The holidays always approach so quickly every year it seems. Especially as soon as the weather starts getting cooler it feels like our schedules start to get a little more hectic. So when it comes to figuring out what to have for the holidays, the last thing you need to be spending your precious time on is looking for low sodium Thanksgiving recipes right? After all, it can be a struggle already finding low sodium recipes on a daily basis.
Allow me to help you with this task by providing 20 low sodium Thanksgiving recipes that will fit well within a heart healthy diet so you can get back to doing other (more exciting) holiday things.
Table of Contents
What is considered a low sodium Thanksgiving recipe?
Low sodium is considered 140mg per serving or less. So when you’re looking for a low sodium recipe, there are a couple of things you’ll want to look for:
1. If the recipe lists out the nutrition facts, it will likely already have the sodium per serving listed for you. However, if it doesn’t, take each ingredient and add up the sodium. Then divide this number by the number of servings it makes to give you the sodium amount per serving.
2. You might be able to determine if a recipe is low in sodium by looking at the ingredients. If there is more than 1 teaspoon of salt, it’s very likely not a low sodium recipe. That’s because there is about 2400mg of sodium per teaspoon of salt. Of course this depends on how many servings the recipe makes. So be sure to keep that in mind as well.
Reading labels
When shopping for ingredients for your low sodium Thanksgiving recipes, be sure you’re getting ingredients that will meet the criteria. There are several terms used on packages which may actually give you more sodium than you wanted. Here’s what each one of them means so you can shop smarter not harder:
Sodium free – The product will have less than 5mg of sodium but doesn’t have any salt added to it.
No salt added – The product will not have any salt added to it, but will likely still contain some sodium naturally from the food itself.
Very low sodium – The product will have less than 35mg sodium per serving.
Low sodium – The product will have less than 140mg sodium per serving.
Reduced sodium – The sodium in this product has been reduced by 25 percent compared to the original product. For example, if the original product has 450mg per serving, the reduced sodium version will have about 338mg per serving.
Light in sodium – The sodium in this product has been reduced by 50 percent compared to the original product. For example, if the original product has 450mg per serving, the light in sodium version will have 225mg per serving.
When shopping for ingredients, I recommend choosing products labeled “sodium free”, “no salt added”, “very low sodium”, or “low sodium” to make sure it will fit your goals.
Psst! Want some more guidance on a low sodium diet outside of the holiday season? Check out my other blog post on salt free seasonings for everyday use.
How can you make a low sodium Thanksgiving dinner?
If you have to stick with 1500mg of sodium per day, aim for 500-700mg for your Thanksgiving dinner. Don’t skip meals or snacks throughout the day, but try to make them lower in sodium so that you have enough to work with at dinner. Skipping meals can actually make it harder to stick with a plan because you’ll likely be extremely hungry.
Foods that tend to be lower in sodium naturally are fruits, vegetables, and most starches. However, a lot of the sodium in dishes comes from what is being added to them. If you are able and it makes sense to do so, ask those who are preparing the dish to set aside some without salt added to it. This often works best for mashed potatoes, green beans, and carrots for example.
Casseroles on the other hand can be tricky. This might be where you’ll want to find your own low sodium Thanksgiving recipes if you are expected to bring something. This way you can control how much salt goes into it or use a salt substitute such as NuSalt or Morton Sodium Free.
Below are several low sodium Thanksgiving recipes you might consider bringing.
Appetizers
Veggie Platter with Dip
Veggies are naturally low in sodium, but dips can add up. Try out this low sodium ranch dressing with Greek yogurt or this low sodium hummus.
Stuffed Mushrooms
These vegan stuffed mushrooms are ALMOST low sodium on their own. Make them low sodium by using a salt substitute instead of regular salt.
Spiced Nuts
Nuts are a great heart healthy option because they contain unsaturated fats and vitamin E. Use a salt substitute with these Sweet and Spicy Rosemary Nuts to make them low sodium.
Turkey
If you are preparing the turkey, be sure to pick one up that is low in sodium. Often turkeys are plumped up with a salt-brine. Turkeys that state “Organic” and/or “Free Range” on the label tend to be lower in sodium. But double check the nutrition facts. Most likely you’ll find something around 125mg per serving or less.
When it comes to cooking the turkey, utilize fresh herbs and citrus to flavor it up. Here’s a turkey recipe with only 96mg of sodium per serving!
Side Dishes
Gravy
One of the sides that is notorious for being high in sodium. But there are options! If you’re looking for a low sodium gravy, check this recipe out. Be sure to use a salt substitute instead of regular salt to keep the sodium on the lower end.
Alternatively, you can do a mushroom gravy which can still give you those fall vibes.
Cranberry sauce
It’s naturally low in sodium, but more concerning is that it’s very high in added sugar. To continue the heart healthy aspect of this post, here’s a low sugar cranberry sauce recipe.
Mashed potatoes
Potatoes are also naturally low in sodium. Like other dishes, it’s all about what you add to it. Choose unsalted butter and use a salt substitute.
Macaroni and cheese
A side dish that is often extremely high in sodium. So if you’re unsure how it’s made from someone else, best to skip this one. But if you’re making it yourself, here’s a low sodium mac and cheese recipe.
Green bean casserole
Another side dish that is often high in sodium. But you have a couple of options here. You can try out this casserole recipe or you can opt for regular green beans. In my opinion, green bean casserole doesn’t HAVE to be a staple at Thanksgiving (don’t hate me!).
Sweet potato casserole
Similar to cranberry sauce, the real concern here is the added sugar. So here’s a recipe that’s both low in sodium and also low in added sugar.
Not a fan of sweet potato casserole? Check out this other recipe using sweet potatoes in a different way – roasted cinnamon sweet potato and apples.Use a salt substitute.
Rolls
If you’re doing most of the cooking this year, opt for a store bought bread option such as Rhodes or King’s Hawaiian.
If you’re set on making your own rolls from scratch, here’s an easy low sodium recipe to try out.
Stuffing
In my household, no Thanksgiving is complete without a side of stuffing to go with the turkey. If you prefer to make your’s from scratch, here’s a recipe to check out. It’s just 80mg per serving!
If you prefer the Stovetop brand, they do have a “lower sodium” option. Keep in mind that doesn’t mean it meets the low sodium criteria of 140mg or less per serving. But in fact it’s a little bit higher if you have some wiggle room in your diet.
Salads
There are many fall salads to choose from and the great news is that they can easily be made to be low sodium. Here are a few options:
Simple Thanksgiving Salad
Fall Salad – use unsalted nuts
Butternut Squash and Kale Salad – use unsalted nuts and salt substitute
Desserts
Pumpkin Pie
A staple at Thanksgiving, you just have to have it! Here’s a recipe for low sodium pumpkin pie. Want the whipped cream? It’s typically low in sodium as well, so go for it!
Pecan Pie Bars
You’re either a pumpkin fan or a pecan fan (or sometimes both!). So this is another flavor staple you can usually expect at Thanksgiving. I honestly had a hard time finding a pie recipe that was low in sodium, but I did find these pecan pie bars which are pretty close at only 51mg per serving!
Apple Crumble
Not a pie fan? How about a low sodium apple crumble?
One thing to keep in mind
While it’s a good idea to keep sodium levels low (especially if you have congestive heart failure), just remember that if you go over your goal for the day, it will not impact your health long-term. There’s always tomorrow to get back on track! So don’t be too hard on yourself and take time to enjoy the holiday with friends and family.
Struggling to manage you heart health on a daily basis? Reach out to schedule a free 30-minute video call where I’d be happy to chat further on how I can help.