20 Easy Low Sodium Casseroles: Simple Meal-Prep Friendly Recipes for the Family

Low-sodium casseroles don’t have to be bland, boring, or complicated. This collection brings together the kind of meals you actually want to eat—easy to prep, flexible enough for leftovers, and built for busy weeknights. From chicken casserole with rice to veggie-packed bakes and hearty low-sodium pasta recipes, there’s something here for every kind of cook.

You’ll find familiar flavors like broccoli and chicken, comforting layers of turkey and cabbage, and lighter takes that still deliver. These meals are built for meal prep family dinners—simple, satisfying, and easy to keep in rotation.

What I Do to Make Low Sodium Casseroles Taste Better

I’ve tried a lot of ways to cook without added salt, and these are the ones I actually stick to. They’re simple, don’t require specialty ingredients, and they make a real difference in how casseroles taste:

• I use no-salt-added canned goods for things like beans, tomatoes, and broth
• I don’t hold back on garlic, onions, or dried spices—they carry a lot more flavor than they get credit for
• A quick splash of vinegar or lemon juice at the end brings everything to life
• Roasting or sautéing the vegetables before adding them to the casserole gives them more depth
• If a recipe calls for a salty sauce or cheese, I usually make a quick homemade version instead

These small adjustments have helped me keep things low sodium without giving up the kind of meals that feel worth making.

Low Sodium Chicken and Rice Casserole

This low-sodium chicken and rice casserole is all about ease—just stir, cover, and bake. Everything goes into the dish raw: long-grain rice, chopped chicken breast, mixed vegetables, and a lightly seasoned, creamy broth. No sautéeing, no fuss—just comforting flavors that come together in the oven. It’s the kind of meal that works for busy weeknights, freezer meals, or low-lift lunches all week long.

Ingredients

• 1 cup uncooked long-grain white rice
• 1½ pounds skinless chicken breast, cut into bite-sized pieces
• 1½ cups frozen peas and carrots (or mixed vegetables)
• 1 cup diced bell peppers
• 1½ cups low-sodium chicken broth
• 1 cup milk (or unsweetened plant milk)
• 2 tablespoons olive oil
• 1 teaspoon onion powder
• ½ teaspoon each of garlic powder, dried thyme, and black pepper
• Chopped parsley (for garnish)

Instructions

1. Preheat oven to 375℉. Lightly grease a 9×13-inch baking dish.
2. Add the uncooked rice, raw chicken pieces, frozen vegetables, and diced bell peppers directly into the dish.
3. In a bowl, whisk together broth, milk, olive oil, onion powder, garlic powder, thyme, and black pepper. Pour the liquid mixture over the rice and chicken. Stir gently to distribute everything evenly.
4. Cover the dish tightly with foil and bake for 50–55 minutes. Remove the foil and check if the rice is tender and the chicken is fully cooked. If needed, bake for an additional 5–10 minutes without covering.
5. Let rest for 5 minutes before garnishing with chopped parsley and serving.

Low Sodium Eggplant and Tomato Casserole

This cheesy eggplant and tomato casserole hits all the comfort notes—tender roasted eggplant, garlicky tomato sauce, and bubbly melted mozzarella. No added salt needed here—just real ingredients, slow roasting, and a warm slice of bread on the side to soak up the sauce. It’s rustic, easy to prep, and the kind of dish that’s even better the next day.

Ingredients

• 2 medium eggplants, cut into 1-inch cubes
• 2 tablespoons olive oil
• 1 small onion, chopped
• 3 cloves garlic, minced
• 1 (14.5 oz) can no-salt-added diced tomatoes
• 1 tablespoon tomato paste
• 1 teaspoon dried oregano
• ½ teaspoon black pepper
• 1½ cups shredded mozzarella or fresh mozzarella pieces
• 2 tablespoons grated Parmesan (optional)
• 2 tablespoons chopped basil or parsley (for garnish)

Instructions

1. Preheat oven to 400℉.
2. Toss eggplant cubes with one tablespoon olive oil. Spread them on a baking sheet and roast for 20–25 minutes until browned and tender.
3. In a skillet, heat the remaining olive oil over medium. Sauté the onion for 3–4 minutes, until it is soft. Add garlic and cook for 30 seconds.
4. Add the diced tomatoes, tomato paste, oregano, and black pepper. Simmer for 5–7 minutes until slightly thickened. Fold in the roasted eggplant and remove from the heat.
5. Transfer mixture to a lightly greased baking dish. Top evenly with mozzarella and sprinkle with Parmesan if using. Bake at 375℉ for 15–20 minutes, until cheese is melted and bubbly. Let cool slightly. Garnish with fresh basil and serve with crusty bread.

Low Sodium Vegan Lentil and Vegetable Casserole

This low-sodium vegan lentil and vegetable casserole brings together pantry staples and bold, slow-cooked flavor—all in one dish. Earthy green lentils simmer in a rich tomato base with tender carrots, spinach, and diced vegetables. The texture is hearty and stew-like, perfect for serving over rice, grain bowls, or as a stand-alone bake. No need for cheese or salt—the herbs and natural sweetness of the vegetables do the heavy lifting.

Ingredients

• 1 cup dried green or brown lentils, rinsed
• 2 large carrots, peeled and sliced
• 1 zucchini, diced (or substitute yellow squash)
• 1½ cups baby spinach, roughly chopped
• 1 (14.5 oz) can no-salt-added diced tomatoes
• 2 tablespoons tomato paste
• 2½ cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon each of dried basil and dried oregano
• ½ teaspoon each of garlic powder, smoked paprika, and black pepper
• 1 tablespoon chopped parsley (optional, for garnish)

Instructions

1. Preheat oven to 375℉. Lightly grease a medium-sized baking dish (approximately 8 x 11 inches).
2. Combine the rinsed lentils, sliced carrots, diced zucchini, diced tomatoes, tomato paste, broth, olive oil, and all the dried seasonings in the prepared dish. Mix well and cover tightly with foil.
3. Bake for 55–60 minutes, until lentils are tender and the liquid is mostly absorbed.
4. Remove the foil and mix in the spinach. Bake uncovered for an additional 10–15 minutes.
5. Let cool slightly before serving. Sprinkle with fresh parsley if desired.

Low Sodium Broccoli Quinoa Casserole

This low sodium broccoli quinoa casserole is cheesy, cozy, and built for convenience. Everything bakes together from scratch—no pre-cooking required. Uncooked quinoa, chopped broccoli, and a creamy cheese mixture come together in the oven for a warm, hearty dish with no extra pots to wash. Perfect as a light main or easy side, and just as good reheated the next day.

Ingredients

• 1 cup uncooked quinoa, rinsed thoroughly
• 2 cups chopped broccoli florets (fresh or frozen)
• 1½ cups milk
• 1½ cups low-sodium vegetable broth
• 1 cup shredded sharp cheddar cheese (plus extra for topping)
• ¼ cup grated Parmesan cheese
• 2 tablespoons olive oil or unsalted butter
• 1 tablespoon all-purpose flour
• 1 teaspoon each of garlic powder and onion powder
• ¼ teaspoon black pepper
• ¼ cup plain breadcrumbs (for topping)

Instructions

1. Preheat oven to 375℉. Lightly grease a 9×9-inch baking dish or a similar size.
2. In a small saucepan over medium heat, melt the butter or heat the olive oil. Stir in the flour to form a paste, then gradually whisk in the milk and broth. Add garlic powder, onion powder, and black pepper. Simmer for 2–3 minutes until slightly thickened.
3. Remove from heat and stir in the shredded cheddar until mostly melted. Combine rinsed quinoa, chopped broccoli, and the cheese sauce. Mix well.
4. Pour the mixture into the baking dish. Cover tightly with foil and bake for 45–50 minutes, and the quinoa is fully cooked.
5. Uncover, sprinkle with extra cheese and breadcrumbs, then bake for an additional 10–15 minutes, until golden. Let it sit for 5 minutes before serving.

Low Sodium Stuffed Pepper Casserole

This low-sodium stuffed bell pepper casserole brings the comfort of a home-cooked classic with smart tweaks for texture and flavor. Brown rice is simmered in low-sodium broth for a flavorful base, then folded into a colorful mix of sautéed bell peppers, turkey, and tomatoes. It’s finished with melty cheese and baked just long enough to bring everything together—no soggy vegetables or overcooked rice here.

Ingredients

• 1 cup uncooked brown rice
• 2 cups low-sodium chicken or vegetable broth
• 1 tablespoon olive oil
• 1 pound ground turkey
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups chopped bell peppers (I used a mix of red, yellow, and orange)
• 1 (14.5 oz) can no-salt-added diced tomatoes
• 1 tablespoon tomato paste
• 2 teaspoons Italian seasoning
• ½ teaspoon black pepper
• 1 cup shredded mozzarella cheese
• 2 tablespoons grated Parmesan (optional)
• 2 tablespoons chopped parsley (for garnish)

Instructions

1. In a medium saucepan, combine brown rice and broth. Bring to a boil, then reduce the heat, cover, and simmer for 40–45 minutes, or until the rice is tender and the broth is absorbed.
2. Preheat oven to 375℉. Lightly grease a 9×13-inch baking dish.
3. In a large skillet, heat olive oil over medium. Sauté onion for 2–3 minutes, then add garlic and ground turkey. Cook until the turkey is browned and cooked through. Stir in bell peppers and cook for just 2–3 minutes to soften slightly but retain texture.
4. Add diced tomatoes, tomato paste, Italian seasoning, and black pepper. Simmer for 3–4 minutes. Fold in the cooked rice and mix everything gently to combine.
5. Transfer to the baking dish. Top with mozzarella and Parmesan. Bake uncovered for 15–20 minutes, until cheese is melted and the edges are bubbly.
6. Let cool slightly. Garnish with chopped parsley before serving.

Low Sodium Butternut Squash and Black Bean Casserole

This low-sodium butternut squash and black bean casserole is a colorful, cozy bake that blends roasted squash, hearty black beans, tomatoes, and just the right amount of spice. Everything comes together in one dish for a naturally sweet, smoky, and satisfying meal. Serve it as a plant-based main or as a vibrant side alongside your favorite fall dinners.

Ingredients

• 4 cups cubed butternut squash
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 (15 oz) can no-salt-added black beans, drained and rinsed
• 1 (14.5 oz) can no-salt-added diced tomatoes
• 1 teaspoon each of ground cumin and smoked paprika
• ¼ teaspoon black pepper
• 2 tablespoons chopped cilantro or parsley (optional)

Instructions

1. Preheat oven to 400℉. Toss butternut squash with olive oil and spread on a baking sheet. Roast for 20–25 minutes until just tender and lightly golden.
2. While the squash roasts, sauté the onion in a skillet over medium heat for 3–4 minutes. Add the garlic and cook for an additional 30 seconds. Turn off the heat.
3. Combine roasted squash, black beans, diced tomatoes (with juices), cumin, smoked paprika, and black pepper with the onion-garlic mixture.
4. Pour everything into the baking dish. Bake at 375℉ for 20 minutes uncovered, until bubbling and slightly crisp on the edges.
5. Let rest for 5 minutes before serving. Garnish with chopped cilantro or parsley if using.

Low Sodium Turkey and Sweet Potato Casserole

This low-sodium turkey sweet potato casserole is simple, satisfying, and packed with naturally rich flavor. Ground turkey, sweet potato, tomatoes, and spinach come together in a single dish with no dairy, no added sugar, and no fuss. It bakes into a warm, comforting casserole perfect for meal prep or feeding a crowd. The tomato base adds moisture and depth, while the sweet potatoes bring a natural softness that balances the savory turkey.

Ingredients

• 1 pound ground turkey
• 3 cups peeled and cubed sweet potatoes (about ¾-inch pieces)
• 2 cups chopped fresh spinach (or 1 cup frozen)
• 1 (14.5 oz) can no-salt-added diced tomatoes
• 2 tablespoons tomato paste
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon each of smoked paprika and dried oregano
• ¼ teaspoon cinnamon
• ½ teaspoon black pepper

Instructions

1. Preheat oven to 375℉. Lightly grease a 9×13-inch or medium-sized baking dish.
2. In a skillet over medium heat, add olive oil. Sauté onions for 2–3 minutes, then add garlic and ground turkey. Cook until the turkey is browned and no longer pink, breaking up the meat as it cooks.
3. Stir in diced tomatoes, tomato paste, paprika, oregano, black pepper, and cinnamon. Let simmer for 2–3 minutes. Turn off the heat and add sweet potatoes and chopped spinach. Toss to mix evenly.
4. Transfer everything to the baking dish. Cover tightly with foil and bake for 45–50 minutes, until the sweet potatoes are tender.
5. Remove foil and bake uncovered for 5–10 minutes more for a slightly crisped top. Let rest for 5 minutes before serving.

Low Sodium Cauliflower Rice Casserole

This low-sodium cauliflower rice casserole is a low-carb comfort dish with serious flavor. Ground turkey and riced cauliflower form the base, while colorful bell peppers and melted cheese bring everything together in a single, satisfying bake. It’s an easy way to use up what’s in the fridge, and it reheats well for simple lunches all week.

Ingredients

• 1 pound ground turkey
• 4 cups cauliflower rice (fresh or frozen)
• 1 cup diced bell peppers (mixed colors)
• 1 cup shredded mozzarella or cheddar cheese
• ½ cup chopped onion
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon each of garlic powder, onion powder, and black pepper
• 1 tablespoon chopped parsley (optional, for garnish)

Instructions

1. Preheat oven to 375℉. Lightly grease a medium baking dish.
2. In a skillet over medium heat, add olive oil and sauté onions for 2–3 minutes. Add garlic and ground turkey, cooking until the turkey is browned and fully cooked.
3. Stir in bell peppers, cauliflower rice, paprika, garlic powder, onion powder, and black pepper. Cook for 2–3 more minutes, just to soften the veggies slightly.
4. Transfer the mixture to the baking dish and spread evenly. Top with shredded cheese.
5. Cover with foil and bake for 20 minutes. Remove foil and bake another 10–15 minutes until the cheese is bubbly and golden. Let cool slightly before serving. Garnish with parsley before serving.

Low Sodium Zucchini Chicken Bake

This low-sodium zucchini and chicken bake is the kind of dinner that feels rich without being heavy. Zucchini and tender chicken are baked in garlic and olive oil, then finished with a bubbly layer of cheese. The cheese browns just right, and everything comes together in one dish—great for nights when you want something warm and easy without much prep.

Ingredients

• 1½ pounds boneless, skinless chicken breast, cut into bite-sized pieces
• 2 medium zucchini, cut into thick slices
• 1½ cups shredded mozzarella cheese
• 2 tablespoons grated Parmesan
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon each of dried oregano and onion powder
• ¼ teaspoon black pepper
• 1 tablespoon chopped parsley (for garnish)

Instructions

1. Preheat oven to 375℉. Lightly grease a baking dish.
2. In a bowl, toss cubed zucchini with a drizzle of olive oil and set aside. In a separate bowl, combine chicken pieces with remaining olive oil, minced garlic, oregano, onion powder, and black pepper.
3. Layer the zucchini and chicken evenly in the prepared baking dish. Cover with foil and bake for 20 minutes.
4. Remove the foil, sprinkle the mozzarella and Parmesan on top, and return the dish to the oven uncovered.
5. Bake for an additional 20–25 minutes, until the cheese is golden and the chicken is fully cooked. Let it rest for 5 minutes. Garnish with chopped parsley and serve warm.

Low Sodium Baked Cod Casserole

This low-sodium baked cod casserole keeps it simple and fresh with tender white fish layered over sliced potatoes, tomatoes, and a drizzle of olive oil. A few sprigs of thyme and a gentle roast in the oven bring everything together into a Mediterranean-style dish that feels both light and satisfying. No heavy sauces, no salt—just clean, classic flavors that speak for themselves.

Ingredients

• 4 cod fillets (about 1½ pounds total)
• 3–4 small Yukon gold potatoes, thinly sliced
• 1 pint cherry tomatoes or 2–3 medium tomatoes, halved or sliced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 4–5 sprigs fresh thyme (or one teaspoon dried)
• ¼ teaspoon black pepper
• 1 tablespoon lemon juice (optional)
• 1 tablespoon chopped parsley or thyme leaves (for garnish)

Instructions

1. Preheat oven to 400℉. Lightly grease a medium baking dish.
2. Layer the sliced potatoes at the bottom of the dish. Drizzle with one tablespoon olive oil and sprinkle with half the garlic, oregano, and black pepper.
3. Top with tomato slices or halves, then gently place cod fillets on top. Drizzle remaining olive oil over the fish and scatter the rest of the garlic and herbs on top.
4. Bake uncovered for 25–30 minutes, until the cod is opaque and flakes easily, and the potatoes are tender.
5. Squeeze with lemon juice if using, garnish with parsley, and serve warm.

Wild Rice and Mushroom Casserole

This low-sodium wild rice and mushroom casserole gives a deep, rich flavor without needing cheese or cream. Wild rice gives the dish a nutty bite, while sautéed mushrooms and onions add richness and depth. Baked until the top is just a little crisp, it’s a rustic and comforting dish you can serve as a main or hearty side. It’s also naturally gluten-free and holds up beautifully as leftovers.

Ingredients

• 1 cup uncooked wild rice blend
• 2½ cups low-sodium vegetable broth
• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 3 cups sliced mushrooms (cremini or button)
• 1 teaspoon dried thyme
• ½ teaspoon black pepper
• 1 cup shredded Gruyère or mozzarella
• 2 tablespoons grated Parmesan
• 2 tablespoons chopped parsley or thyme (for garnish)

Instructions

1. In a medium saucepan, combine wild rice and broth. Bring to a boil, then reduce the heat, cover, and simmer for 40–45 minutes, or until the rice is tender and the broth is absorbed. Fluff with a fork and set aside.
2. In a skillet, heat olive oil over medium. Add chopped onion and cook for 3–4 minutes. Stir in garlic and mushrooms, and cook for 6–8 minutes until mushrooms are browned and moisture has evaporated. Stir in thyme and pepper.
3. Turn off the heat and mix the cooked rice with the sautéed mushroom mixture. Stir in half the shredded cheese.
4. Transfer to a lightly greased baking dish. Top with remaining cheese and Parmesan. Bake at 375℉ for 15–20 minutes, uncovered, until cheese is melted and bubbly.
5. Let rest for 5 minutes before serving. Garnish with chopped parsley or thyme.

Low Sodium Spaghetti Squash Casserole

This low sodium spaghetti squash casserole brings all the cozy vibes of baked pasta—without the pasta. Roasted spaghetti squash is tossed with a no-salt tomato sauce and browned ground beef, then topped with cheese and baked until bubbly. It’s simple, satisfying, and easy to make ahead or reheat for lunch the next day.

Ingredients

• 1 medium spaghetti squash
• 1 pound ground beef
• 1½ cups no-salt-added marinara or tomato sauce
• 1 teaspoon each of dried Italian herbs and garlic powder
• ¼ teaspoon black pepper
• 1 cup shredded mozzarella
• 2 tablespoons grated Parmesan
• 1 tablespoon olive oil

Instructions

1. Preheat oven to 400℉.
2. Carefully slice spaghetti squash in half lengthwise and scoop out the seeds. Brush with olive oil and place cut side down on a baking sheet. Roast for 35–40 minutes, until tender. Let cool slightly, then shred into strands with a fork. Reduce oven temp to 375℉.
3. While the squash bakes, brown ground beef in a skillet over medium heat. Drain excess fat if needed. Stir in marinara/tomato sauce, Italian herbs, garlic powder, and black pepper. Simmer for 5 minutes. Turn off the heat.
4. Combine the squash strands with the meat sauce. Mix gently to coat. Transfer mixture to a greased baking dish. Top with shredded mozzarella and Parmesan if using.
5. Bake uncovered for 20–25 minutes, until cheese is melted and bubbly. Let cool slightly before serving.

Low Sodium Tuna Noodle Casserole

This low-sodium tuna noodle casserole is a lighter take on the classic comfort dish. Made with egg noodles, canned tuna, green peas, and a creamy homemade sauce, it skips the salt but keeps all the cozy flavor. A crisp, golden breadcrumb topping adds the final touch, making this a pantry-friendly dinner that’s just right for weeknights or meal prep.

Ingredients

• 8 oz egg noodles or whole wheat rotini
• 2 (5 oz) cans of tuna in water, drained
• 1 cup frozen peas
• 1½ cups milk
• 1½ tablespoons olive oil or unsalted butter
• 2 tablespoons all-purpose flour
• ½ teaspoon each of garlic powder, onion powder, and black pepper
• ¾ cup shredded cheddar cheese
• ½ cup plain breadcrumbs
• 1 tablespoon chopped parsley (optional, for garnish)

Instructions

1. Preheat oven to 375℉. Lightly grease a 9×9-inch or similar baking dish.
2. Cook noodles according to package directions until just al dente. Drain and set aside.
3. In a saucepan, heat olive oil or butter over medium heat. Whisk in flour to form a paste, then gradually add milk while stirring constantly. Simmer until slightly thickened. Stir in garlic powder, onion powder, black pepper, and cheese until the mixture is melted.
4. In a large bowl, combine cooked noodles, tuna, peas, and the sauce. Stir gently to mix. Pour mixture into the baking dish. Sprinkle breadcrumbs evenly over the top.
5. Bake uncovered for 20–25 minutes, or until bubbly and golden on top. Let cool for 5 minutes before serving. Garnish with parsley if desired.

Low Sodium Turkey and Cabbage Casserole

This low-sodium turkey and cabbage casserole is simple comfort in a pan. Ground turkey and shredded cabbage simmer with tomatoes and herbs, then bake together until the edges caramelize and everything melds into one cozy dish. No rice, no cheese—just straightforward ingredients doing what they do best.

Ingredients

• 1 tablespoon olive oil
• 1 pound ground turkey
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups shredded green cabbage
• 1 (14.5 oz) can no-salt-added diced tomatoes
• 2 tablespoons tomato paste
• ½ teaspoon each of dried thyme, paprika, and black pepper
• 2 tablespoons chopped fresh dill or parsley (optional)

Instructions

1. Preheat oven to 375℉. Lightly grease a medium baking dish.
2. In a skillet over medium heat, sauté onion in olive oil for 2–3 minutes until soft. Add garlic and cook for 30 seconds. Add ground turkey and cook until browned, breaking it up as it cooks.
3. Add cabbage, diced tomatoes, tomato paste, thyme, paprika, and black pepper. Let everything simmer for 5–7 minutes until the cabbage begins to soften.
4. Transfer mixture to the prepared baking dish and spread evenly.
5. Cover with foil and bake for 30 minutes. Remove foil and bake for 10–15 minutes more to lightly brown the edges. Let rest for 5 minutes before serving. Garnish with fresh dill or parsley if using.

Low Sodium Chickpea and Spinach Casserole

This low sodium chickpea and spinach casserole is cozy, flavorful, and perfect for serving over rice. It combines no-salt canned chickpeas, fresh spinach, tomatoes, and garlic in a simple herbed tomato broth. There’s no cheese or cream here—just plant-powered comfort that simmers together, then bakes until rich and fragrant. Serve it spooned over warm rice for a complete, satisfying meal.

Ingredients

• 2 (15 oz) cans no-salt-added chickpeas, drained
• 1 (14.5 oz) can no-salt-added diced tomatoes
• 2 cups fresh spinach, chopped (or 1 cup frozen, thawed and squeezed)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• ½ cup low-sodium vegetable broth
• 1 teaspoon dried oregano
• ½ teaspoon each of smoked paprika and black pepper

Instructions

1. Preheat oven to 375℉. Lightly grease a medium baking dish.
2. In a skillet, heat olive oil over medium. Sauté the chopped onion for 3–4 minutes until softened. Add garlic and cook for 30 seconds.
3. Stir in chickpeas, diced tomatoes (with juices), spinach, broth, oregano, paprika, and black pepper. Mix well and turn off the heat.
4. Pour the mixture into the prepared baking dish. Bake uncovered for 25–30 minutes, until slightly thickened and bubbling.
5. Let cool for a few minutes, then serve warm over cooked rice. Garnish with fresh parsley if using.

Want a low-effort side that works with almost any of these? Try this dump-and-go Instant Pot Mexican Rice and Beans. It’s a great match for the chickpea and lentil-based casseroles here.

Low Sodium Chicken and Kale Casserole

This low-sodium chicken and kale casserole keeps things simple with real ingredients and bold flavor. Juicy chicken breast, earthy mushrooms, chopped kale, and cauliflower rice come together in a light garlic herb sauce. It’s low on effort, big on comfort, and makes a great weeknight dinner or make-ahead meal without feeling heavy.

Ingredients

• 1½ pounds boneless, skinless chicken breast, cut into bite-sized pieces
• 4 cups cauliflower rice (fresh or frozen)
• 2 cups chopped kale
• 2 cups sliced mushrooms
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon each of dried thyme and onion powder
• ¼ teaspoon black pepper

Instructions

1. Preheat oven to 375℉. Lightly grease a medium baking dish.
2. In a skillet, heat one tablespoon olive oil over medium heat. Add chicken and cook until browned. Remove and set aside.
3. In the same skillet, add remaining oil, mushrooms, and garlic. Sauté for 4–5 minutes, until the mushrooms soften and release their moisture. Add cauliflower rice and kale to the skillet. Stir in thyme, onion powder, and black pepper. Cook for 2–3 minutes to warm everything through.
4. Add the browned chicken back into the skillet. Mix well.
5. Transfer the entire mixture to the baking dish. Bake uncovered for 20–25 minutes, until the chicken is fully cooked and the top begins to lightly brown. Let it cool slightly before serving.

Prefer a slow cooker version? This Crockpot Chicken and Vegetables is another solid option for busy nights and can be easily converted into a low-sodium recipe.

Low Sodium Shepherd’s Pie

This low-sodium shepherd’s pie layers ground turkey and colorful vegetables under a fluffy blanket of mashed potatoes—no salt, no shortcuts, just classic comfort. A quick simmer in tomato paste and broth brings out a rich, savory base that bakes into something cozy and satisfying. It’s a simple, make-ahead dinner that reheats like a dream.

Ingredients

• 1 pound ground turkey
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• ½ cup frozen peas
• 1 tablespoon tomato paste
• ½ cup low-sodium chicken or vegetable broth
• ½ teaspoon each of dried thyme and black pepper
• 3 cups mashed potatoes (prepared without added salt)
• 1 tablespoon chopped parsley

Instructions

1. Preheat oven to 375℉.
2. In a skillet, heat olive oil over medium. Sauté onion and carrot for 4–5 minutes. Add garlic and cook for 30 seconds. Stir in the ground turkey and cook until it is browned.
3. Add tomato paste, broth, thyme, and black pepper. Stir to combine and let simmer for 5–7 minutes until slightly thickened. Add peas and remove from the heat.
4. Spread the meat and vegetable mixture into a lightly greased baking dish. Spoon mashed potatoes over the top and gently spread into an even layer.
5. Bake uncovered for 20–25 minutes until the top is lightly golden and filling is bubbling. Let cool slightly. Sprinkle with parsley before serving.

Want a little something on the side? These buttermilk drop biscuits pair well with casseroles that need a soft, cozy bite.

Low Sodium Vegan Enchilada Casserole

This low-sodium vegan enchilada casserole skips the salt but not the flavor. Made with a quick homemade no-salt enchilada sauce, hearty black beans, corn, and roasted veggies, it’s layered into an easy bake-and-serve dish. A cozy, satisfying meal that’s great for meal prep or sharing.

Ingredients

• No-Salt Enchilada Sauce (Quick & Easy)
  • 2 tablespoons olive oil
  • 2 tablespoons all-purpose flour
  • 2 tablespoons chili powder
  • ½ teaspoon each of garlic powder, onion powder, and ground cumin
  • ¼ teaspoon each of smoked paprika and black pepper
  • 1¾ cups water
  • 2 tablespoons tomato paste
• 8 corn tortillas, halved or torn
• 1 (15 oz) can no-salt-added black beans, drained and rinsed
• 1 cup frozen corn
• 1 red bell pepper, diced
• 1 zucchini, diced
• ½ cup vegan cheese (optional)
• 2 tablespoons chopped cilantro (for garnish)

Instructions

1. Make the enchilada sauce:
   • In a small saucepan, whisk together olive oil and flour over medium heat until it forms a smooth paste, about 1 minute. Stir in the chili powder, garlic powder, onion powder, cumin, paprika, black pepper, and tomato paste.
   • Slowly add water while whisking to prevent lumps. Simmer for 4–5 minutes, stirring often, until slightly thickened. Remove from heat and set aside.
2. Preheat oven to 375℉. Lightly grease a baking dish.
3. In a skillet over medium heat, sauté bell pepper and zucchini for 4–5 minutes until just softened. Add the black beans and corn. Cook for 2 minutes and remove from the heat.
4. Spoon a thin layer of enchilada sauce into the bottom of the baking dish. Layer half the tortillas, half the veggie mixture, and a drizzle of sauce. Repeat layers.
5. Pour remaining sauce on top and sprinkle with vegan cheese.
6. Cover with foil and bake for 20 minutes. Uncover and bake 5–10 minutes more until heated through and bubbly. Let rest 5 minutes before serving. Garnish with chopped cilantro.

Low Sodium Breakfast Casserole

This low sodium breakfast casserole keeps it simple and satisfying with layers of sweet potato, fresh spinach, bell pepper, and fluffy baked eggs. No cheese, no meat—just wholesome, flavorful ingredients baked into a sliceable, meal-prep-friendly dish that’s great hot or cold. It’s the kind of breakfast that quietly fits into any routine.

Ingredients

• 1 tablespoon olive oil
• 2 cups diced sweet potatoes
• 1 red bell pepper, chopped
• 2 cups fresh spinach
• 8 large eggs
• ½ cup milk
• ¼ teaspoon black pepper
• ½ teaspoon dried thyme or Italian seasoning

Instructions

1. Preheat oven to 375℉. Lightly grease a medium baking dish.
2. Heat olive oil in a skillet over medium heat. Add sweet potatoes and cook 5–7 minutes until just tender. Add the bell pepper and cook for an additional 2–3 minutes. Stir in the spinach and cook just until it is wilted. Remove from heat.
3. In a bowl, whisk together eggs, milk, pepper, and seasoning.
4. Spread the cooked veggies at the bottom of the baking dish. Pour the egg mixture evenly over the top.
5. Bake for 30–35 minutes, or until eggs are set in the center and lightly golden on top. Let cool slightly before slicing and serving.

Low Sodium Cauliflower and Chickpea Casserole

This roasted cauliflower and chickpea casserole gets its color and depth from warming spices and slow-cooked onions baked right into the top. A splash of low-sodium broth keeps everything moist as it roasts, allowing the cauliflower to become tender and the flavors to really settle in. It’s the kind of dish that works as a main or a side, and tastes even better the next day.

Ingredients

• 1 medium head of cauliflower, cut into florets
• 1 (15 oz) can no-salt-added chickpeas, drained and rinsed
• 1 large onion, sliced into thick rounds
• 2 tablespoons olive oil
• ¾ teaspoon turmeric
• 1 teaspoon each of cumin, smoked paprika, and coriander
• ¼ teaspoon black pepper
• ½ cup low-sodium vegetable broth
• 2 tablespoons chopped cilantro (optional)

Instructions

1. Preheat oven to 400℉. Lightly grease a large baking dish.
2. In a large bowl, toss the cauliflower florets and chickpeas with olive oil, turmeric, cumin, smoked paprika, coriander, and black pepper until they are evenly coated.
3. Spread the mixture in the baking dish. Pour the broth over the top, letting it sink to the bottom. Carefully place the thick onion slices over the top without separating the rings.
4. Cover tightly with foil and bake for 25 minutes. Remove foil and bake uncovered for another 20–25 minutes, until the cauliflower is fork-tender and the onions are golden brown.
5. Garnish with fresh cilantro before serving.