Lower Sodium Vegetable Egg Rolls

Delicious Vegetables Egg Rolls that are lower in sodium than the traditional recipes

We love oriental food in my house, but because we watch our sodium intake, we typically eat it at home due to the high sodium content this cuisine usually presents. Egg rolls are a great side for stir fries, perfect party appetizers, and they’re great for lunch all by themselves. When I make egg rolls, I usually make a big batch and keep a couple out for lunch the next day and freeze the rest in baggies for another meal. This recipe for lower sodium vegetable egg rolls is my favorite, but you can easily add chicken or pork if you’d like.

Lower Sodium Vegetable Egg Rolls
Author: 
Serves: 12 egg rolls
 
Ingredients
  • 1 pkg egg roll wrappers
  • 1 tsp ground ginger
  • 2 cups shredded cabbage
  • ½ cup shredded carrots
  • 4 green onions, finely chopped
  • 2 tbsp low sodium Soy Sauce
  • 2⅓ cups cooking oil (I use Canola for frying)
Instructions
  1. Heat ⅓ cup Canola oil in a large frying pan on the stove top.
  2. In a large mixing bowl, toss the cabbage, carrots, and green onions with the soy sauce and ginger.
  3. Heat vegetable mixture in the oil until tender but not mushy, about 5 minutes.
  4. Lay out the egg roll wrappers, one at a time, and place about 2 tablespoons of the vegetable mixture in the middle.
  5. Roll the bottom up, then both sides in, then roll the last flap to complete.
  6. Note: If you put a thin layer of water on the perimeter of the wrap, it holds much better.
  7. In a large skillet, heat 2 cups of cooking oil for frying.
  8. Fry the egg rolls on one side for about a minute, flip them and do the same on the other side until the entire egg roll is golden brown.

  Lower Sodium Vegetable Egg Rolls

Although these egg rolls are way lower in sodium than traditional recipes, I need to point out that they are still higher in sodium than most of my recipes, but they’re incredibly delicious and I’m sure you’ll love them too. If you want to add meat to these egg rolls, cook up some chicken or ground pork and cut the vegetables in the recipe in half. My family especially loves when I make these with shredded chicken and serve them with some homemade sweet and sour sauce. Restaurant taste, restaurant quality, less than half the sodium. Here’s a heart-healthy recipe you’ll want to add to your recipe arsenal for sure!

Low Sodium Taco Casserole

Lower Sodium Taco Casserole
In my house, we love tacos and we have some version of them every week. We rotate between taco salads, traditional crunchy or soft tacos, and this low sodium taco casserole with homemade taco sauce which is also great for enchiladas. The casserole is probably my favorite to fix because I love meals that taste great, are easy to clean up, and allow you to make sure that everything is piping hot and ready to serve all at the same time. With a crushed corn tortilla crust, ground turkey, corn, beans, cheese, and enchilada sauce, this is one recipe you’ll definitely want to try!

Low Sodium Taco Casserole
Author: 
Recipe type: Main
Cuisine: Mexican
 
Ingredients
  • For the Casserole:
  • 1 lb lean ground turkey
  • 1 can no salt added corn
  • 1 can no salt added red beans of choice, blended in food processor
  • 1½ cups unsalted corn tortilla chips
  • 1½ cups enchilada sauce
  • Enchilada Sauce:
  • 3 tbsp Canola Oil
  • 1 tbsp flour
  • ¼ cup chili powder
  • 2 cups low sodium chicken broth
  • 10 oz can tomato paste
  • 1 tsp dried oregano
  • 1 tsp ground cumin
Instructions
  1. Prepare your sauce by adding oil and flour to a medium stovetop pan, heat for 1 minute, then add all other ingredients, stir, and simmer for about 15 minutes.
  2. Cook ground turkey until almost done.
  3. Add 1 cup enchilada sauce to turkey and simmer until turkey is cooked thoroughly.
  4. Crush ½ of the tortilla chips and cover the bottom of a 9x9 baking dish.
  5. Cover the crushed chips with the turkey mixture.
  6. Cover with corn.
  7. Cover with bean mixture.
  8. Crush the remaining ½ of the tortilla chips and sprinkle on top.
  9. Cover with cheese of choice (we use Monterrey Jack).
  10. Pour the remaining enchilada sauce evenly on top.
  11. Cover and cook in a 425º preheated oven for about 30 minutes, until cheese is evenly melted.

B likes to crush a few more chips over his to give it a crunch, so you could definitely try that too. Bug just prefers her “taco lasagna” the way it is. Either way, this low sodium taco casserole gets rave reviews in my house. The low sodium taco or enchilada sauce is completely delicious in all of your Mexican dishes without all of the added sodium of canned or jarred sauces.

low sodium taco casserole

Simple and delicious, this low sodium taco casserole is a great addition to your weekly family meal plan and a nice change from traditional tacos from time to time. Since everything is already in one place, there’s no need to pair it with anything. You already have your protein and vegetables, so all you need to add is the heat with a few jalapenos and enjoy!

Low Sodium Sloppy Joes

low sodium sloppy joes, homemade sloppy joe sauce, manwich copycat
Sloppy Joes are a great, quick weeknight meal and my family loves them. We love a good Manwich as much as anyone, but holy heck, have you seen the sodium packed in that can? And then when you pair your sandwich with chips and pickles, you’ve got a plate full of salt that just isn’t very heart healthy (although it is delicious). If your family loves Sloppy Joes too, but you’re trying to reduce the sodium in your diet (you should), you’re going to want to try this recipe for lower sodium Sloppy Joes. It tastes as good as a Manwich, hold the salt please and thank you.

Low Sodium, Turkey Sloppy Joes
Author: 
Recipe type: Main
 
Ingredients
  • 1.5 lbs lean ground turkey
  • 1 cup low sodium ketchup
  • ¼ cup water
  • 2 tbsp brown sugar
  • 2 tsp low sodium Worcestershire Sauce
  • 2 tsp prepared mustard
  • ½ tsp Mrs. Dash Garlic & Herb Seasoning
  • ½ tsp Mrs. Dash Onion & Herb Seasoning
  • 5 dashes of your favorite hot sauce
Instructions
  1. Brown the lean ground turkey.
  2. Add all wet ingredients and stir.
  3. Add seasonings and mix thoroughly.
  4. Simmer for about 20-30 minutes.

  low sodium sloppy joes

Serve these Sloppy Joes on a bun paired with some homemade baked sweet potato chips,  and bread & butter pickle slices (since they are lower in sodium than dill chips), or canned low sodium jalapenos for an easy weeknight meal that your family will love. Simple and delicious, this is one meal you’re definitely going to want to add into your weekly meal plan.