15 Easy Low Sodium Meals for Seniors

135mg sodium · Ready in 45 min · Serves 2

A pair of chicken breasts soaks in fresh lemon juice, Dijon mustard, honey, garlic, and rosemary before going into the oven on a small baking sheet. The marinade does all the seasoning work, and you won't find any salt in the ingredient list.

You can let the chicken marinate on the counter for 20 minutes, or in the fridge for an hour or more if you'd like to get it ready in the morning and bake it later. It also freezes well after cooking, and each serving has 26 grams of protein.

60mg sodium · Ready in 30 min · Serves 2

This warm salad is a smart way to use up cooked chicken from earlier in the week. Tender bulgur wheat is tossed with lightly steamed broccoli, red onion, fresh parsley, and a squeeze of lemon, then topped with strips of chicken breast.

Bulgur has a mild, nutty taste and gives the salad 6 grams of fiber per serving. For the lowest sodium, use plain chicken you cooked at home, since many store-bought rotisserie chickens are seasoned with salt. That choice helps the whole dish stay at 60mg.

118mg sodium · Ready in 40 min · Serves 2

Think of this as a lighter version of the steakhouse favorite you'd order when you're out. A crisp coating of panko, Parmesan, garlic, and Italian seasoning goes on top of the chicken, and garlicky green beans and cherry tomatoes round out the plate.

A little Parmesan goes a long way here. There's just over a tablespoon in the whole recipe, and it's enough to give the crust a savory, cheesy flavor. Each plate has 30 grams of protein and 5 grams of fiber.

85mg sodium · Ready in 25 min · Serves 2

The air fryer is handy when you're only cooking for two because it heats up quickly and leaves the big oven off. Thin-cut, bone-in chops get a sweet and smoky rub of brown sugar, smoked paprika, ground mustard, garlic powder, and black pepper, then cook in the basket with a quick flip halfway through.

A light coating of olive oil helps the rub cling to the meat, so every bite is full of flavor. Serve them with air fryer vegetables or a side salad for an easy, complete dinner with 25 grams of protein per chop.

82mg sodium · Ready in 20 min · Serves 2

If you've been meaning to eat more fish, this is one of the fastest ways to get it on the table. Salmon fillets get a crunchy topping of sliced almonds, garlic, fresh oregano and parsley, and lemon, and they're served over a crisp salad of frisée, green beans, and dried cranberries with a lemony Greek yogurt dressing.

Choosing unsalted almonds is the simple swap that keeps the crust low in sodium. Eat it the day you make it if you can, since leftovers only keep for a couple of days. Each plate has 34 grams of protein and 6 grams of fiber.

Plain baked chicken doesn't have to taste plain. A homemade dry rub of garlic powder, onion powder, smoked paprika, cumin, ground mustard, a pinch of cinnamon, and a little brown sugar coats each breast, and a dash of cayenne is optional if you like some heat. The chicken is pounded lightly first so it cooks evenly and stays tender, and you can make it in the oven or the air fryer.

Slice any leftovers for salads or sandwiches over the next few days. It has more protein than any other recipe in this collection, with 39 grams per serving.

93mg sodium · Ready in 30 min · Serves 3

Canned chili is convenient, but it can be high in sodium, and this homemade pot is nearly as quick. Onion, garlic, and tomato paste cook down with no-salt-added diced tomatoes, chili powder, cumin, and oregano, and no-salt-added kidney beans go in at the end to warm through.

Top your bowl with a spoonful of Greek yogurt and a little reduced-fat cheddar, or leave the toppings off for a vegan meal. The chili tastes even better the next day and freezes well, too. Each bowl has 15 grams of fiber.

100mg sodium · Ready in 35 min · Serves 4

Lemon zest, Parmesan, and a handful of peppery arugula make a light, bright sauce for multigrain fettuccine. Sugar snap peas are cooked with garlic and shallot just until they turn bright green, and a sprinkle of chopped pistachios adds a little crunch on top.

It's a vegetarian dinner that feels a bit special without much work. If you plan to save some for later, keep the arugula separate and toss it in just before eating so it stays fresh. Each serving has 7 grams of fiber.

75mg sodium · Ready in 30 min · Serves 4

This stir-fry leaves out the soy sauce and takes its flavor from lemon, rosemary, garlic, and fresh basil. The eggplant is seared first so it turns golden and doesn't get mushy, then onion, bell peppers, zucchini, and tomatoes join already-cooked shredded chicken in the pan.

Starting with cooked chicken makes this one quick to pull together. A sprinkle of reduced-fat feta is optional, and leftovers keep in the fridge for a few days. Each serving has 37 grams of protein and 8 grams of fiber.

130mg sodium · Ready in 45 min · Serves 4

Canned salmon is an easy pantry staple to keep on hand, and these tender salmon cakes are a great way to use it. The salmon is mixed with cannellini beans, eggs, celery, onion, parsley, Dijon mustard, and lemon zest, then shaped into cakes and cooked.

A cool sauce of plain yogurt, fresh dill, scallions, and lemon juice goes on top. Rinsing the canned beans helps keep the sodium in check, and each serving has 24 grams of protein.

82mg sodium · Ready in 30 min · Serves 8

Tetrazzini is usually made with canned cream soup, which is often high in sodium. This version uses unsalted cream of mushroom soup and unsalted chicken broth, then stirs in Greek yogurt and nutritional yeast for a creamy, cheesy flavor.

It's a great way to use leftover turkey breast, and the mushrooms, peas, and protein spaghetti make it a full meal in one dish. Leftovers keep in the fridge for up to 4 days, and each serving has 22 grams of protein.

79mg sodium · Ready in 45 min · Serves 8

Carrots, celery, onion, and corn simmer with thyme, sage, and bay leaves before shredded chicken and whole grain no-yolk egg noodles go into the pot. The broth is made from water and herbs, so there's no carton of broth to shop for or compare labels on.

Soft noodles and tender vegetables make this an easy soup to eat. It freezes well for up to 3 months, so it's handy to have ready for days when you're under the weather. Each bowl has 20 grams of protein.

100mg sodium · Ready in 35 min · Serves 6

If you enjoy warm spices, this vegetarian stew is worth adding to your list. Chickpeas and carrots simmer with golden raisins, ginger, cinnamon, cumin, turmeric, a touch of honey, and a pinch of cayenne, and a spoonful of yogurt and fresh parsley go on top.

The recipe uses only a tiny pinch of salt and lets the spices do the rest. It freezes well, and each serving has 8 grams of fiber.

119mg sodium · Ready in 45 min · Serves 6

Boxed dinner mixes are quick, but they tend to be salty. This homemade stroganoff starts with thin slices of sirloin or flank steak, browned and then simmered in a mushroom gravy made with unsalted beef broth and reduced-sodium Worcestershire sauce.

Greek yogurt or light sour cream makes the sauce creamy, and it's served over egg noodles. It reheats well for lunch and keeps in the fridge for up to 3 days. Each serving has 29 grams of protein.

88mg sodium · Ready in 45 min · Serves 8

This frittata starts in the blender. Cottage cheese, egg, egg whites, asparagus stems, scallion, parsley, Dijon mustard, and mozzarella are blended until smooth, then baked with the asparagus tips arranged on top.

The result is soft and light, and it works for breakfast, lunch, or a simple supper with a salad. Keep leftovers in the fridge, since the cottage cheese can turn watery if you freeze it. Each slice has 94 calories and 14 grams of protein.