No-Salt-Added Marinara Sauce
Jarred pasta sauce is one of the biggest sodium sources in a typical pantry. This version leans on garlic, olive oil and long simmering instead.
- Prep
- 10 minutes
- Cook
- 35 minutes
- Sodium
- 20 mg per 1/2 cup
Big Flavor. Less Sodium.
Less Salt. More Flavor.
Discover delicious low-sodium recipes, smart swaps, practical guides, and simple ways to enjoy flavorful food with less sodium.
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Popular categories
Start with the meal you're cooking next.
Low-Sodium Breakfasts
Mornings that start with flavor, not a salt shaker.
Easy Lunches
Portable grain bowls, soups and wraps.
Healthy Dinners
Weeknight mains built on herbs, citrus and heat.
Low-Sodium Snacks
Crunchy, satisfying, and not from a salty bag.
Soups & Stews
Deep, savory pots without the bouillon cube.
30-Minute Meals
Dinner on the table before the oven finishes preheating.
No-Added-Salt Recipes
Zero salt added in the kitchen. All flavor built in.
Low-Sodium Side Dishes
Roasted vegetables, grains and slaws that steal the plate.
Low-Sodium 101
Start your low-sodium journey
Cutting back on sodium does not mean eating bland food. It means building flavor from herbs, acid, aromatics and heat instead of the salt shaker — and learning where the sodium in a typical American diet actually hides.
Featured
Recipes worth cooking tonight
Flavor built from browning, aromatics, acid and spice.
Lemon and Herb Roast Chicken Thighs
High heat, dry skin and a bold herb rub do the work here. Lemon at the end wakes everything up the way salt normally would.
- Prep
- 10 minutes
- Cook
- 30 minutes
- Sodium
- 105 mg per serving
Garlic and Herb Roasted Vegetables
Roasting concentrates natural sugars, which is why vegetables taste seasoned even without salt. A finishing acid seals the deal.
- Prep
- 15 minutes
- Cook
- 30 minutes
- Sodium
- 45 mg per serving
No-Salt Vegetable Stock
Store-bought broth is often the single largest sodium source in a homemade soup. Making your own solves the problem for pennies.
- Prep
- 15 minutes
- Cook
- 1 hour
- Sodium
- 15 mg per cup
Citrus and Herb Baked White Fish
Delicate fish needs acid and aromatics more than salt. This bakes in under 20 minutes on one sheet pan.
- Prep
- 8 minutes
- Cook
- 12 minutes
- Sodium
- 90 mg per serving
Smoky Low-Sodium Black Bean Soup
Smoke, spice and lime create the illusion of a heavily salted soup. This one freezes beautifully.
- Prep
- 10 minutes
- Cook
- 30 minutes
- Sodium
- 65 mg per serving with no-salt-added beans
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Restaurant-inspired recipes. Elevated flavor. Less sodium.
Fine Dining Without the Salt
Twelve chef-inspired dishes that prove extraordinary flavor doesn’t have to come from the salt shaker.
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Technique
Flavor without salt
Ten reliable tools that do the work salt normally gets credit for.
Fresh herbs
Basil, dill, cilantro and parsley added at the end.
Garlic
Sliced, roasted or grated — a different flavor every way.
Onions
Slowly caramelized for deep, savory sweetness.
Citrus
Zest and juice wake up anything that tastes flat.
Vinegars
Sherry, cider and balsamic add brightness and depth.
Salt-free spices
Smoked paprika, cumin, coriander and pepper.
Ginger
Fresh and grated for heat with a floral edge.
Chiles
Fresh, dried or flaked for warmth and complexity.
Roasted vegetables
High heat concentrates natural sugars.
Homemade sauces
Yogurt sauces, salsas and pestos you control.
From the blog
Latest guides
Getting Started
Low-Sodium Eating for Beginners: A Practical Guide
A no-overwhelm starting point for cutting sodium: the basics, where it really comes from, and a 4-week ramp-up plan.
Getting Started
How to Read Sodium on Nutrition Labels
A practical walkthrough of sodium claims, %DV, and ingredient red flags so you can compare products in seconds at the store.
Getting Started
Hidden Sources of Sodium You May Not Expect
Bread, cereal, deli meat, and even medications can carry surprising amounts of sodium. Here is where it hides and what to do about it.