Low Sodium Recipes from Dr. Gourmet

It is now pretty well established that eating less salt and salty foods is better for your long term health. It's actually pretty easy to eat less salt and eat healthy.

Even though we have much better research on this now, it turns out that the guideline of 2,000 mg per day was a pretty good target. For those simply trying to eat healthier the American Heart Association recommends 2,300 mg per day (this is about the amount in a teaspoon of salt). Most physicians have their patients with conditions such as Congestive Heart Failure (CHF) and hypertension eat less, however, with a target of 1,500 mg.

The main course dishes listed below, including breakfast dishes, main-course-sized salads, and entree-sized soups, are all under about 500mg of sodium per serving, and the side dishes and extras are all under 150mg of sodium per serving. These easy, healthy low sodium recipes will help you eat well and eat healthy on a low sodium diet.



Apple Cinnamon Bread
Apple Pancake
Asparagus Frittata
Banana Nut Bread
Banana Nut Muffins
Blueberry Muffins
Bran Muffins
Buckwheat Pancakes
Buttermilk Pancakes
Carrot Muffins
Cornbread Muffins
Creole Frittata | Low Sodium Version
Date Nut Bread
Easy Granola
Eggs Benedict
Healthy Toasted Oatmeal
Hollandaise Sauce
Low-Sodium Home Fries
Lemon Poppyseed Muffins
Orange Almond Muffins
Orange Blueberry Scones
Orange Cranberry Muffins
Pecan Peach Muffins
Pecan Sweet Potato Bread
Polenta and Eggs
Pumpkin Bread
Pumpkin Nut Muffins
Scrambled Eggs
Scrambled Eggs with Olives
Spinach Feta Frittata
Strawberry Banana Smoothie
Tropical Melon Smoothie
Yam Home Fries
Zucchini Bread
Zucchini Chevre Frittata


Basque Chicken Stew
Beef Stew
Black Bean Chili
Black Eyed Pea and Pork Stew
Black Bean Soup
Butternut Squash Soup
Cannellini Bean Soup
Cauliflower Cheese Soup
Chicken and Black-Eyed Pea Soup | Coumadin Safe Version
Chicken Tortilla Soup
Chick Pea and Chorizo Stew
Chilled Pea Soup with Herbs
Chilled Roasted Tomato Soup
Chilled Watermelon Soup
Clam Chowder
Classic Potato Soup
Corn Chowder
Crawfish Chowder
Cream of Fava Bean Soup
Cream of Mushroom Soup
Cream of Potato Soup with Roasted Garlic
Creamy Chicken and Potato Soup
Creamy Poblano and Chicken Soup
Creamy Spicy Potato Soup
Fish and Root Vegetable Stew
Iced Cucumber Soup
Lamb Stew with Chickpeas
Lentil Chili
Pasta e Fagioli
Pork Stew with Green Sauce
Potage a la Florentine
Potato and Leek Soup
Pork with White Bean Soup
Pumpkin Clove Soup
Quick Chicken Noodle Soup | Coumadin Safe Version
Quickie Mushroom Beef Stew
Roasted Eggplant Soup
Roasted Red Pepper Soup
Roasted Yam Soup with Bacon Bits
Shrimp Gazpacho
Six Bean Chili (Pantry Meal)
Six Bean Soup (Pantry Meal)
Spanish Beef Stew with Olives
Spicy Fish Soup
Spring Bisque
Tomato and Chick Pea Stew
Turkey White Bean Soup
White Bean Soup with Kale
White Chili | GERD / Acid Reflux Safe Version


Main Course Salads
Asian Tuna Cucumber Salad
Bay Scallop Salad with Barley
Bay Scallop Salad with Grapefruit
Barbecue Shrimp Salad
Cajun Shrimp Salad
Caesar Salad
Chicken and Basil Salad
Chicken and Rice Salad
Chicken Corn Salad | Coumadin Safe Version
Chicken Salad
Chinese Chicken Salad
Chipotle Seviche
Chopped Salad with Wild Rice
Corn and Black Bean Taco Salad
Couscous Salad | Coumadin Safe Version
Curried Chicken Salad
Cucumbers & Dill in Sour Cream
Garbanzo and Feta Salad
Green Beans in Walnut Vinaigrette
Jambalaya Salad
Leek and Salmon Fettuccine Salad
Lentil and Black Bean Salad
Lemon Basil Orzo Salad
Mango Chicken Salad
Minted Cucumbers
Napa Cabbage Salad
Napa Cabbage Salad with Seared Tuna and Peanut Dressing
Quinoa Caprese Salad
Romaine and Heirloom Tomatoes
Roasted Turkey, Wild Rice and Cranberry Salad
Salade Nicoise
Salmon Salad
Scallop and Penne Salad
Seared Salmon and Chick Pea Salad
Shrimp and Roasted Fennel Salad
Shrimp Salad
Shrimp Taco Salad
Six Bean Salad (Pantry Meal)
Southwest Chicken Salad
Spaghetti Squash Salad
Spinach Salad with Ginger Dressing and Sesame Chicken
Spring Barley Salad
Taco Salad
Tarragon Chicken Salad
Tuna and Chickpea Salad | Coumadin Safe Version
Tuna and Tomato Salad
Tuna and White Bean Salad
Turkey Waldorf Salad
Waldorf Salad
Warm Shrimp Remoulade Salad
Udon Noodle Salad with Salmon

Side Salads and Dressings
Avocado Dressing
Avocado-Lime Dressing
Bok Choy Slaw
Carrot Rosemary Viniagrette
Citrus Vinaigrette
Cole Slaw
Cucumbers in Yogurt with Mint
Cranberry Vinaigrette
Dried Cherry Vinaigrette
Honey Mustard Dressing
Jicama Salad
Meyer Lemon and Basil Dressing
Minted Cucumbers
Mushroom Salad
Onion Salad Tarnier
Papaya Poppyseed Dressing
Parmesan Peppercorn Dressing
Potato Vinaigrette
Purple Potato Salad
Quickie Japanese Cucumber Salad
Quinoa Tabbouleh
Roasted Eggplant Salad
Roasted Tomatillo Dressing
Roasted Tomato Dressing
Red Potato Salad
Sweet Potato Salad
Thai Cucumber Salad
Three Bean Salad
Zucchini Salad

Sides and Extras

Arugula Pesto Mashed Potatoes
Baked Sweet Potato
Baked Potato
Barbara's Potato Salad
Black Bean Stuffed Peppers
Black Eyed Peas
Cheesy Quinoa
Cilantro Lime Rice
Cinnamon Rice
Coconut Rice
Corn and Parsnip Puree
Cowboy Pinto Beans
Creamed Corn
Cumin, Black Eyes and Corn Salad
Dirty Rice
French Fries
Goat Cheese Mashed Potatoes with Basil Oil
Jasmine Rice
Mashed Yams with Mint
Mexican Rice
Middle Eastern Spiced Potatoes
Orzo with Tapenade
Plain Mashed Potatoes
Purple Sticky Rice
Quinoa and Black Beans
Quinoa with Peas | Low Sodium Version
Refried Black Beans
Rice and Lentil Pilaf
Roasted Acorn Squash
Roasted Beets
Roasted Cauliflower
Roasted Curried Cauliflower
Roasted Garlic Mashed Potatoes
Roasted Garlic Succotash
Roasted Root Vegetables
Roasted Yams with Rosemary
Rosemary Potatoes
Saffron Rice
Savory Lemon Rice
Savory Quinoa
Smoked Gouda Polenta
Southwest Succotash
Spicy Grits
Sweet Potato Salad
Thick Cut Yam Home Fries
Twice Baked Potatoes
Tomato Cheese Quinoa
Warm Potato Salad
Wild Rice
Wild Rice with Cranberries

Asian Spiced Snap Peas
Baba Ghanoush
Beer Braised Cabbage
Bok Choy Slaw
Candied Carrots
Cheese Stuffed Peppers
Collard Greens
Creamed Peas
Creamed Spinach
Creamy Cauliflower
Curried Peas
Garlic Roasted Brussels Sprouts
Ginger Snow Peas
Green Beans Almondine
Green Beans with Red Onion
Herbed Zucchini
Honey Peas
Kale with Nutmeg and Honey
Leeks with Mustard
Lemon Butter Brussels Sprouts
Maple Sage Carrots
Mary's Simple Beans and Greens
Mashed Parsnips
Minted Carrots
Mustard Vinaigrette Green Beans
Pan Grilled Asparagus
Parmesan Squash
Parsnip French Fries
Roasted Brussels Sprouts
Roasted Cauliflower with Garlic
Roasted Root Vegetables
Roasted Tomatoes
Sauteed Arugula
Sauteed Leeks
Sauteed Leeks with Pinenuts
Sauteed Spinach
Shredded Brussels Sprouts
Southern Green Beans
Spinach and Garlic
Steamed Artichokes
Yellow Squash and Onions
Zucchini Salad
Zucchini with Sun Dried Tomatoes

Dressings / Sauces / Misc.
Artichoke Dip
Barbecue Sauce
Basil Oil
Basil Pesto
Candied Pecans
Caper Yogurt Sauce
Cilantro Pesto
Cocktail Sauce
Cranberry Glaze
Cucumber Mint Yogurt
Dill Pesto
Eggplant Pesto
Garlic Tartar Sauce
Georgian Cilantro Sauce
Jerk Rub
Mango Salsa
Margarita (no salt on the glass rim!)
Melon Salsa
Pineapple Salsa
Red Pepper Pesto
Roasted Garlic
Romesco Sauce
Tomatillo Salsa
Tomato Sauce - From Canned Tomatoes
Zucchini Pizza Crust


Creamy Peach Yogurt Pops
Grilled Pineapple with Creamy Balsamic Sauce
Holiday Panna Cotta with Chocolate Cranberry Sauce
Homemade Fresh Caramel Popcorn
Key Lime Yogurt Pops
Peppermint Crème Brûlée
Strawberries with Balsamic Chocolate Sauce
Strawberries with Balsamic Reduction
Strawberry Chocolate Sauce
Strawberry Sauce

Main Course - Pasta / Pizza / Misc.

Asparagus Linguine
Baked Penne
Creamy Mac and Cheese
Fettucine Alfredo
Fettuccine with Olive Oil and Garlic
Fettucine with Roasted Mushrooms and Cipollini Onions
Fettuccine with Roasted Red Pepper Vinaigrette
French Onion Pizza
Halibut with Dill Pesto Orzo
Pecan Shrimp Linguine (Pantry Meal)
Pizza with Dill Pesto and Potato
Red Pepper Orzo
Zucchini Pizza Crust

Main Course - Chicken / Turkey

Asian Lettuce Wraps
Asian Peanut Chicken with Noodles
Asian Turkey Burgers
Barbecue Chicken
Basque Chicken Stew
Black Bean Chili
Cashew Chicken
Chicken and Smoked Gouda Pizza
Chicken Cacciatore | Coumadin Safe Version
Chicken Corn Salad | Coumadin Safe Version
Chicken Fajitas with Roasted Red Peppers
Chicken Marsala
Chicken Mole
Chicken Parmesan
Chicken Piccata
Chicken Saltimbocca
Chicken Satay
Chicken Tortilla Soup
Chicken Vindaloo
Chicken with 40 Cloves of Garlic
Chicken with Cumin Roasted Acorn Squash
Chicken with Roasted Tomatillo Sauce
Chicken with Tarragon Mustard Cream
Chinese Chicken Salad
Creamy Poblano and Chicken Soup
Curried Chicken
Farfalle with Kale and Roast Chicken
Ginger Chicken Satay with Peanut Sauce
Ginger Chicken with Edamame
Ginger Chicken with Napa Cabbage
Gnocchi with Tomato Mushroom Sauce
Island Chicken
Kung Pao Chicken | GERD / Acid Reflux-Friendly Version
Maple Sage Turkey Breast
Mango Chicken Salad
Massaman Curry
Moroccan Chicken Tagine with Lentils
Moroccan Chicken with Couscous
Mustard Panko Crusted Chicken Breast
Polynesian Chicken
Pulled Barbecue Chicken Sandwich
Pumpkin Seed Crusted Chicken
Quick Chicken Noodle Soup | Coumadin Safe Version
Quickie Arroz Con Pollo
Quickie Chicken Fried Rice
Quickie Lemon Sesame Chicken with Green Beans
Quickie Orange Chicken Thighs
Risotto Con Pollo
Roast Turkey Breast
Roasted Papaya Chicken
Rosemary Turkey Skewers
Seared Chicken Breasts with Cranberry Sauce
Smoked Gouda Risotto with Chicken
Southwest Chicken Salad
Spiced Chicken with Honey Glaze
Stuffed Chicken with Tapenade and Cheese
Stuffed Chicken with Tomato and Cheese
Stuffed Creole Chicken
Stuffed Turkey Breast
Tandoori Style Chicken
Tarragon Mushroom Orzo with Chicken
Tortilla-Crusted Chicken
Turkey Burgers
Turkey Waldorf Salad
Turkey White Bean Soup
Vineyard Chicken
Wet Rub Chicken
White Chili | GERD / Acid Reflux Safe Version

Main Course - Fish

Blackened Red Fish
Baked Cumin Trout with Squash and Pumpkin Seeds
Filet of Grouper with Four Onion Marmalade
Fish Cakes (Pantry Meal)
Garam Masala Scented Risotto with Seared Salmon
Ginger Papaya Whitefish (Pantry Meal)
Ginger Peanut Whitefish
Grilled Halibut with Tangerines and Capers
Grilled Red Snapper with Garlic Tartar Sauce
Grouper with Caramelized Shallot Horseradish Sauce
Grouper with Horseradish Glaze
Grouper with Lemon Dill Butter
Grouper with Silky Grapefruit Sauce
Halibut in Foil with White Beans and Olives
Halibut with Basil Pea Puree
Halibut with Curry Butter and Snap Peas
Halibut with Dill and Potato Topping
Halibut with Dill Pesto Orzo
Halibut with Lime-Cilantro Salsa
Halibut with Meyer Lemon and Basil Butter | Coumadin Safe Version
Halibut with Cilantro Ginger Sauce
Halibut with Peanut Cilantro Butter
Halibut with Rosemary Maple Glaze
Halibut with Seven Spices
Halibut with Thyme Mustard Butter
Indian Spiced Whitefish with Cilantro Yogurt
Lemon Thyme Redfish
Maple Glazed Salmon with Lentils
Mexican Style Risotto with Whitefish
Mustard Glazed Salmon with Lentils
Mustard Seared Whitefish
Orange Dill Salmon
Oven Fried Fish
Poached Salmon with Lemon Dill Mayonnaise
Pumpkin-Crusted Trout
Quickie Flounder Meunière
Roasted Salmon with Corn Relish | Coumadin-Safe Version
Roasted Whitefish with Garlic Mayonnaise
Rockfish with Lemon Caper Butter
Salmon in Parchment with Mangoes
Salmon Squash Risotto
Salmon with Caper Mayonnaise | Coumadin-Safe Version
Salmon with Cornmeal Cakes
Salmon with Cumin Roasted Acorn Squash
Salmon with Lemon Basil Risotto | Coumadin Safe Version
Salmon with Parmesan Crust
Salmon with Red Thai Curry Sauce
Salmon with Salsa and Chipotle Mayonnaise
Salmon with Warm Artichoke Cannellini Salad
Sea Bass with White Beans and Tomato Vinaigrette
Seared Halibut with Basil Oil
Seared Grouper with Gazpacho Sauce
Seared Grouper with Mediterranean Salsa | Coumadin Safe Version
Seared Salmon and Chick Pea Salad
Seared Salmon with Black Bean Salsa and Paprika Mayonnaise
Seared Salmon with Caper Yogurt Sauce
Seared Salmon with Pea Salad
Seared Tuna with Asparagus Salsa
Seared Tuna with Saki-Wasabi Sauce
Seared Tuna Nicoise | Coumadin Safe Version
Seared Tuna with Wasabi-Mango Salsa
Sole in Parchment with Vegetables and Mushroom Sauce
Sweet Red Pepper Barbecue Tuna
Trout with Tarragon Mustard Sauce
Tuna and Chickpea Salad | Coumadin Safe Version
Tuna and White Bean Salad
Tuna Melt - GERD / Acid Reflux Friendly Version
Tuna with Ancho Fig Sauce
Tuna with Romesco Sauce
Udon Noodle Salad with Salmon
Whitefish in Foil with Mustard Sauce
Whitefish in Foil with Vegetables and Tomato Sauce
Whitefish with Cumin Butter
Zucchini Wrapped Halibut with Mediterranean Sauce

Main Course - Beef / Lamb / Venison

Asian Beef with Broccoli
Asian Meatballs with Noodles and Ginger Mustard Sauce
Beef Paprikash
Beef Stroganoff
Beef Tips in Brown Gravy | GERD / Acid Reflux Friendly Version
Cajun Cheeseburgers
Calf's Liver with Onion and Apple
Cottage Pie
Cowboy Steak
Cumin Dusted Flank Steak with Black Beans
Fegato alla Toscana (Sage Seared Calves Liver) | Coumadin-Safe Version
Flank Steak with Blackberry Glaze
Flank Steak with Espresso Rub
Flank Steak with Garlic Balsamic Reduction
Flank Steak with Paprika Sauce and Shallots
Flank Steak with White Beans
Garlic Lime Flank Steak
Ginger Cilantro Flank Steak
Greek Lamb Braised with Eggplant
Green Curry Beef
Grilled Sage Lamb Kabobs
Grilled Steak with Horseradish Tomatoes
Kung Pao Beef | GERD / Acid Reflux-Friendly Version
Lamb Burgers
Lamb Sauce with Olives and Fettuccine
Lamb Stew with Chickpeas
London Broil with Mushrooms Sauteed in Cognac
London Broil with Mushrooms Sauteed in Bourbon
Maple Herb Crusted Rib Eye Steak
Olive and Caper Meatballs with Snap Peas
One Pot Lamb Curry
Oven Seared Hanger Steak
Pan Grilled Tenderloin with Beurre Bercy
Pasta with Sauce Bolognese
Pot Roast
Quickie Mushroom Beef Stew
Roast Leg of Lamb
Roast Tenderloin with Merlot Blackberry Sauce
Skirt Steak with Sauteed Mushrooms
Sloppy Joes
Southwest Venison Cheeseburgers
Spanish Beef Stew with Olives
Steak Au Poivre
Steak Fajitas
Stuffed Peppers | Coumadin Safe Version
Tenderloin with Blue Cheese Butter | Coumadin-Safe Version
Tuscan Meatloaf

Main Course - Pork

Autumn Pork Chops with Roasted Shallots and Carrots
Black Eyed Pea and Pork Stew
Chick Pea and Chorizo Stew
Chili Rubbed Pork Tenderloin
Cumin Dusted Pork Chops
Curried Pork Tenderloin
Hoisin Glazed Pork Tenderloin
Jambalaya Salad
Lemon Pork with Lentils
Mojo Pork Tenderloin | Coumadin Safe Version
Pan-Seared Pork Chops with Savory Peach Marmalade
Penne with Eggplant Pesto and Prosciutto
Penne with Spinach and Goat Cheese
Pistachio Crusted Pork with Meyer Lemon Sauce
Pork Chops with Black Bean and Pickapeppa Sauce
Pork Chops with Bourbon Pecan Sauce
Pork Chops with Caramelized Apples
Pork Chops with Caramelized Shallots
Pork Chops with Garlic Sauce
Pork Chops with Herbed Butter | Coumadin Safe Version
Pork Chops with Lime Curry Sauce
Pork Chops with Mango Chutney and Curried Corn
Pork Chops with Mustard Leeks
Pork Chops with Warm Tomatillo Salsa
Pork Stew with Green Sauce
Pork Tenderloin Coward
Pork Tenderloin with Balsamic Port Sauce
Pork Tenderloin with Barley Casserole
Pork with Creamy Poblano Sauce
Pork with Georgian Cilantro Sauce
Pork with Sage-Tarragon Butter
Quick Barbecue Pork (Pantry Meal)
Quickie Thyme and Mustard Crusted Pork Chops
Risotto with Bacon and Peas
Roasted Pork Tenderloin with Paprika Mayonnaise
Roasted Yam Soup with Bacon Bits
Sage Mustard Pork Tenderloin
Sausage and White Bean Tortilla Casserole
Shiitaki and Cranberry Stuffed Pork Loin
Spiced Pork Tenderloin
Sweet Potato Stew with Maple Roasted Pork
Tomato and Chick Pea Stew
Wild Mushroom and Sausage Linguine

Main Course - Vegetarian

Asparagus Linguine
Baked Penne
Butternut Squash Risotto | Coumadin Safe Version
Corn and Black Bean Taco Salad
Corn Quesadillas | Coumadin Safe Version
Cream of Potato Soup with Roasted Garlic
Creamy Mac and Cheese
Curried Cauliflower | Lactose Free Version (Pantry Meal)
Curried Eggplant
Curried Lentils
Eggplant Curry with Rice Noodles
Eggplant Risotto
Fettucine Alfredo | Acid Reflux / GERD / Coumadin-Safe Version
Fettuccine with Olive Oil and Garlic
Fettucine with Roasted Eggplant and Broccoli
Fettucine with Roasted Mushrooms and Cipollini Onions
Fettuccine with Roasted Red Pepper Vinaigrette
Fusilli with Morels and Roasted Garlic
Leek Risotto with Toasted Pumpkin Seeds
Lentils and Eggs
Mushroom Risotto
Mushroom Souffle
Parmesan Gnocchi
Pasta and Tomato Sauce (Pantry Meal)
Penne with Eggplant Pesto and Mushrooms
Penne with Leeks and Asparagus
Penne with Roasted Acorn Squash
Pizza with Dill Pesto and Potato
Pizza with Roasted Eggplant and Feta
Portobello Burger
Quick and Easy Tomato Sauce and Pasta
Quick Tacos (Pantry Meal)
Quinoa Caprese Salad
Red Pepper Orzo
Roasted Southwestern Acorn Squash
Seared Tofu with Honey Spice Glaze
Soft Corn Tacos
Spinach Fettuccine Alfredo (Pantry Meal)
Stuffed Roasted Eggplant
Tamale Pie with Black Beans (Pantry Meal)
Tortellini Primavera
Wild Mushroom Gnocchi
Yam Gnocchi
Zucchini Chèvre Risotto

Main Course - Shellfish

Barbecue Shrimp
Bay Scallop Salad with Barley
Bay Scallops with Mushroom Bisque and Tomatoes
Bay Scallops with White Wine and Herbed Butter
Cajun Shrimp Salad
Chili Spiced Shrimp and Black Beans
Citrus Garlic Shrimp
Gluten-Free Crab Cakes
Crawfish Chowder
Crawfish Pie
Curried Sea Scallops
Fettucini with Dill Pesto and Shrimp
Ginger Shrimp
Indian Shrimp Curry
Jambalaya Salad
Jerk Shrimp | Coumadin Safe Version
Kung Pao Shrimp | GERD / Acid Reflux-Friendly Version
Lemon Mint Shrimp
Linquine with Shrimp in Tomato Vodka Cream Sauce
Mushroom Scallops
Mussels with Quinoa and Olives
Mussels with Saffron Broth
Mussels with White Wine Herbed Butter
Mussels with Red Pepper Mayonnaise
Paprika Shrimp
Pecan Shrimp Linguine (Pantry Meal)
Scallops with Bacon and Asparagus
Scallops with White Beans
Scallops with Yellow Pepper Sauce
Seared Sea Scallops with Potato Viniagrette
Sesame Scallops with Caramelized Shallots
Shrimp Cocktail
Shrimp Enchiladas
Shrimp Etouffee
Shrimp Fried Rice
Shrimp Scampi
Shrimp Taco Salad
Shrimp with Cilantro Pesto
Shrimp with Chili Lime Butter
Shrimp with Chipotle Sauce
Shrimp with Olives
Shrimp with Rice Noodles and Peanut Sauce
Shrimp with Warm Caper Vinaigrette
Spicy Shrimp and Rice Noodles
Thai Coconut Shrimp | Coumadin-Safe Version
Warm Shrimp Remoulade Salad