17 High-Protein, Low-Sodium Dinner Recipes for a Heart-Healthy Evening Meal

Dinner is a time to unwind and refuel, and with the right recipes, it can also be a powerful tool for managing high blood pressure. A dinner that is high in protein and low in sodium can help you feel satisfied and support your cardiovascular health. These 17 dinner recipes are based on the principles of the Dietary Approaches to Stop Hypertension (DASH) diet, a well-regarded eating plan for promoting healthy blood pressure levels. [1]

The DASH diet emphasizes a variety of nutrient-rich foods, including lean proteins, vegetables, fruits, and whole grains, while limiting sodium, saturated fats, and added sugars. The following recipes are designed to be both delicious and easy to prepare, making it simple to enjoy a heart-healthy dinner any night of the week. From flavorful stir-fries to comforting soups and elegant seafood dishes, these recipes prove that a low-sodium, high-protein diet can be anything but boring.

1. Chicken Curry Stuffed Sweet Potatoes

Use convenience ingredients, like cooked chicken (leftover or purchased) and store-bought curry sauce to whip up these easy loaded baked potatoes. We call for cauliflower in this recipe, but feel free to sub in whatever veggies you have on hand for a quick and easy dinner. You can also swap the sweet potatoes for russets.

Ingredients:

• 2 medium sweet potatoes
• 1 cup cooked chicken, shredded
• 1/2 cup low-sodium curry sauce
• 1 cup cauliflower florets, steamed or roasted
• 2 tablespoons plain, non-fat Greek yogurt for topping

Instructions:

1. Preheat the oven to 400°F (200°C). Pierce the sweet potatoes several times with a fork and bake for 45-60 minutes, or until tender.
2. While the sweet potatoes are baking, combine the shredded chicken and curry sauce in a small saucepan. Heat over medium-low heat until warmed through.
3. Once the sweet potatoes are cooked, split them open lengthwise and fluff the insides with a fork.
4. Top each sweet potato with the chicken curry mixture, steamed cauliflower, and a dollop of Greek yogurt.

Nutritional Information (approximate):

• Calories: 450
• Protein: 30g
• Sodium: 400mg
• Fiber: 12g

2. Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it’s all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It’s a complete meal with easy cleanup!

Ingredients:

• 1 lb baby potatoes, halved
• 1 tablespoon olive oil
• 2 bell peppers (any color), sliced
• 4 (4-ounce) salmon fillets
• 1 tablespoon chili powder
• 1 teaspoon lime zest
• 2 tablespoons lime juice
• Chopped fresh cilantro for garnish

Instructions:

1. Preheat oven to 425°F (220°C). On a large baking sheet, toss the potatoes with half of the olive oil and a pinch of black pepper. Roast for 15 minutes.
2. Add the bell peppers to the baking sheet and toss with the remaining olive oil. Roast for another 10 minutes.
3. In a small bowl, combine the chili powder and lime zest. Rub the mixture all over the salmon fillets.
4. Place the salmon on the baking sheet with the potatoes and peppers. Roast for 8-10 minutes, or until the salmon is cooked through.
5. Drizzle with lime juice and garnish with cilantro before serving.

Nutritional Information (approximate, per serving):

• Calories: 480
• Protein: 35g
• Sodium: 250mg
• Fiber: 8g

3. Chickpea Pasta with Mushrooms & Kale

Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying. Using chickpea pasta boosts the protein content significantly.

Ingredients:

• 8 oz chickpea pasta
• 1 tablespoon olive oil
• 8 oz mushrooms, sliced
• 4 cups chopped kale
• 2 cloves garlic, minced
• 1/4 cup low-sodium vegetable broth
• 2 tablespoons grated Parmesan cheese
• Red pepper flakes to taste (optional)

Instructions:

1. Cook the chickpea pasta according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat. Add the mushrooms and cook until browned, about 5-7 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Add the kale and vegetable broth to the skillet. Cook, stirring occasionally, until the kale is wilted.
5. Stir in the cooked pasta and Parmesan cheese. Season with red pepper flakes, if desired.

Nutritional Information (approximate, per serving of 2):

• Calories: 450
• Protein: 25g
• Sodium: 200mg
• Fiber: 15g

4. 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa

A honey-and-chipotle glaze gives this roasted salmon a sweet and spicy kick. If you have time, consider grilling or broiling the corn for a few minutes for additional flavor. Short on time? Thawed frozen corn can be used in place of fresh.

Ingredients:

• 1 lb salmon fillet, cut into 4 portions
• 1 tablespoon honey
• 1 teaspoon chipotle powder
• 8 small corn tortillas, warmed
• For the Salsa:
  • 1 cup corn (fresh or frozen, thawed)
  • 1 red bell pepper, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon lime juice

Instructions:

1. Preheat oven to 400°F (200°C). Place the salmon on a baking sheet lined with parchment paper.
2. In a small bowl, mix together the honey and chipotle powder. Brush the mixture over the salmon fillets.
3. Roast for 12-15 minutes, or until the salmon is cooked through.
4. While the salmon is roasting, prepare the salsa by combining all salsa ingredients in a medium bowl.
5. Flake the cooked salmon into large pieces. Serve the salmon in the warmed tortillas, topped with the corn and pepper salsa.

Nutritional Information (approximate, per 2 tacos):

• Calories: 480
• Protein: 30g
• Sodium: 250mg
• Fiber: 9g

5. Pasta, Tuna & Roasted Pepper Salad

The secret to this delicious pasta salad is a creamy low-fat dressing made with bottled roasted red peppers. If you have cooked chicken on hand, you can substitute it for the tuna.

Ingredients:

• 6 oz whole-wheat pasta
• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 1 jar (12 ounces) roasted red peppers, drained and chopped
• 1/2 cup plain, non-fat Greek yogurt
• 2 tablespoons chopped fresh basil
• 1/4 cup chopped red onion

Instructions:

1. Cook the pasta according to package directions. Drain and rinse with cold water.
2. In a large bowl, combine the cooked pasta, tuna, roasted red peppers, and red onion.
3. In a small bowl, whisk together the Greek yogurt and basil. Pour the dressing over the pasta salad and toss to combine.
4. Serve chilled or at room temperature.

Nutritional Information (approximate, per serving of 2):

• Calories: 450
• Protein: 30g
• Sodium: 200mg
• Fiber: 10g

6. Salmon Power Bowl

Crush your day with this salmon power bowl! Here, you’ll get protein and a healthy dose of omega-3s from salmon, antioxidants from shredded cabbage, and plenty of fiber from farro. Cumin and coriander flavor the salmon, while a fresh herb dressing coats the veggies.

Ingredients:

• 4 oz salmon fillet
• 1/2 cup cooked farro
• 1 cup shredded cabbage
• 1/2 cup shredded carrots
• For the Dressing:
  • 2 tablespoons plain, non-fat Greek yogurt
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon lemon juice
  • 1 teaspoon olive oil

Instructions:

1. Preheat oven to 400°F (200°C). Season the salmon with a pinch of cumin, coriander, and black pepper. Bake for 12-15 minutes, or until cooked through.
2. While the salmon is baking, prepare the dressing by whisking together the Greek yogurt, dill, lemon juice, and olive oil.
3. In a bowl, combine the cooked farro, shredded cabbage, and shredded carrots.
4. Flake the cooked salmon and add it to the bowl.
5. Drizzle with the dressing and toss to combine.

Nutritional Information (approximate):

• Calories: 480
• Protein: 35g
• Sodium: 250mg
• Fiber: 12g

7. Lemon-Garlic Steak & Green Beans

For a steak that’s deliciously tender, flavorful and not too fatty, we reach for strip (also known as New York strip or shell steak). It has less than half the saturated fat of a rib-eye but is more tender than leaner sirloin. Here, we cook green beans in the same pan used to sear the spiced steak. All those delicious drippings add richness to the beans—plus there’s one less pan to wash!

Ingredients:

• 1 (8-ounce) New York strip steak, trimmed
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• 8 oz green beans, trimmed
• 2 cloves garlic, minced
• 1 tablespoon lemon juice

Instructions:

1. Season the steak with the garlic powder and pepper.
2. Heat the olive oil in a large skillet over medium-high heat. Add the steak and cook for 3-5 minutes per side for medium-rare.
3. Transfer the steak to a cutting board and let it rest for 5 minutes before slicing.
4. Add the green beans and minced garlic to the same skillet. Cook, stirring often, until the green beans are tender-crisp, about 5-7 minutes.
5. Stir in the lemon juice.
6. Serve the sliced steak with the green beans.

Nutritional Information (approximate, per serving of 2):

• Calories: 420
• Protein: 30g
• Sodium: 150mg
• Fiber: 5g

8. Lemon-Garlic Pasta with Salmon

Wondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don’t forget to reserve some pasta water—its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.

Ingredients:

• 6 oz whole-wheat spaghetti
• 4 oz cooked salmon, flaked
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/4 cup low-sodium chicken or vegetable broth
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley

Instructions:

1. Cook the spaghetti according to package directions. Reserve 1/4 cup of the pasta water before draining.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute.
3. Add the broth and lemon juice to the skillet and bring to a simmer.
4. Stir in the cooked spaghetti, flaked salmon, and parsley. Toss to combine, adding the reserved pasta water as needed to create a sauce.

Nutritional Information (approximate, per serving of 2):

• Calories: 450
• Protein: 30g
• Sodium: 150mg
• Fiber: 8g

9. Penne with Tuna & Sun-Dried Tomatoes

Need a quick pasta dish that’s flavorful and colorful? This penne pasta dinner-for-two combines leeks, baby spinach, tuna and sun-dried tomatoes–and it’s ready in just 20 minutes!

Ingredients:

• 6 oz whole-wheat penne
• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 1/2 cup sun-dried tomatoes (not packed in oil), chopped
• 1 leek, white and light green parts only, thinly sliced
• 2 cups baby spinach
• 1 tablespoon olive oil
• 2 cloves garlic, minced

Instructions:

1. Cook the penne according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the leek and cook until softened, about 5 minutes.
3. Add the garlic and sun-dried tomatoes and cook for another minute until fragrant.
4. Stir in the spinach and cook until wilted.
5. Add the cooked penne and tuna to the skillet. Toss to combine and heat through.

Nutritional Information (approximate, per serving of 2):

• Calories: 480
• Protein: 30g
• Sodium: 200mg
• Fiber: 12g

10. Gochujang-Glazed Salmon with Garlic Spinach

Gochujang, a Korean red chile paste, and honey give this salmon a little bit of sweetness and a whole lot of spice.

Ingredients:

• 4 (4-ounce) salmon fillets
• 2 tablespoons gochujang (Korean chili paste, low-sodium if possible)
• 1 tablespoon honey
• 1 tablespoon low-sodium soy sauce or tamari
• 1 tablespoon olive oil
• 4 cups baby spinach
• 2 cloves garlic, minced

Instructions:

1. Preheat broiler. Line a baking sheet with foil.
2. In a small bowl, whisk together the gochujang, honey, and soy sauce.
3. Place the salmon on the prepared baking sheet and brush with the gochujang glaze.
4. Broil for 6-8 minutes, or until the salmon is cooked through and lightly caramelized.
5. While the salmon is broiling, heat the olive oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute.
6. Add the spinach and cook until wilted.
7. Serve the salmon with the garlic spinach.

Nutritional Information (approximate, per serving):

• Calories: 400
• Protein: 35g
• Sodium: 400mg
• Fiber: 4g

11. Farfalle with Tuna, Lemon and Fennel

This warm, flaked tuna and lemon pasta recipe is ready in 30 minutes.

Ingredients:

• 6 oz whole-wheat farfalle
• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 1 fennel bulb, thinly sliced
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/4 cup low-sodium chicken or vegetable broth
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley

Instructions:

1. Cook the farfalle according to package directions. Drain and set aside.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the fennel and cook until softened, about 5-7 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the broth and lemon juice. Bring to a simmer.
5. Add the cooked farfalle, tuna, and parsley to the skillet. Toss to combine and heat through.

Nutritional Information (approximate, per serving of 2):

• Calories: 460
• Protein: 30g
• Sodium: 200mg
• Fiber: 10g

12. Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette

This grilled salmon recipe paired with grilled vegetables and a charred lemon-garlic vinaigrette captures the flavor of summer with smoky flavor from the grill. Asparagus and zucchini are quick and easy to grill and pair nicely with the salmon.

Ingredients:

• 4 (4-ounce) salmon fillets
• 1 lb asparagus, trimmed
• 2 medium zucchini, sliced lengthwise
• 1 tablespoon olive oil
• For the Vinaigrette:
  • 1 lemon, halved
  • 2 cloves garlic
  • 2 tablespoons olive oil
  • 1 tablespoon white wine vinegar

Instructions:

1. Preheat grill to medium-high. Grill the lemon halves and garlic cloves until charred, about 5 minutes.
2. Toss the asparagus and zucchini with 1 tablespoon of olive oil and grill for 5-7 minutes, or until tender-crisp.
3. Season the salmon with black pepper and grill for 4-6 minutes per side, or until cooked through.
4. To make the vinaigrette, squeeze the juice from the charred lemon into a small bowl. Mince the charred garlic and add it to the bowl along with the 2 tablespoons of olive oil and vinegar. Whisk to combine.
5. Serve the grilled salmon and vegetables drizzled with the vinaigrette.

Nutritional Information (approximate, per serving):

• Calories: 450
• Protein: 35g
• Sodium: 200mg
• Fiber: 7g

13. 3-Ingredient Farro Bowl with Rotisserie Chicken

To make this hearty grain bowl, grab a salad kit from the grocery store. Then, top the kit with farro and chicken for a high-protein lunch or dinner that’s ready in minutes.

Ingredients:

• 1 cup cooked farro
• 4 oz rotisserie chicken, shredded
• 2 cups salad kit (with greens, vegetables, and a light vinaigrette)

Instructions:

1. Prepare the salad kit according to package directions, using only half of the dressing to control sodium.
2. In a large bowl, combine the prepared salad with the cooked farro and shredded rotisserie chicken.
3. Toss to combine and serve immediately.

Nutritional Information (approximate):

• Calories: 450
• Protein: 30g
• Sodium: 400mg
• Fiber: 10g

14. Spicy Shrimp, Vegetable & Couscous Bowls

We like the chewy bite and large size of pearl couscous (sometimes labeled Israeli couscous) for the base of these bowls.

Ingredients:

• 1 cup whole-wheat pearl couscous
• 1 lb large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 teaspoon smoked paprika
• 1/2 teaspoon red pepper flakes (or to taste)
• 2 tablespoons chopped fresh cilantro

Instructions:

1. Cook the couscous according to package directions. Fluff with a fork and set aside.
2. While the couscous is cooking, heat the olive oil in a large skillet over medium-high heat. Add the bell pepper and zucchini and cook until tender-crisp, about 5-7 minutes.
3. Add the shrimp, smoked paprika, and red pepper flakes to the skillet. Cook, stirring occasionally, until the shrimp are pink and cooked through, about 3-4 minutes.
4. Divide the couscous among four bowls. Top with the shrimp and vegetable mixture and garnish with cilantro.

Nutritional Information (approximate, per serving):

• Calories: 420
• Protein: 30g
• Sodium: 350mg
• Fiber: 9g

15. Spicy Orange Beef & Broccoli Stir-Fry

With fresh broccoli, ginger, red bell peppers and plenty of fresh citrus, this healthy beef stir-fry is sure to become a favorite. And it’s ready in 30 minutes, making it the perfect healthy weeknight dinner. Serve with brown rice.

Ingredients:

• 8 oz sirloin steak, thinly sliced
• 1 tablespoon low-sodium soy sauce or tamari
• 1 tablespoon orange juice
• 1 teaspoon cornstarch
• 1 tablespoon olive oil
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced
• 1/4 cup low-sodium beef broth

Instructions:

1. In a medium bowl, toss the steak with the soy sauce, orange juice, and cornstarch. Let it marinate for 10 minutes.
2. Heat the olive oil in a large skillet or wok over medium-high heat. Add the steak and cook until browned. Remove the steak from the skillet and set aside.
3. Add the broccoli and bell pepper to the skillet and stir-fry for 3-4 minutes, until tender-crisp.
4. Stir in the ginger and garlic and cook for another minute until fragrant.
5. Return the steak to the skillet and add the beef broth. Bring to a simmer and cook for 1-2 minutes, until the sauce has thickened slightly.

Nutritional Information (approximate, per serving of 2):

• Calories: 450
• Protein: 30g
• Sodium: 350mg
• Fiber: 7g

16. Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.

Ingredients:

• 4 oz salmon fillet, baked or grilled
• 2 cups chopped kale
• 1/2 cup chopped broccoli
• 1/2 cup shredded carrots
• For the Creamy Garlic Dressing:
  • 1/4 cup plain, non-fat Greek yogurt
  • 1 clove garlic, minced
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh dill

Instructions:

1. In a small bowl, whisk together the dressing ingredients.
2. In a large bowl, combine the kale, broccoli, and carrots.
3. Flake the cooked salmon and add it to the salad.
4. Drizzle with the creamy garlic dressing and toss to combine.

Nutritional Information (approximate):

• Calories: 420
• Protein: 35g
• Sodium: 250mg
• Fiber: 8g

17. White Bean & Veggie Salad

This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

Ingredients:

• 1 can (15 ounces) no-salt-added cannellini beans, rinsed
• 1 cup cherry tomatoes, halved
• 1 cup chopped cucumber
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• 1 avocado, diced
• For the Vinaigrette:
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard

Instructions:

1. In a large bowl, combine the cannellini beans, cherry tomatoes, cucumber, red onion, and parsley.
2. In a small bowl, whisk together the vinaigrette ingredients.
3. Gently fold in the diced avocado into the bean and vegetable mixture.
4. Drizzle with the vinaigrette and toss gently to combine.

Nutritional Information (approximate, per serving of 2):

• Calories: 400
• Protein: 18g
• Sodium: 150mg
• Fiber: 15g

Conclusion

Ending your day with a nutritious and satisfying dinner is essential for managing high blood pressure and promoting overall well-being. These 17 high-protein, low-sodium dinner recipes provide a delicious array of options that adhere to the heart-healthy guidelines of the DASH diet. By incorporating these meals into your weekly rotation, you can enjoy flavorful and fulfilling dinners while actively supporting your cardiovascular health.

References

[1] Mayo Clinic. “DASH diet: Healthy eating to lower your blood pressure.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456