15 Low Sodium High Protein Meals

35g protein · 84mg sodium · Ready in 90 minutes · Serves 4

A whole chicken soaks in a buttermilk brine flavored with garlic, black peppercorns, rosemary, thyme, citrus zest, and a little honey before it goes into the oven. Most brines rely on a big scoop of salt, but this one doesn't use any, so the buttermilk and aromatics keep the meat juicy on their own.

A quick rub of Dijon mustard, paprika, onion powder, and garlic powder gives the skin a deep golden color. It's a lovely Sunday dinner, and each serving has 35 grams of protein.

26g protein · 135mg sodium · Ready in 45 minutes · Serves 2

Bright and zesty, this chicken gets its flavor from a marinade of fresh lemon juice, Dijon mustard, garlic, honey, and rosemary. (That tablespoon of Dijon is the only salty ingredient in the recipe, so it's worth measuring instead of eyeballing!)

Since it makes 2 servings, this recipe is a nice fit for a weeknight dinner for two, and it doubles easily if you're feeding more. Serve it with roasted vegetables or a green salad for a light plate with 26 grams of protein.

22g protein · 82mg sodium · Ready in 30 minutes · Serves 8

Creamy and cozy, this tetrazzini is comfort food made with shredded turkey breast (cooked chicken breast works too). It uses unsalted cream of mushroom soup and unsalted chicken broth, with Greek yogurt stirred in for extra creaminess.

Mushrooms, onion, celery, and peas round out the dish, and a sprinkle of nutritional yeast adds a cheesy flavor. Protein spaghetti and Greek yogurt help lift each serving to 22 grams of protein.

24g protein · 118mg sodium · Ready in 45 minutes · Serves 8

These crunchy baked tenders get a golden coat of shredded coconut and panko after a soak in light coconut milk, lime juice, and garlic. The recipe also includes sweet potatoes roasted with cumin, chili powder, and smoked paprika, so your side dish is already taken care of.

Frozen breaded tenders are often seasoned with salt in both the chicken and the coating. Making them at home keeps the sodium in check, and each serving still has 24 grams of protein.

20g protein · 60mg sodium · Ready in 30 minutes · Serves 2

This hearty grain salad tosses strips of cooked chicken breast with bulgur wheat, lightly steamed broccoli, red onion, and plenty of fresh parsley. Lemon juice and black pepper are all it needs for a dressing.

Deli sandwiches and bottled dressings can add up fast on sodium, which makes this a smart salad to pack for lunch. It's a great way to use up leftover chicken, and each serving has 20 grams of protein.

20g protein · 79mg sodium · Ready in 45 minutes · Serves 8

The broth for this soup starts with plain water, not boxed stock, and that simple change is how it stays so low in sodium. Bay leaves, thyme, sage, garlic, and black pepper simmer with onion, celery, carrots, and corn to build a rich, savory base.

Whole grain no-yolk egg noodles and 3 cups of shredded chicken breast make it filling enough for dinner. You'll have plenty of leftovers, and every bowl has 20 grams of protein.

43g protein · 112mg sodium · Ready in 3 hours · Serves 8

Top round roast braises low and slow in brewed coffee and unsalted beef broth until it's fork-tender. The coffee adds a deep, roasty flavor, while garlic, chili powder, and black pepper season the outside of the roast.

The braising liquid thickens into a simple gravy with a little cornstarch, so there's no need for a salty gravy packet. It's a protein powerhouse, too, with 43 grams per serving.

29g protein · 119mg sodium · Ready in 45 minutes · Serves 6

Tender strips of sirloin, mushrooms, and egg noodles in a creamy sauce make this stroganoff a true comfort classic. Boxed dinner kits get most of their flavor from a salty seasoning packet, so this homemade take on the Hamburger Helper favorite builds flavor with onion, garlic, unsalted beef broth, and reduced sodium Worcestershire sauce.

Greek yogurt (or light sour cream) goes in at the end for tang and creaminess. Each serving has 29 grams of protein.

33g protein · 83mg sodium · Ready in 75 minutes · Serves 8

A rub of cocoa powder, instant coffee, rosemary, cinnamon, and chili powder gives this pork tenderloin a dark, flavorful crust with a hint of warm spice. It won't taste like chocolate, just rich and savory.

If you're tired of the same garlic-and-herb seasoning, this one is worth a try, and it's special enough to serve to company (pork shoulder works too). The pork is seared, finished in the oven, and served with a light pan sauce made from unsalted chicken broth, with 33 grams of protein per serving.

32g protein · 120mg sodium · Ready in 90 minutes · Serves 4

Juicy boneless pork loin chops soak up a marinade of fresh orange juice and zest, garlic, thyme, honey, and a touch of Dijon mustard before they go on the grill.

Bottled marinades can be surprisingly salty. This homemade version uses only 1/2 teaspoon of reduced sodium soy sauce for all 4 chops, and each chop has 32 grams of protein.

23g protein · 86mg sodium · Ready in 45 minutes · Serves 10

Peppercorn-crusted flank steak is grilled, sliced thin, and piled over baby spinach or arugula with black beans, black-eyed peas, red bell pepper, and red onion. The canned beans are rinsed and drained, which helps wash away some of their sodium.

A tangy balsamic, lime, and honey dressing ties it all together, and the whole recipe uses just 1/8 teaspoon of salt. It serves 10, so it's handy for meal prep or feeding a crowd, with 23 grams of protein in each serving.

24g protein · 128mg sodium · Ready in 35 minutes · Serves 6

Meaty chunks of swordfish hold together well on the grill, threaded onto skewers with zucchini, baby bella mushrooms, and red onion.

Garlic, fresh rosemary, olive oil, and lime juice make a quick marinade, and the recipe calls for just 1/8 teaspoon of salt. Each serving has 24 grams of protein.

23g protein · 103mg sodium · Ready in 45 minutes · Serves 4

This Louisiana-inspired dinner pairs spicy blackened snapper with a chunky Creole sauce of tomatoes, onion, bell peppers, celery, and scallions.

Store-bought blackening blends are often heavy on salt, so this recipe mixes its own from paprika, cayenne, garlic powder, onion powder, oregano, thyme, and black pepper. The fillets cook on the stovetop, and each serving has 23 grams of protein.

24g protein · 130mg sodium · Ready in 45 minutes · Serves 4

These golden salmon cakes are made with canned salmon and cannellini beans, held together with eggs and seasoned with Dijon, lemon zest, parsley, and celery.

They're a smart pantry dinner for busy weeks, and a cool yogurt and dill sauce goes on top. Each serving has 4 grams of fiber and 24 grams of protein.

20g protein · 40mg sodium · Ready in 45 minutes · Serves 4

Seared tuna steaks with garlic, lime zest, and cilantro are served with a crunchy slaw of red and green cabbage, shaved carrots, and fresh pineapple, plus collard greens.

Seared tuna at a restaurant often comes with soy sauce or a salty glaze. This version gets its punch from citrus and garlic, which is how it stays at just 40 milligrams of sodium, the lowest of any meal on this list.