Want to limit your consumption of foods that contain a lot of sodium on the keto diet? If your answer is yes, here are 5 low sodium keto recipes we’ve compiled for you.
Why You Should Try Low Sodium Keto Recipes?
Although sodium may sound scary, it is a mineral that is essential for ensuring that the body gets enough water, for successful cell replacement, and for maintaining blood homeostasis and other vital functions.
But despite being so necessary for survival, the body only needs a small amount of sodium.
In short, foods low in sodium are foods that have 5% of the body’s daily requirement for minerals.
On the other hand, those with 20% or more are considered foods high in sodium. So, 140 mg of sodium or less per serving means that the dish is low in sodium.
So why should you try low sodium keto recipes?
- Excess sodium intake can lead to hypertension, a risk factor for heart disease, but following this type of diet lowers blood pressure. (1)
- Adopting these eating habits can relieve constipation or fluid retention. (2)
- This eating habit helps in weight loss. (3)
It is not possible to completely cut this mineral from your life. But it is possible to find a balance. So how is this balance found?
Do not use salt when cooking:
Foods naturally contain salt. You can use vinegar, spices, or lemon to enhance the flavor of food.
Change your cooking method:
Cooking methods often take away the natural flavor of foods. You can steam them.
Now we bring you recipes that are compatible with this diet. But if you have a sodium-related illness, your doctor will recommend the best diet for you.
At this point, we recommend that you do not make any major changes in your diet without consulting a nutritionist.
Low Sodium Keto Recipes
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Roasted Chard (4 Servings) 5min prep – 15min cooking time
Low sodium keto recipes – Roasted chard
Per Serving
Calories: 87
Net Carb: 6g
Total Fat: 7g
Sodium: 140mg
Ingredients
Chard (1 bunch)
Olive oil (2 tbsp)
Onion (1 medium)
Pepper and chili flakes to taste
Recipe
Finely chop the onions and fry them in olive oil.
Wash the chard thoroughly and chop roughly.
Add the chard into the roasted onions and continue frying until it absorbs its water completely.
After roasting well, add black pepper and chili flakes.
Recommendation: You can serve with plain Greek yogurt
Tip: Chard turns into a very juicy dish during cooking. However, if you don’t like juicy dishes, choose to roast until all the water is gone
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Beef Stuffed Avocado (4 Servings) – 30min prep – 15min cooking time
Beef stuffed avocado
Per Serving
Calories: 335
Net Carb: 11g
Total Fat: 26g
Sodium: 56mg
Ingredients
Minced beef (200g)
Plain Greek yogurt (2 tbsp)
Onion (1 small)
Garlic (2 cloves)
Avocado (2, ripe)
Walnut (2 tbsp, ground)
Black pepper and cumin to taste
Recipe
Take the finely chopped onion in a blender and put the onion paste in a deep bowl.
Add minced meat, and spices and knead.
Prepare round patties and let them rest in the freezer for 10-15 minutes.
Lightly oil a pan.
After resting the meatballs, cook them in the pan for 10-15 minutes.
Cut the avocados in half, separate the insides with a spoon, and mash with a fork.
Crush the garlic and mix it with the yogurt.
Add the mashed avocado and ground walnuts to the garlic yogurt and mix.
Fill the avocado sauce into the avocado shells.
Place the meatballs on them.
Tip: You can season your meatballs with other seasonings you like, or you can use no seasoning.
Recommendation: For the meatballs to take a better shape, you can crush 1/2 slice of stale bread in the blender and knead it together with the beef mixture. But this will increase the carb ratio of the food.
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Creamy Cauliflower (2 Servings) – 5min prep – 15min cooking time
Creamy cauliflower recipe
Per Serving
Calories: 175
Net Carb: 8g
Total Fat: 15g
Sodium: 36mg
Ingredients
Cauliflower (1 small head)
Garlic (1 clove)
Plain Greek yogurt (4 tbsp)
Black pepper, thyme, chili flakes, mint
Ingredients for Creamy Sauce
Olive oil (2 tbsp)
Tomato paste (1 tbsp)
Watch Creamy Cauliflower Recipe Video
Recipe
Separate the cauliflower florets and wash them with plenty of water.
Put plenty of boiling water in a deep saucepan.
Boil the cauliflower for 7-8 minutes.
Drain the cooked cauliflower and put it in a bowl to cool.
Crush a peeled clove of garlic in a large bowl.
Add the cauliflower, then add all the spices and yogurt and mix.
Take olive oil in a small pan.
Add the tomato paste and mix with a little amount of water.
Boil the sauce and add to the cauliflower.
Tip: Overcooking the cauliflower will cause the florets to fall apart, so serving it without overcooking them will make the dish look more delicious and beautiful.
Recommendation: Do not serve hot cauliflower.
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Baked Lamb and Cabbage (4 Servings) – 20min prep – 40 min baking time
Baked lamb and cabbage
Per Serving
Calories: 379
Net Carb: 11g
Total Fat: 26g
Sodium: 73mg
Ingredients
Lamb meat (Minced, 300g)
Cabbage (700g)
Onion (1 medium)
Garlic (3 cloves)
Olive oil (3 tbsp)
Tomato (1 medium)
Pepper paste (1 tsp)
Pepper and thyme
Just Before Baking
Pepper paste (1/2 tsp)
Tomato paste (1/2 tsp)
Hot water (1/2 cup)
Recipe
Finely chop the cabbage.
Grate the garlic.
Chop the onion into cubes.
Cut the peeled tomatoes to the same size as the onions.
Heat the olive oil in a pan.
Saute the onions and garlic for a short time.
Add the pepper paste along with finely chopped white cabbage.
After sautéing for 3-4 minutes, add the chopped tomatoes.
Cook on low heat until it absorbs the water.
Seal the lamb cubes that you blended with thyme in a cast iron skillet with grill marks over high heat.
Put the cabbage mixture, which is cooked until the water is absorbed, in a heatproof baking dish.
Place the meat sealed over high heat on it.
Spread the tomato and pepper paste mixed with hot water for the sauce on the meat and cabbages with the help of a brush.
Bake in a preheated oven at 180 degrees C for 40 minutes.
Tip: You can choose to use beef instead of lamb.
Recommendation: You can add fresh herbs such as finely chopped parsley, rosemary, fresh thyme, and celery leaves to the baked cabbage mixture.
References:
See Also:
Roasted Cauliflower – Vegan Keto