20+ Flavorful Low-Sodium Recipes (Vegan) (2024)

by Alena

July 22, 2022

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If you need to watch your salt intake, try these flavorful low-sodium recipes! From hearty vegan meals to meal prep-friendly snacks and breakfast ideas, these picks are all you need.

There are a handful of reasons why you should keep your salt intake at bay. Although sodium is an essential mineral and vital to health, today’s diets usually contain way too much of it!

20+ Flavorful Low-Sodium Recipes (Vegan) (2)

free 7-day vegan meal plan

Your next week of eating is planned out with these quick and delicious vegan bowls, meal prepping steps & full grocery list.

If you want to reduce the added salt in your meals or have been prescribed a low-sodium diet, you’ll find our list of hand-selected low-sodium recipes from breakfast to dinner really helpful!

Should you have other dietary restrictions, check out our collections of low-FODMAP, low-fiber, low-protein, low-carb and low-fat recipes.

There are many different vegan diets for all kinds of needs and preferences! Enjoy the following recipes.

Best Low-Sodium Recipes

Quinoa Stuffed Peppers

Filled with protein-packed beans and quinoa, these easy stuffed peppers are perfect for making ahead of time! Bursting with Mexican flavors, they have serious potential to become your go-to weeknight dinner.

Healthy Vegan Oat Bars

Ready in only 30 minutes and made from budget-friendly ingredients, these healthy oat bars are so customizable and versatile! Enjoy them for a quick breakfast or to-go snack alongside a cup of coffee or tea.

White Sauce Pasta

Clean out your fridge with this easy and flavorful white sauce pasta recipe! Use any veggies you like and drown them in the easy and low-sodium bechamel sauce, then serve with cooked pasta.

Quick Lemony Herbed Millet

This flavorful and easy side dish tastes earthy, zesty and a little sweet and pairs well with so many other sides! Herbed millet is a quick gluten-free and low-sodium recipe.

Chocolate Bliss Balls

Looking for healthy homemade treats? These nutrient-packed bliss balls are guaranteed to satisfy any intense chocolate cravings, meal prep-friendly and a hit with the whole family.

Sweet Potato Smoothie Bowl

This thick and creamy tropical sweet potato smoothie bowl is a fun & healthy way to start your day! Made in 10 minutes, this breakfast or treat is kid-friendly, weight loss-friendly and can be customized to your liking.

Loaded Potato Pizza Crust

Swap the grain-based pizza crust for this potato and cauliflower combo! Much lower in sodium than traditional pizza, this unconventional take on the popular dinner can be topped with any veggies, beans and other fixings of your choice.

Peanut Butter Stuffed Dates

These delicious peanut butter stuffed dates are so easy to make and taste almost like snickers! Undetectably good for you, crowd-pleasing and great to make with kids in only 10 minutes with simple ingredients.

Black Bean Chili

Photo Credit:www.straightupfood.com

Hearty, rustic and super flavorful, this black bean chili is a great batch cooking-friendly dinner idea for the whole family! Featuring delicious ingredients such as onion, bell pepper, potatoes and avocado for a topping, it’s super healthy and a must-try.

Salt Free Seasoning Blend

Photo Credit:myveganminimalist.com

You’ll love this winning combination of must-try salt-free seasoning blends ready to become your kitchen cupboard staples! They feature all the delicious flavors of store-bought seasoning mixes for a fraction of the price and without any sodium.

Kale Salad with Cranberries and Almonds

Photo Credit:www.hauteandhealthyliving.com

Craving a refreshing and colorful salad? This easy and delicious chopped kale salad with cranberries and almonds can be made in less than 20 minutes and works for meal prep, too.

Blueberry Oat Muffins

These easy blueberry muffins are just like enjoying your morning oatmeal in a tin! The nutritious batter is dotted with juicy fruits and sweetened only with dates.

Pineapple Mango Smoothie

Photo Credit:thelittlestcrumb.com

Made with frozen mangoes, frozen pineapples, and a blend of mango and pineapple juices, this 5-minute treat is kid- and summer-approved! This smoothie is super refreshing and addictive.

No Salt Vegan Vegetable Soup

Photo Credit:www.veganvigilanteblog.com

This low-calorie vegetable soup requires no added salt or oil and is bursting with nutrients from veggies and beans! Perfect when you’re looking for something easy, light and healthy.

Whole Wheat Cinnamon Rolls

Super nutty and fluffy, these cinnamon rolls make your kitchen smell fantastic! They are rich in warming spices, low in added sugar and easy to make with just 20 minutes of hands-on time.

Grain-Free Granola

Photo Credit:goodfoodbaddie.com

No need to avoid grains if you’re on a low-sodium diet — however, this homemade granola is so delicious and healthy, we had to share it! Crunchy clusters of almonds, toasty coconut, chia seeds and pumpkin seeds are sweetened with dates and baked to perfection.

Easy Vegan Chicken Bouillon Powder

Photo Credit:healthyslowcooking.com

Make your own bouillon powder without any added salt by following this 5-minute recipe! Only 8 pantry spices are needed for your next go-to soup base.

Pho Noodle Soup

Photo Credit:hellonutritarian.com

Try this comforting noodle soup that’s chock-full of flavor and vibrant green veggies with a side of high-protein flavored tofu. It’s everything you want a good weeknight dinner to be!

Quick Tabbouleh

Photo Credit:hungryhealthyhappy.com

This delicious blend of bulgar wheat, parsley, lemon, tomatoes and an olive oil heavy dressing is a fresh and flavorful side salad! Make it for your next BBQ or bring it to a potluck.

Simple Roasted Vegetables

Photo Credit:www.feastingathome.com

Easy, fast and endlessly customizable, this recipe for simple roasted veggies results in the perfect low-sodium side each time! Pair with any meal and add your favorite herbs.

Butternut Squash Jalapeño Soup

Photo Credit:sweetsimplevegan.com

With a subtle kick of spice, creamy, tangy, smooth and bursting with flavor, this Mexican-inspired soup is perfect for batch cooking and serving during the colder months. Serve with fresh cilantro, jalapeño, and most especially, avocado!

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22+ High-Calorie Meals
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20+ Flavorful Low-Sodium Recipes (Vegan)

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

If you need to watch your salt intake, try these flavorful low-sodium recipes! From hearty vegan meals to meal prep-friendly snacks and breakfast ideas, these picks are all you need. The following chickpea noodle soup is a great meatless dinner idea for the whole family!

Ingredients

Chickpea Noodle Soup

6 cups water (1.5 liters)
2 cups low-sodium veggie broth (480 ml)
12 small potatoes, quartered
4 carrots, chopped
1 cup chopped celery (100 g)
1 15-oz can salt-free chickpeas, drained and rinsed (240 g)
1 onion, chopped
6 cloves garlic, minced
2 bay leaves
8 oz dry noodles (225 g)
2 cups almond milk (480 ml)
2 teaspoons paprika
1 teaspoon oregano
1 teaspoon thyme
1 teaspoon black pepper
½ cup nutritional yeast (30 g)

Instructions

Place a large soup pot over high heat, add the water and broth and bring to a boil. Reduce heat and add the potatoes, carrots, onion, garlic, celery and bay leaves.
Let everything simmer for about 15 minutes, then add the dry noodles.
Cook for 10 more minutes, then add the rest of the ingredients.
Stir to combine, then let the soup simmer until the pasta is pleasantly tender.
Adjust to taste preference and serve hot!

Notes

Feel free to add other veggies, such as sweet potatoes or bell peppers.
Use short pasta, such as spirals, for this soup.
Add a pinch of ginger, turmeric or curry powder!
Find 20+ more low-sodium recipes in the article above.

Nutrition Information:

Yield: 4Serving Size: ¼ recipe
Amount Per Serving:Calories: 386Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 162mgCarbohydrates: 76gFiber: 12gSugar: 12gProtein: 14g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

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Diet

20+ Flavorful Low-Sodium Recipes (Vegan) (25)

Alena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.

20+ Flavorful Low-Sodium Recipes (Vegan) (2024)

FAQs

How to make tasty meals without salt? ›

Try Salt-free Cooking

Add a splash of lemon and other citrus fruits, or wine, to soups and other dishes. Use them as a marinade for chicken and other meats. Avoid onion or garlic salt.

How do vegans get enough sodium? ›

Most can cover their sodium needs quite easily with foods such as nuts, seeds, seaweed, olives, and sea vegetables. They don't need to rely on processed versions of vegan foods or rely on added salt, as these can be high in sodium.

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What vegetarian foods that are low in sodium? ›

Any fresh vegetables, such as broccoli, sweet potatoes, beets, okra, spinach, peppers, carrots, and edamame. Frozen vegetables without added butter or sauce. Canned vegetables that are low in sodium or have no salt added — you can rinse them off to remove some of the sodium. Low-sodium vegetable juice.

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How can you make a low sodium diet more appealing? ›

Salt-free seasoning blends made of herbs and spices can also help, she added. Fat naturally carries flavor, and Knowles suggested adding a small amount of a healthy fat source to your food just before serving, such as a spoonful of nut butter in your oatmeal or a drizzle of olive oil over your chicken.

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What tastes like salt but no sodium? ›

Potassium Chloride

Salt substitutes made from potassium chloride alone look like regular salt and have a salty flavor, but have zero sodium. “But potassium doesn't activate the same taste cells as sodium,” Breslin says. That's why people complain that these substitutes often leave a bitter or metallic aftertaste.

What nutrients are hardest for vegans to get? ›

Intake and status of vitamin B12, vitamin D, iron, zinc, iodine, calcium and bone turnover markers were generally lower in plant-based dietary patterns compared to meat-eaters. Vegans had the lowest vitamin B12, calcium and iodine intake, and also lower iodine status and lower bone mineral density.

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Do vegans get too much sodium? ›

This is a misconception. Sometimes when transitioning to a vegan diet you can unintentionally consume more sodium, often in the form of packaged foods or meals at a restaurant. We still want to be aware of how much sodium is in our food because it can negatively impact our health.

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What foods deplete sodium? ›

Enjoy high-potassium foods regularly.

These include sweet potatoes, potatoes, greens, tomatoes and lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. Potassium helps counter the effects of sodium and may help lower your blood pressure.

Tell Me More ›

Can I eat pizza on a low sodium diet? ›

The following foods are high in sodium and should be avoided on a low-sodium diet: Fast food: Burgers, fries, chicken fingers, pizza, etc. Salty snack foods: Salted pretzels, chips, salted nuts, salted crackers, etc. Frozen dinners: Frozen meat dishes, frozen pizza, etc.

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Can you eat peanut butter on low sodium diet? ›

Natural peanut butter is salt free and therefore has no sodium. Regular peanut butters contain 50 to 75 milligrams of sodium per tablespoon, depending on the brand. If you're generous with your peanut butter serving, that sodium could add up. The bottom line: Peanut butter is a healthy food.

Are potatoes high in sodium? ›

They're a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They're high in vitamin C and potassium and are a good source of vitamin B6. A medium potato, about 5.5 ounces, contains only 145 calories.

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Does coffee flush out sodium? ›

Thus, caffeine appears to increase urinary sodium excretion by inhibiting renal ENaC activity secondary to the AMPK pathway.

Get More Info Here ›

Does lemon flush out sodium? ›

Researchers have found that using lemon juice and/or zest can help people reduce their sodium intake by as much as 75 percent, since lemon is a natural enhancer that intensifies flavors. Salt is one of the oldest cooking ingredients known to man.

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What happens if you stop eating salt for a week? ›

Salt loss (hyponatremia)

Hyponatremia is a condition that occurs when the sodium in your blood falls below the normal range of 135–145 mEq/L. In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting and dizziness. Eventually, lack of salt can lead to shock, coma and death.

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Can you make good food without salt? ›

Acids act a little like salt in that they help bring out the natural brightness of foods and work to meld flavors together. Try making a quick salad dressing with lemon juice and zest or red wine vinegar with a smidge of oil—or toss veggies and grains with citrus or vinegar to brighten them up.

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What is the best thing to eat without salt? ›

Fruits and vegetables are a great source of flavor and nutrition. Plant-based foods -- carrots, spinach, apples, and peaches -- are naturally low in sodium. Sun-dried tomatoes, dried mushrooms, cranberries, cherries, and other dried fruits are bursting with flavor.

Keep Reading ›

Can food have flavor without salt? ›

There are many ways to lower your sodium intake without sacrificing flavor. You might try herbs, spices, and seasoning blends when cooking. Here is a list of some options for adding taste and zest to your food without using extra salt.

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