: Unrated 1
This creamy cucumber salad is an easy side dish for any summer BBQ. Bright dill and white-wine vinegar add fresh tartness to cucumbers and red onions. Enjoy this salad the day you prepare it so the ingredients don't turn watery.
Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Rating: Unrated 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.
Pasta Salad with Black Beans & Avocado Dressing
Rating: 4.5 stars 9

Everyone will love this pasta salad recipe that's packed with tomatoes, corn and black beans. We lighten up the creamy dressing with avocado for a healthier version of a picnic favorite.