Low-Sodium Low-Fat Recipes

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

Staff Picks

Cinnamon-Roll Overnight Oats

Rating: 4 stars 17
It takes just minutes to assemble this healthy no-cook breakfast, and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats—inspired by classic cinnamon bun flavors—with fresh or frozen fruit and your favorite nuts and seeds.
By Carolyn Casner

Roasted Honeynut Squash

Rating: 5 stars 6
Honeynut squash looks just like mini butternut squash, but on the inside you'll find an even sweeter, deeper orange flesh. This winter squash has only been available at farmers' markets and in select grocery stores for a few years. If you see it, grab a few to try! This simple roasting method enhances the natural flavor of the squash with butter and spices.
By Carolyn Casner

Fruit & Yogurt Smoothie

Rating: 4.5 stars 8
This easy fruit smoothie recipe calls for just three ingredients--yogurt, fruit juice and frozen fruit. Mix up your combinations from day to day for a healthy breakfast or snack.
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By EatingWell Test Kitchen

Quick-Cooking Oats

Rating: 3 stars 1
Sometimes basic is better. At breakfast, that can certainly be the case. These easy oatmeal recipes teach you the basic methods so you get creamy, tender oats every time. The flavorings and toppings are up to you.
By Erin Alderson

Carrot Cake Energy Bites

Rating: 4 stars 3
These no-cook energy bites keep well in the fridge or freezer and are easy to grab on the go for a healthy snack.
By Beth Lipton

Peanut Butter-Oat Energy Balls

Rating: 4.5 stars 10
Sweet, sticky dates act as the glue for these no-bake energy balls. Perfect for hikes or during sports, this healthy snack travels well. For the best flavor and texture, use Medjool dates--the largest and most luscious date variety. Look for them in the produce department or near other dried fruits.
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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

One-Bowl Chocolate Cake

Rating: 4.5 stars 34
This easy-to-make chocolate cake is dark, moist, and rich, and it's made with healthful canola oil and whole-wheat flour. Plus, it only dirties one bowl! It's not quite as easy as boxed cake mix, but our simple 3-step recipe gives you an entirely homemade cake in about an hour.
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By EatingWell Test Kitchen

Old-Fashioned Oatmeal

Rating: 4.5 stars 3
Unlike quick-cooking oats, old-fashioned oatmeal has time to turn extra-creamy and luscious with just a few minutes more of cooking time. With a bit of milk and the toppings of your choice, this oatmeal recipe can be your go-to morning staple for a filling, healthy breakfast.
By Erin Alderson

Pumpkin-Oat Mini Muffins

Rating: 4.5 stars 18
These gluten-free pumpkin muffins are packed with oats and chocolate chips. Plus, these mini pumpkin muffins are made entirely in the blender, making cleanup a breeze. If you'd rather make 12 regular-size muffins, bake for 18 to 20 minutes and let cool for 10 minutes before turning them out of the pan.
By Carolyn Malcoun

Maple-Roasted Sweet Potatoes

Rating: 5 stars 15
In this healthy side dish, sweet potatoes are tossed with maple syrup, butter and lemon juice and roasted until golden brown. The delicious glaze that forms transforms this simple dish into something sublime.
By Kathy Farrell-Kingsley

Zucchini & Mushroom Sauté

Rating: 4.5 stars 5
Serve this simple side dish with grilled turkey burgers. Other fresh herbs, like thyme or oregano, work well too.
Eating Well Bio Page
By EatingWell Test Kitchen
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Inspiration and Ideas

Cinnamon-Raisin Oatmeal Cookies
Rating: Unrated 10
This recipe takes oatmeal cookies up a notch with its cinnamony, buttery, delicious take on a much-loved classic dessert.
Roasted Sweet Potatoes
This incredibly simple and quick recipe for roasted sweet potatoes relies on the most basic of seasonings--olive oil, salt and pepper. Serve it with your favorite main dish for a quick weeknight meal.
White Wine Lemon-Caper Sauce
Rating: 5 stars 3

Got leftover white wine to use up? Make this mouthwatering lemony caper sauce that's great for drizzling on roasted chicken, fish, halloumi or tofu.