Low-sodium recipes with little salt

Under UK and EU law, low sodium means no more than 0.12 g of sodium per 100 g, which is about 0.3 g of salt. Every recipe here is below that – worked out from all ingredients with the German nutrient database BLS, with salt counted by its amount and 20% cooking loss as a buffer. The NHS recommends adults have no more than 6 g of salt a day.

If you've been told to watch your salt, for example because of high blood pressure, you'll find dishes with little sodium here. We haven't included recipes with ‘salt to taste’ and no amount, or with salted cooking water, because the amount can't be worked out. How much salt is right for you is best discussed with your GP.

Low-sodium recipes

• Berry smoothie bowl with spinach and chia seeds – 380 kcal
• Low-carb blueberry cheesecake in a glass – 280 kcal
• Quick banana and oat cookies – 180 kcal
• Quick beef steak strips on baby spinach – 440 kcal
• Bread-free courgette and carrot fritters – 210 kcal
• Vegan banana chocolate pudding – 250 kcal
• Keto avocado chocolate shake – 340 kcal
• Vegan chocolate banana nice cream with peanut butter – 290 kcal
• Gluten-free sweet potato brownies – 190 kcal
• Low-carb almond porridge with warm raspberries – 550 kcal
• Sweet vanilla quark bake with raspberries – 472 kcal
• Gluten-free overnight oats with berries and chia seeds – 380 kcal
• Vegan berry quinoa bake – 410 kcal
• High-protein quark with honey and walnuts – 280 kcal
• High-protein cinnamon roll porridge with skyr frosting – 498 kcal
• Chocolate quark slices – 210 kcal
• Vegan vanilla chia pudding – 180 kcal
• Vegan almond rice pudding with cherries for Christmas breakfast – 333 kcal
• Paleo beef and mushroom pan-fry – 410 kcal
• High-protein quark bowl – 340 kcal
• Low-carb quark omelette – 290 kcal
• Turkey strips with mushrooms – 340 kcal
• Vegan chocolate and hazelnut overnight oats with dates – 493 kcal
• Mediterranean fig and walnut bowl – 340 kcal

Frequently asked questions

How much salt a day is recommended?

The NHS and the German Nutrition Society recommend no more than 6 g of salt a day for adults; the World Health Organization says less than 5 g. 6 g of salt contains about 2.4 g of sodium.

Where is most of the salt in our food?

In processed foods: bread and rolls, cheese, processed meat, ready meals, stock cubes and soy sauce. When you cook from scratch, you decide how much salt goes in.

What can I season with instead of salt?

Fresh herbs, lemon juice and zest, garlic, ginger, pepper, paprika, cumin or a splash of vinegar. Browning and roasting add extra flavour.

What exactly does ‘low sodium’ mean?

UK and EU rules say: ‘low sodium’ or ‘low salt’ means no more than 0.12 g of sodium per 100 g, ‘very low sodium’ no more than 0.04 g and ‘sodium-free’ no more than 0.005 g. We calculate per 100 g of the finished dish, with 20% cooking loss as a buffer.

Why are some recipes with little salt missing?

If a recipe says ‘salt to taste’ without an amount, cooks in salted water or uses an ingredient whose salt content the German nutrient database doesn't list (such as smoked tofu or tinned beans), the sodium content can't be worked out. We don't include those recipes, even though you can cook them with little salt.

Related ideas

• Bland diet recipes without common trigger foods
• High-fibre lunch and dinner
• Lunch and dinner with few fast carbs
• Healthy soups and stews
• Recipes for heartburn and acid reflux