Simply Delicious Low Sodium Stir Fry Recipes to Keep You and Your Family Satisfied

low sodium stir fry recipes

According to John, “Low-sodium stir fries provide simple solutions for healthier eating”.

Low-sodium stir fries offer simple ways to cook more heart-healthy meals. While watching sodium is important, dishes can stay flavorful. 

Believe it or not, there are surprising tricks for depth of taste without extra salt. Discover these little-known secrets to spice up cooking in exciting new ways.

Key Takeaways

Low sodium stir fry recipes provide simple and healthy options for home cooked meals that are high in nutrients and flavor yet low in sodium. The included chicken and vegetable stir fry recipe is both tasty and easy to make with only 109mg sodium per serving.

Low Sodium Stir Fry Recipes for a Healthy Diet

We’ve all heard that too much dietary sodium can be bad for our health, but did you know how much is too much? The average American consumes around 3,400mg of sodium per day, which exceeds the recommended limit of 2,300mg (1). 

Eating a low-sodium diet is important because it can help reduce your risk for high blood pressure, heart disease, and stroke (2). High blood pressure, or hypertension, often has no symptoms, so you may not even know you have it without checking your numbers regularly. 

Making smarter choices in the kitchen by incorporating more low-sodium recipes into your meal plan can help keep your numbers in a healthy range. One simple swap you can make is choosing low-sodium stir fries over other high-sodium takeout options.

Here is a simple chicken stir fry recipe with only 109mg of sodium per serving. Feel free to swap in your favorite low-sodium seasonings to keep it flavorful without salt.


  • 12 oz chicken breasts, diced
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp rice vinegar
  • 1 tbsp honey
  • 2 cloves garlic, minced
  • 1 tbsp grated ginger
  • 1 bell pepper, diced
  • 1 cup broccoli florets
  • 1 cup carrots, julienned
  • 2 cups cooked brown rice


  1. In a small bowl, whisk together the soy sauce, rice vinegar, honey, garlic and ginger. Set aside.
  2. Heat a large skillet over medium-high heat and add the chicken. Cook for 5-7 minutes until no longer pink. Remove chicken and set aside.
  3. Add the bell pepper, broccoli and carrots to the same skillet. Cook for 5-7 minutes, stirring frequently, until vegetables are crisp-tender.
  4. Return chicken to the skillet along with the sauce. Toss everything together until sauce is thickened and coats the ingredients, about 2 more minutes.
  5. Serve stir fry over brown rice. Enjoy!

Store any leftovers in an airtight container in the fridge for up to 3 days. You can also freeze individual portions for a quick future meal. This filling dish gives you protein, vegetables and whole grains to support your health goals while keeping the sodium in check. Feel free to substitute other lean meats like shrimp or tofu.

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Credit : The Low Sodium Queen

Tips for Creating Flavor Without Sodium

Stir fries are a quick and healthy weeknight option. Paying attention to seasoning techniques and ingredient choices makes them truly satisfying without extra sodium.


  • Garlic: Sauté minced garlic in oil before adding other ingredients for aromatic depth.
  • Ginger: Grate fresh ginger into stir fries for spicy warmth; pairs well with chicken, beef and vegetables.
  • Chili garlic sauce: A little bit of this condiment adds a savory kick without much sodium.
  • Five spice powder: Classic Chinese seasoning blend of cinnamon, clove, fennel, star anise and Szechuan peppercorns.
  • Sesame oil: Brings nutty richness to dishes; add a small amount when cooking for maximum flavor.
  • Soy sauce: Limit to 1 tsp per serving and look for reduced-sodium varieties.


  • Bell peppers, broccoli and carrots lend color and crunch to any stir fry.
  • Protein choices like chicken, beef, shrimp, tofu or tempeh offer versatility.
  • Mushrooms like shiitake add umami depth; won’t overpower other flavors.
  • Napa or cabbage provide texture; their mild flavors pair well with assertive seasonings.
  • Snap or green beans offer antioxidants and fiber to round out the dish.


  • Slice all ingredients uniformly so they cook at the same rate.
  • Stir fry over high heat in small batches for textures to remain distinct.
  • Remove proteins as they finish cooking before adding veggies to the hot wok or pan.
  • Let residual heat cook through vegetables without over-browning them.
  • For extra flavor, sear protein slices before stir frying together with vegetables.

With attention to herb and spice blends plus cooking methods, it’s possible to achieve deep savory stir fry flavor without relying on sodium-laden ingredients like regular soy sauce. Experimentation is key to finding new combinations to tantalize the taste buds.

Protein Options for Low Sodium Stir Fries

Stir fries are the perfect medium for highlighting varied protein choices. Selecting lower sodium sources guarantees home-cooked meals meet health priorities without compromising on taste.


  • Chicken: Skinless and boneless breasts or thighs provide clean protein while sustaining flavor with fewer calories than red meat (3).
  • Pork: Cut back on salt with lean loin chops or tenderloin that cook up moist and tender.
  • Beef: Flank or sirloin steak slices mean less sodium than ground while adding vibrant color from lively juices.


  • Shrimp: Small shells that peel and devein easily for fast weeknight meals without worries over toughness.
  • Fish: Fillets like salmon or cod cook quickly and flake apart nicely without breaking into chunks.


  • Hard boiled: Dice and add boiled eggs towards the end for creamy, protein-rich bites that won’t overcook.
  • Scrambled: Whip up a batch ahead of time then stir into hot dishes until just set for a rich source of complete proteins.
ChickenLean, versatile and budget-friendly
ShrimpQuick-cooking seafood boosts zinc, B12
EggsComplete protein powerhouse with versatility

With options like these lower in sodium content, healthy home-cooked stir fries can satisfy any appetite. Remember to watch added salts and choose reduced varieties as available.

Health Benefits from Low Sodium Diet

low sodium stir fry recipes

Maintaining a healthy sodium intake plays a key role in reducing risk factors for serious chronic conditions. Cutting back even a small amount can make a positive impact.


Reduced sodium stops kidneys from retaining excess fluid, lowering blood volume and pressure naturally over time.

Lower BP prevents dangerous spikes that strain the heart over decades, improving cardiovascular health outcomes.


High blood pressure, if uncontrolled long-term, severely increases risk of heart attack, heart failure and other issues.

By decreasing sodium intake, it’s easier to control BP through diet and avoid related complications.


Sodium interferes with calcium and magnesium absorption in the body over years of excess intake.

More balanced levels promote bone mineral density to reduce osteoporosis risk with age.

ConditionSodium Connection
High blood pressureDirect cause – sodium intake raises BP readings
Heart diseaseHigh BP from sodium over time damages heart
StrokeResult of long-term high BP and sodium levels

Moderating sodium means moderating health risks. Even reducing by 1,000mg daily makes an impact on longevity and wellness. With homemade low-sodium meals, it’s simple.


I hope I’ve helped explain why maintaining a low-sodium lifestyle is so important for your overall health and well-being. As you can see from the statistics, cutting back on just a little bit of sodium each day makes a big difference in reducing your risk for serious conditions like high blood pressure, heart disease, and stroke. 

The best way to achieve this is by incorporating more home-cooked low-sodium meals into your routine. The recipes shared here for chicken and vegetable stir fries are not only delicious but also easy to make, budget-friendly, and packed with nutrients from the lean protein and fresh produce. 

Remember to have fun experimenting with different flavorful spice blends to keep your meals tasting great without relying too much on sodium. Your taste buds and heart will thank you later for making healthier choices in the kitchen today. Don’t forget – you can do this!

If you found this article helpful, please leave a comment below sharing your favorite low-sodium recipe or cooking tip. I’d love to hear from you!



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