29 Delicious Low Sodium Pasta Recipes for a Healthy Heart

How about enjoying your favorite pasta dishes while keeping your heart happy? We’ve gathered 29 delicious low sodium recipes that don’t skimp on flavor—from quick weeknight dinners to comforting classics. Whether you’re managing your health or just looking for tasty, heart-friendly meals, these dishes prove that healthy eating can be absolutely satisfying. Dive in and discover your new go-to pasta favorites!

Garlic and Herb Low Sodium Spaghetti

Looking for a comforting pasta dish that won’t leave you feeling weighed down? This garlic and herb spaghetti is your new weeknight hero. You’ll love how the aromatic herbs and gentle garlic flavor come together in this low-sodium version that’s still packed with flavor.

Ingredients

– 8 ounces dried spaghetti
– 3 tablespoons rich extra virgin olive oil
– 4 cloves fresh garlic, thinly sliced
– 1 teaspoon dried oregano
– 1 teaspoon dried basil
– ½ teaspoon crushed red pepper flakes
– ¼ cup freshly grated Parmesan cheese
– 2 tablespoons chopped fresh parsley
– ½ teaspoon freshly ground black pepper

Instructions

1. Bring a large pot of water to a rolling boil over high heat.
2. Add 8 ounces dried spaghetti to the boiling water and cook for 9-11 minutes until al dente, stirring occasionally to prevent sticking.
3. While pasta cooks, heat 3 tablespoons rich extra virgin olive oil in a large skillet over medium-low heat.
4. Add 4 cloves thinly sliced fresh garlic to the oil and cook for 2-3 minutes until fragrant and lightly golden, stirring constantly to prevent burning.
5. Stir in 1 teaspoon dried oregano, 1 teaspoon dried basil, and ½ teaspoon crushed red pepper flakes, cooking for 30 seconds until the herbs become aromatic.
6. Drain the cooked spaghetti, reserving ½ cup of the starchy pasta water.
7. Add the drained spaghetti directly to the skillet with the herb oil.
8. Toss the spaghetti with the oil mixture until every strand is evenly coated.
9. Stir in ¼ cup freshly grated Parmesan cheese until it melts into a creamy sauce.
10. If the sauce seems too thick, gradually add 2-3 tablespoons of the reserved pasta water while tossing to reach your desired consistency.
11. Remove the skillet from heat and stir in 2 tablespoons chopped fresh parsley and ½ teaspoon freshly ground black pepper.

Zesty garlic notes mingle beautifully with the earthy herbs in this satisfying dish. The spaghetti maintains a perfect al dente bite while the Parmesan creates a creamy coating that clings to every strand. Try topping it with grilled shrimp or serving alongside a crisp green salad for a complete meal that feels both light and deeply comforting.

Creamy No-Salt-Added Alfredo Pasta

Ugh, we’ve all been there—craving that creamy, comforting Alfredo pasta but wanting something a bit lighter on the sodium. This version skips the added salt entirely, letting the natural, rich flavors of the ingredients shine through in a way that’s just as satisfying.

Ingredients

• 8 ounces of dried fettuccine pasta
• 2 tablespoons of rich unsalted butter
• 3 cloves of aromatic fresh garlic, minced
• 1 cup of heavy whipping cream
• 1/2 cup of freshly grated Parmesan cheese
• 1/4 teaspoon of finely ground black pepper
• 2 tablespoons of fresh parsley, finely chopped

Instructions

1. Bring a large pot of water to a rolling boil over high heat.
2. Add the dried fettuccine pasta to the boiling water and cook for 8-10 minutes, stirring occasionally, until it is al dente (tender but still firm to the bite).
3. Drain the cooked pasta in a colander, but do not rinse it; the starchy surface helps the sauce cling better.
4. While the pasta cooks, melt the rich unsalted butter in a large skillet over medium heat.
5. Add the minced aromatic fresh garlic to the skillet and sauté for 1-2 minutes, until fragrant and lightly golden, being careful not to burn it.
6. Pour in the heavy whipping cream and bring it to a gentle simmer, stirring constantly with a whisk.
7. Let the cream simmer for 3-4 minutes, until it slightly thickens and coats the back of a spoon.
8. Reduce the heat to low and gradually whisk in the freshly grated Parmesan cheese until the sauce is smooth and creamy.
9. Stir in the finely ground black pepper until evenly distributed throughout the sauce.
10. Add the drained pasta to the skillet and toss thoroughly to coat every strand with the sauce.
11. Garnish with the finely chopped fresh parsley just before serving.

Keep in mind that the creamy sauce will thicken as it cools, so serve it immediately for the best texture. The gentle pepper and savory Parmesan create a deeply comforting flavor without any added salt, making this dish feel indulgent yet balanced. Try topping it with grilled chicken or steamed broccoli for a complete meal that everyone will love.

Low Sodium Tomato Basil Penne

Tired of bland low-sodium meals that leave you craving more flavor? This vibrant tomato basil penne proves you don’t need excess salt for a satisfying dinner. You’ll love how the fresh ingredients shine through in every bite.

Ingredients

– 8 ounces whole wheat penne pasta
– 2 tablespoons rich extra virgin olive oil
– 3 cloves fresh garlic, minced
– 1 (28-ounce) can crushed San Marzano tomatoes
– 1/4 cup fresh basil leaves, chopped
– 1 teaspoon dried oregano
– 1/2 teaspoon freshly ground black pepper
– 1/4 teaspoon red pepper flakes
– 1/4 cup grated Parmesan cheese

Instructions

1. Bring a large pot of water to a rolling boil over high heat.
2. Add 8 ounces of whole wheat penne pasta to the boiling water.
3. Cook the pasta for exactly 9 minutes, stirring occasionally to prevent sticking.
4. Drain the pasta in a colander, reserving 1/2 cup of the starchy pasta water.
5. Heat 2 tablespoons of rich extra virgin olive oil in a large skillet over medium heat.
6. Add 3 cloves of minced fresh garlic and sauté for 1 minute until fragrant but not browned.
7. Pour in the 28-ounce can of crushed San Marzano tomatoes.
8. Stir in 1 teaspoon of dried oregano, 1/2 teaspoon of freshly ground black pepper, and 1/4 teaspoon of red pepper flakes.
9. Simmer the sauce uncovered for 15 minutes, stirring occasionally, until it thickens slightly.
10. Add the drained penne pasta to the skillet with the tomato sauce.
11. Toss the pasta with the sauce, adding 2-3 tablespoons of the reserved pasta water to help the sauce cling to the pasta.
12. Remove the skillet from the heat and stir in 1/4 cup of chopped fresh basil leaves.
13. Divide the pasta among four serving bowls.
14. Top each serving with 1 tablespoon of grated Parmesan cheese.

Zesty and satisfying, this penne delivers a perfect al dente bite coated in vibrant tomato sauce. The fresh basil adds a garden-fresh aroma that fills your kitchen, while the Parmesan provides just enough salty richness without overwhelming the dish. Try serving it with a simple green salad for a complete meal that feels anything but restrictive.

Lemon Herb Angel Hair Pasta

Just when you think pasta can’t get any better, this lemon herb angel hair comes along and proves you wrong. It’s the kind of effortless dish that feels fancy but comes together in minutes—perfect for those nights when you want something special without the fuss. Bright, fresh, and seriously satisfying, it might just become your new go-to.

Ingredients

• 8 ounces delicate angel hair pasta
• 3 tablespoons rich extra virgin olive oil
• 4 cloves aromatic garlic, thinly sliced
• 1 juicy lemon, zested and juiced
• 1/4 cup freshly chopped parsley
• 2 tablespoons fragrant fresh basil, chopped
• 1/2 teaspoon flaky sea salt
• 1/4 teaspoon freshly cracked black pepper
• 1/4 cup salty Parmesan cheese, freshly grated

Instructions

1. Bring a large pot of salted water to a rolling boil over high heat.
2. Add the delicate angel hair pasta and cook for exactly 4 minutes, stirring occasionally to prevent sticking.
3. Reserve 1/2 cup of the starchy pasta water before draining the pasta.
4. While the pasta cooks, heat 3 tablespoons of rich extra virgin olive oil in a large skillet over medium-low heat.
5. Add 4 cloves of thinly sliced aromatic garlic and cook for 2-3 minutes until fragrant but not browned.
6. Remove the skillet from heat and stir in the zest and juice from 1 juicy lemon.
7. Tip: Adding lemon off the heat preserves its bright flavor and prevents bitterness.
8. Add the drained pasta directly to the skillet with the lemon-garlic oil.
9. Toss the pasta continuously while gradually adding the reserved pasta water until the sauce lightly coats the noodles.
10. Tip: The starchy pasta water helps create a silky, emulsified sauce that clings perfectly.
11. Stir in 1/4 cup freshly chopped parsley, 2 tablespoons fragrant fresh basil, 1/2 teaspoon flaky sea salt, and 1/4 teaspoon freshly cracked black pepper.
12. Toss everything together until the herbs are evenly distributed and wilted slightly from the warm pasta.
13. Sprinkle with 1/4 cup salty Parmesan cheese and give one final gentle toss.
14. Tip: Adding cheese at the end keeps its flavor bright and prevents clumping in the sauce.
15. Serve immediately while warm.

The pasta has this wonderful slippery texture that lets the bright lemon and fresh herbs shine through every bite. For an extra touch, try serving it with grilled shrimp or alongside a simple arugula salad—the peppery greens complement the citrus notes beautifully.

Low Sodium Vegetable Pesto Linguine

Getting dinner on the table doesn’t have to mean sacrificing flavor for health. You’ll love how this vibrant pasta comes together with minimal effort. It’s the perfect weeknight meal that feels both nourishing and indulgent.

Ingredients

• 8 ounces dried linguine pasta
• 2 tablespoons rich extra virgin olive oil
• 3 cloves fresh garlic, minced
• 1 medium zucchini, thinly sliced into half-moons
• 1 cup sweet cherry tomatoes, halved
• 2 cups fresh baby spinach leaves
• 1/2 cup prepared low-sodium basil pesto
• 1/4 cup toasted pine nuts
• 1/4 cup freshly grated Parmesan cheese
• 1/4 teaspoon freshly ground black pepper

Instructions

1. Bring a large pot of salted water to a rolling boil over high heat.
2. Add dried linguine pasta and cook for 9-11 minutes until al dente, stirring occasionally to prevent sticking.
3. While pasta cooks, heat rich extra virgin olive oil in a large skillet over medium heat.
4. Add minced fresh garlic and sauté for 1 minute until fragrant but not browned.
5. Add thinly sliced zucchini and cook for 4-5 minutes until slightly softened.
6. Stir in halved cherry tomatoes and cook for 2-3 minutes until they begin to release their juices.
7. Drain cooked pasta, reserving 1/4 cup of pasta water for later use.
8. Add drained pasta directly to the vegetable mixture in the skillet.
9. Pour in low-sodium basil pesto and 2 tablespoons of reserved pasta water, tossing to coat everything evenly.
10. Fold in fresh baby spinach leaves and cook for 1-2 minutes until just wilted.
11. Remove skillet from heat and sprinkle with toasted pine nuts, freshly grated Parmesan cheese, and freshly ground black pepper.
12. Toss everything together one final time until well combined.

Serving this immediately lets you enjoy the wonderful contrast between the tender pasta and crisp-tender vegetables. The pesto clings beautifully to every strand, while the pine nuts add a satisfying crunch. Try topping it with extra Parmesan and a drizzle of olive oil for an extra special presentation.

Spinach and Feta Low Sodium Ziti

Finally, you’ve found that perfect pasta dish that feels indulgent but won’t leave you feeling weighed down. This spinach and feta ziti comes together in one pan and delivers all the comfort without the guilt. You’ll love how the creamy feta melts into the pasta for a dish that’s both satisfying and surprisingly light.

Ingredients

• 8 ounces dried ziti pasta
• 2 tablespoons rich extra virgin olive oil
• 3 cloves aromatic garlic, minced
• 5 ounces fresh baby spinach leaves
• 1 cup crumbled creamy feta cheese
• 1/2 cup grated Parmesan cheese
• 1/4 teaspoon freshly ground black pepper
• 2 cups low-sodium vegetable broth
• 1 cup whole milk
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano

Instructions

1. Heat your large skillet over medium heat and add the rich extra virgin olive oil.
2. Add the aromatic minced garlic and cook for exactly 1 minute until fragrant but not browned.
3. Pour in the 8 ounces of dried ziti pasta and toast for 2 minutes, stirring constantly until lightly golden.
4. Add the 5 ounces of fresh baby spinach leaves and cook for 2 minutes until wilted, stirring frequently.
5. Pour in the 2 cups of low-sodium vegetable broth and 1 cup of whole milk, then add 1 teaspoon of dried oregano.
6. Bring the mixture to a gentle boil, then immediately reduce heat to maintain a steady simmer.
7. Cover the skillet and cook for 12 minutes, stirring every 3 minutes to prevent sticking.
8. Remove the lid and check that the pasta is al dente – it should be tender but still have a slight bite.
9. Stir in 1 cup of crumbled creamy feta cheese until it begins to melt into the sauce.
10. Add 1/2 cup of grated Parmesan cheese and 1/4 teaspoon of freshly ground black pepper.
11. Drizzle in 1 tablespoon of fresh lemon juice and stir everything together until well combined.
12. Cook for 2 more minutes uncovered until the sauce thickens slightly and coats the pasta.
13. Remove from heat and let rest for 3 minutes before serving to allow flavors to meld.

A perfect balance of creamy and tangy, this ziti has the feta melting into every nook of the pasta while the spinach keeps it fresh. The texture is wonderfully creamy without being heavy, with the ziti holding its shape beautifully. Try serving it with a simple arugula salad for contrast, or top with extra Parmesan and a sprinkle of red pepper flakes for those who like a little heat.

Chili Lime Low Sodium Shrimp Fettuccine

Oh my goodness, have you ever had one of those days where you want something fancy but don’t want to spend hours in the kitchen? This chili lime shrimp fettuccine is your answer—it’s bright, zesty, and comes together in no time. You’re going to love how the flavors pop.

Ingredients

• 8 ounces dried fettuccine pasta
• 1 pound large raw shrimp, peeled and deveined
• 2 tablespoons rich extra virgin olive oil
• 3 cloves fresh garlic, minced
• 1 teaspoon chili powder
• 2 tablespoons freshly squeezed lime juice
• 1/4 cup chopped fresh cilantro
• 1/4 cup grated Parmesan cheese
• 1/4 teaspoon freshly ground black pepper

Instructions

1. Bring a large pot of salted water to a rolling boil over high heat.
2. Add the dried fettuccine pasta and cook for 8-10 minutes until al dente, stirring occasionally to prevent sticking.
3. While pasta cooks, pat the raw shrimp completely dry with paper towels—this helps them sear beautifully instead of steaming.
4. Heat the rich extra virgin olive oil in a large skillet over medium-high heat until shimmering.
5. Add the shrimp in a single layer and cook for 2 minutes until the bottoms turn pink.
6. Flip each shrimp and cook for another 1-2 minutes until opaque throughout.
7. Add the minced fresh garlic and chili powder to the skillet, stirring constantly for 30 seconds until fragrant.
8. Remove skillet from heat and stir in the freshly squeezed lime juice.
9. Drain the cooked pasta, reserving 1/4 cup of the starchy pasta water.
10. Add the drained pasta to the shrimp mixture along with the reserved pasta water—the starch helps create a silky sauce that clings to every strand.
11. Toss everything together until the pasta is evenly coated.
12. Stir in the chopped fresh cilantro, grated Parmesan cheese, and freshly ground black pepper.

So there you have it—the fettuccine stays wonderfully chewy while soaking up that bright chili-lime sauce. Serve it immediately with extra lime wedges for squeezing over the top, or toss in some cherry tomatoes for a colorful twist. Either way, you’ll get that perfect balance of spicy, tangy, and savory in every bite.

Mushroom and Onion Low Sodium Tagliatelle

Oh, you know those cozy nights when you want something comforting but still feel good about what you’re eating? This mushroom and onion tagliatelle hits that sweet spot perfectly. It’s hearty, flavorful, and so simple to pull together for a satisfying weeknight dinner.

Ingredients

• 8 ounces dried tagliatelle pasta
• 2 tablespoons rich extra virgin olive oil
• 1 large yellow onion, thinly sliced
• 3 cloves fresh garlic, minced
• 12 ounces cremini mushrooms, sliced
• 1/4 cup dry white wine
• 1/2 cup low-sodium vegetable broth
• 2 tablespoons chopped fresh parsley
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons grated Parmesan cheese

Instructions

1. Bring a large pot of water to a rolling boil over high heat.
2. Add the dried tagliatelle pasta and cook for 8-10 minutes until al dente, stirring occasionally to prevent sticking.
3. While pasta cooks, heat rich extra virgin olive oil in a large skillet over medium heat.
4. Add thinly sliced yellow onion and cook for 5-7 minutes until softened and translucent, stirring frequently.
5. Stir in minced fresh garlic and cook for 1 minute until fragrant.
6. Add sliced cremini mushrooms and cook for 8-10 minutes until they release their liquid and turn golden brown.
7. Pour in dry white wine to deglaze the pan, scraping up any browned bits from the bottom.
8. Add low-sodium vegetable broth and simmer for 3-4 minutes until the liquid reduces slightly.
9. Drain the cooked pasta, reserving 1/4 cup of pasta water.
10. Add the drained pasta to the mushroom mixture along with the reserved pasta water.
11. Toss everything together until the pasta is well coated with the sauce.
12. Stir in chopped fresh parsley and freshly ground black pepper.
13. Divide among serving bowls and top with grated Parmesan cheese.

Hearty and satisfying, this dish delivers wonderful earthy flavors from the mushrooms balanced by the sweet caramelized onions. The tagliatelle’s broad ribbons catch every bit of the savory sauce beautifully. Try serving it with a simple arugula salad on the side for a complete meal that feels both rustic and refined.

Avocado and Cherry Tomato Low Sodium Rotini

Knowing you want something fresh, fast, and full of flavor? This avocado and cherry tomato rotini is your new go-to. It comes together in minutes and feels like a bright, satisfying hug in a bowl.

Ingredients

– 8 ounces dried rotini pasta
– 2 large, ripe Hass avocados
– 1 pint sweet cherry tomatoes
– 1/4 cup rich extra virgin olive oil
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup finely chopped fresh basil
– 1/4 teaspoon freshly cracked black pepper

Instructions

1. Bring a large pot of water to a rolling boil over high heat.
2. Add 8 ounces of dried rotini pasta to the boiling water and cook for 9-11 minutes, stirring occasionally to prevent sticking.
3. While the pasta cooks, halve 1 pint of sweet cherry tomatoes and place them in a large mixing bowl.
4. Halve and pit 2 large, ripe Hass avocados, then scoop the flesh into the bowl with the tomatoes.
5. Add 1/4 cup of rich extra virgin olive oil and 2 tablespoons of freshly squeezed lemon juice to the bowl.
6. Use a fork to mash the avocado mixture until it reaches a slightly chunky, creamy consistency.
7. Stir in 1/4 cup of finely chopped fresh basil and 1/4 teaspoon of freshly cracked black pepper until well combined.
8. Drain the cooked pasta in a colander, but do not rinse it—the residual starch helps the sauce cling better.
9. Immediately add the hot pasta to the avocado mixture and toss gently until every piece is coated.
10. Let the pasta sit for 2 minutes to allow the flavors to meld before serving.

Using freshly squeezed lemon juice keeps the avocado vibrant green and adds a zesty kick. The hot pasta gently warms the sauce, making it creamy without turning it heavy. Unbelievably creamy and bursting with freshness, this dish has a lovely contrast between the tender pasta and the juicy tomato pops. Try it topped with extra basil or alongside grilled chicken for a heartier meal.

Roasted Red Pepper and Garlic Low Sodium Farfalle

Remember those cozy dinners where everything just comes together perfectly? Roasted red pepper and garlic farfalle is exactly that kind of meal—simple, comforting, and packed with flavor without needing a ton of salt. You’ll love how the sweet peppers and mellow garlic create this incredibly rich sauce that clings to every curve of the bowtie pasta.

Ingredients

• 2 large, sweet red bell peppers
• 4 cloves of fresh garlic, peeled
• 1 cup of low-sodium vegetable broth
• 1/2 cup of raw cashews, soaked
• 2 tablespoons of rich extra virgin olive oil
• 1 tablespoon of fresh lemon juice
• 1 teaspoon of smoked paprika
• 1/2 teaspoon of freshly cracked black pepper
• 12 ounces of dried farfalle pasta
• 1/4 cup of freshly chopped parsley

Instructions

1. Preheat your oven to 425°F and line a baking sheet with parchment paper.
2. Cut the red bell peppers into large flat pieces, removing the stems and seeds.
3. Toss the pepper pieces and whole garlic cloves with 1 tablespoon of olive oil on the baking sheet.
4. Roast for 25 minutes until the peppers are soft and slightly charred at the edges.
5. Transfer the roasted peppers and garlic to a blender while still warm.
6. Add the soaked cashews, vegetable broth, remaining olive oil, lemon juice, smoked paprika, and black pepper to the blender.
7. Blend on high speed for 2 full minutes until completely smooth and creamy.
8. Bring a large pot of water to a rolling boil and add the farfalle pasta.
9. Cook the pasta for 10-12 minutes until al dente, checking at 10 minutes for doneness.
10. Drain the pasta, reserving 1/2 cup of the starchy pasta water.
11. Return the drained pasta to the warm pot and pour the red pepper sauce over it.
12. Toss the pasta with the sauce over low heat for 1-2 minutes, adding splashes of reserved pasta water until the sauce coats every piece evenly.
13. Stir in the fresh parsley just before serving.

Just imagine that first bite—the farfalle’s firm texture holds onto the velvety sauce beautifully, while the smoky paprika and sweet roasted peppers create this incredible depth. Try serving it with a sprinkle of nutritional yeast for a cheesy vibe, or top with toasted pine nuts for some satisfying crunch that takes this simple pasta to restaurant-level deliciousness.

Butternut Squash Low Sodium Ravioli

Aren’t you craving something cozy and comforting that won’t leave you feeling weighed down? This butternut squash ravioli is exactly what you need for those crisp fall evenings. It’s surprisingly simple to make and packed with natural sweetness that needs very little salt to shine.

Ingredients

– 1 medium butternut squash, roasted until tender and caramelized
– 1 cup whole milk ricotta cheese, creamy and fresh
– ½ cup grated Parmesan cheese, nutty and sharp
– 1 tablespoon pure maple syrup, rich and amber-colored
– ¼ teaspoon freshly grated nutmeg, warm and aromatic
– ¼ teaspoon finely ground black pepper
– 1 package round wonton wrappers, thin and pliable
– 1 large farm-fresh egg, beaten until smooth
– 2 tablespoons rich extra virgin olive oil
– 2 tablespoons unsalted butter, creamy and golden
– 6 fresh sage leaves, fragrant and earthy

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Cut the butternut squash in half lengthwise and scoop out the seeds with a spoon.
3. Place the squash halves cut-side down on the prepared baking sheet and roast for 45 minutes until the flesh is completely tender when pierced with a fork.
4. Let the roasted squash cool until comfortable to handle, about 15 minutes.
5. Scoop the soft squash flesh into a medium mixing bowl, discarding the skins.
6. Add the creamy ricotta, sharp Parmesan, rich maple syrup, warm nutmeg, and black pepper to the squash.
7. Mash the mixture together with a fork until well combined but still slightly textured.
8. Lay 12 wonton wrappers on a clean work surface and brush the edges with the beaten egg using a pastry brush.
9. Place 1 tablespoon of the squash filling in the center of each brushed wrapper.
10. Top each filled wrapper with another wonton wrapper and press the edges firmly to seal, removing any air pockets as you go.
11. Bring a large pot of water to a rolling boil over high heat.
12. Carefully drop the ravioli into the boiling water and cook for 3-4 minutes until they float to the surface and the wrappers become translucent.
13. While the ravioli cook, heat the olive oil and butter in a large skillet over medium heat until the butter melts and begins to foam.
14. Add the fresh sage leaves to the skillet and cook for 1 minute until crisp and fragrant.
15. Use a slotted spoon to transfer the cooked ravioli directly from the boiling water into the skillet with the sage butter.
16. Gently toss the ravioli in the sage butter sauce for 30 seconds to coat evenly. The creamy filling pairs beautifully with the crispy sage and nutty brown butter sauce. Try serving these over a bed of arugula for a fresh contrast, or top with toasted walnuts for extra crunch.

Mediterranean Low Sodium Orzo Salad

Craving something fresh and satisfying that won’t leave you feeling weighed down? This Mediterranean orzo salad is your new go-to for easy lunches or vibrant side dishes. You’ll love how the bright flavors come together in minutes.

Ingredients

• 1 cup dried orzo pasta
• 2 tablespoons rich extra virgin olive oil
• 1 tablespoon freshly squeezed lemon juice
• 1 cup sweet cherry tomatoes, halved
• 1/2 cup crisp English cucumber, diced
• 1/4 cup briny Kalamata olives, pitted and sliced
• 2 tablespoons fresh parsley, finely chopped
• 1/4 cup creamy feta cheese, crumbled
• 1/4 teaspoon dried oregano
• 1/4 teaspoon freshly ground black pepper

Instructions

1. Bring 4 cups of water to a rolling boil in a medium saucepan over high heat.
2. Add 1 cup dried orzo pasta to the boiling water and cook for 8-9 minutes until al dente (tender but still slightly firm to the bite).
3. Drain the cooked orzo in a fine-mesh strainer and rinse with cold water for 30 seconds to stop the cooking process. Tip: Rinsing prevents the orzo from becoming gummy and helps it cool faster for the salad.
4. Transfer the cooled orzo to a large mixing bowl.
5. Pour 2 tablespoons rich extra virgin olive oil and 1 tablespoon freshly squeezed lemon juice over the orzo.
6. Gently toss the orzo with the oil and lemon juice until evenly coated.
7. Add 1 cup sweet cherry tomatoes (halved), 1/2 cup crisp English cucumber (diced), and 1/4 cup briny Kalamata olives (sliced) to the bowl.
8. Sprinkle in 2 tablespoons fresh parsley (chopped), 1/4 teaspoon dried oregano, and 1/4 teaspoon freshly ground black pepper.
9. Toss all ingredients together until well combined. Tip: Use a folding motion rather than stirring vigorously to keep the vegetables intact.
10. Gently fold in 1/4 cup creamy feta cheese (crumbled). Tip: Adding the feta last prevents it from breaking down too much and maintains those lovely creamy pockets.
11. Cover the bowl with plastic wrap and refrigerate for at least 20 minutes to allow the flavors to meld.

Let this salad shine as a main course over fresh greens or alongside grilled chicken. The orzo provides a satisfying chew while the crisp vegetables offer refreshing crunch. You’ll notice how the tangy lemon dressing perfectly balances the salty feta and briny olives in every delightful bite.

Conclusion

A fantastic collection of heart-healthy pasta dishes that prove low sodium doesn’t mean low flavor! We hope these 29 recipes inspire your next kitchen adventure. Try your favorites and let us know which ones you love in the comments below. Don’t forget to share this roundup on Pinterest so other home cooks can discover these delicious, heart-smart meals too!