Omega-3-rich salmon is the perfect fish for grilling — its naturally high fat content keeps it moist and flavorful over high heat, making it far more forgiving than leaner fish that can dry out quickly on the grill (1). Bold and satisfying, salmon can stand up to big flavors, which is why it pairs so beautifully with this zesty Sriracha aioli. These sliders come together in just 20 minutes and are impressive enough to serve at your next cookout.

Active time: 20 minutes | Total time: 20 minutes

Salmon Sliders with Sriracha Aioli 

Ingredients

• Cooking spray
• 1/3 cup (83g) light mayonnaise
• 1 tbsp fresh cilantro, chopped
• 1 tbsp Sriracha pepper sauce
• 1 tsp low-sodium soy sauce
• 1 lb (455g) sockeye salmon fillet, skin and pin bones removed
• 8 slider buns
• 1 cup packed baby arugula

Directions

Prepare a charcoal fire or preheat a gas grill to medium-high heat. Coat the grill rack with cooking spray.

In a small bowl, combine the mayonnaise, cilantro, Sriracha, and soy sauce. Cover and refrigerate until ready to serve.

Cut the salmon into 8 pieces, about 55g each. Grill for 3–5 minutes, turning once, until the salmon reaches an internal temperature of 145°F. Thin tail pieces may be grilled on lightly greased foil and stacked after grilling if needed.

Spread about 1 tsp of the aioli on the cut side of each bottom bun. Top with the salmon and arugula then place the top bun in place. Secure with a pick if desired and serve immediately.

Serves: 4 | Serving Size: 2 sliders (each includes 2 oz. salmon + 1 tsp sauce)

Nutrition (per serving): Calories: 446; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 6g; Cholesterol: 63mg; Sodium: 739mg; Carbohydrate: 36g; Dietary Fiber: 2g; Sugar: 5g; Protein: 30g

Nutrition Bonus: Potassium: 509mg; Iron: 12%; Vitamin A: 9%; Vitamin C: 6%; Calcium: 10%

Originally published: September 12, 2015; Updated June 2026

The post Salmon Sliders with Sriracha Aioli appeared first on MyFitnessPal Blog.

Cooking wings in the Instant Pot yields fall-off-the-bone chicken in just 5 minutes and renders off some of the fat. Glazed with a sweet-spicy blend of antioxidant-rich pomegranate juice, honey and Sriracha instead of traditional hot sauce, these are a delicious (and healthier) alternative to deep-fried wings (1).

Active time: 10 minutes | Total time: 40 minutes

Pressure Cooker Hot Wings

Ingredients

• 2 lb (900g) chicken wings (assortment of drums and flats)
• 2 garlic cloves, minced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (125ml) 100% pomegranate juice
• 1 tbsp Dijon mustard
• 2 tsp honey
• 1 1/2 tsp apple cider vinegar
• 1 tsp Sriracha
• 1 1/2 tsp cornstarch
• Cooking spray

Directions

Pour 1 cup of water into an electric pressure cooker. Place a steaming basket in the pot. Toss the wings with the garlic, salt, and pepper and place them in the steaming basket. Cook on high pressure for 5 minutes. Quick-release the pressure and ensure the wings have reached an internal temperature of 165°F.

While the pot comes to pressure, make the glaze. In a small saucepan, whisk together the pomegranate juice, mustard, honey, vinegar, and Sriracha. Bring to a boil over medium-high heat and cook until slightly thickened, about 3 minutes. Reduce the heat to medium-low. In a small bowl, mix the cornstarch with 2 tsp water and add to the pan. Cook until thickened and bubbly, about 1 minute. Remove from the heat.

Place an oven rack 4 inches below the broiler element and preheat the oven to broil. Line a baking sheet with foil and coat lightly with cooking spray. Toss the wings in the pomegranate mixture and arrange them on the prepared baking sheet in an even layer. Pour any remaining sauce over the wings. Broil until browned and crispy, about 5 minutes. Flip the wings and broil for an additional 3 minutes, or until browned on the second side. Serve immediately.

Serves: 8 | Serving Size: 2-3 wings

Nutrition (per serving): Calories: 236; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 125mg; Sodium: 273mg; Carbohydrate: 5g; Dietary Fiber: 0g; Sugar: 4g; Protein: 20g

Nutrition Bonus: Vitamin D: 1%; Calcium: 2%; Iron: 3%; Potassium: 260mg; Vitamin A: 4%; Vitamin C: 1%

Originally published February 2019; Updated May 2026

The post Pressure Cooker Hot Wings appeared first on MyFitnessPal Blog.

If you love fried rice but not the extra sodium and fat in takeout versions, this recipe is for you. Packed with vegetables and lean protein, it’s a great way to use leftover brown rice. Baking everything on a preheated sheet pan in a hot oven creates crispy bits of rice while streamlining the process. Feel free to switch up the vegetables or use other quick-cooking proteins, like diced chicken breast or tofu, in place of shrimp. A generous amount of fresh ginger adds bold flavor and provides antioxidants that may support overall health (1).

 Active time: 10 minutes | Total time: 30 minutes

Sheet Pan Shrimp Fried Rice

Ingredients 

• 2 tbsp (30g) safflower oil
• 2 tbsp black bean garlic sauce
• 3 medium garlic cloves, finely chopped
• 1 tbsp fresh ginger, finely chopped
• 1 tbsp low-sodium soy sauce
• 3 cups (585g) cold cooked brown rice
• 3 cups (170g) shiitake mushrooms, caps sliced, stems discarded
• 2 celery stalks, thinly sliced
• 1 large carrot, finely diced
• 1 lb (454g) shrimp, peeled and deveined
• 3/4 cup (115g) frozen peas
• 2 green onions, thinly sliced
• 1 large egg, beaten

Directions

Place a large, rimmed baking sheet in the center of the oven and preheat to 450°F (246°C).

In a large bowl, whisk together the oil, black bean garlic sauce, garlic, ginger, and soy sauce. Crumble the rice into the bowl. Add the mushrooms, celery, and carrots, and toss to combine. Carefully spread the mixture onto the preheated baking sheet in an even layer. Bake until the rice begins to brown in the corners of the pan, about 10 minutes.

Add the shrimp and peas to the rice mixture and stir with a spatula to loosen any stuck-on bits. Spread the mixture back into an even layer and continue baking until the shrimp are opaque and cooked through, about 5–6 minutes more (the shrimp should reach an internal temperature of 145°F/63°C).

Meanwhile, scramble the egg in a small nonstick skillet over medium heat until just set. Remove from heat. Stir the cooked egg into the rice mixture along with the green onions before serving.

Serves: 4 | Serving Size: 1 1/4 cups

Nutrition (per serving): Calories: 444; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 229mg; Sodium: 698mg; Carbohydrate: 55g; Dietary Fiber: 7g; Sugar: 7g; Protein: 32g

Nutrition Bonus: Potassium: 916mg; Iron: 12%; Vitamin A: 312%; Vitamin C: 23%; Calcium: 7%

Originally published October 2020; Updated April 2026

The post Sheet Pan Shrimp Fried Rice appeared first on MyFitnessPal Blog.

This vegan breakfast is packed with vegetables and plant-based protein. When tossed with yellow curry powder, crumbled tofu is a dead ringer for scrambled eggs. The spice blend adds heady fragrance and flavor but no heat; if you’d like a little spice, stir in a bit of cayenne pepper.

This dish is helpful for vegetarians who need to optimize their iron intake by providing 23% of your daily iron. Even though iron isn’t as easily absorbed from vegetarian sources, like spinach, as it is from meat, the acidity of the tomatoes helps convert the iron in the spinach to the form that’s in meat, making it more easily absorbed (1).

Active time: 5 minutes | Total time: 15 minutes

Curried Tofu-Spinach Scramble

Ingredients

• 3 tbsp plain soy milk
• 3 tbsp nutritional yeast
• 1/4 tsp curry powder
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 6 oz. extra-firm tofu, drained, pressed, and crumbled
• 1/2 cup (90g) grape tomatoes, halved
• 4 cups (100g) fresh spinach, lightly packed
• 2 slices whole grain bread, toasted

Directions

In a small bowl, combine the soy milk, nutritional yeast, curry powder, garlic powder, onion powder, salt and black pepper. Whisk to combine and set aside.

Heat a medium skillet over medium-high heat. Spray with olive oil, then add the crumbled tofu. Cook, stirring occasionally, until the tofu is lightly browned, about 6-8 minutes. Add the soy milk mixture, stir to coat the tofu, and cook until the desired “scrambled egg” consistency is reached, 1-3 minutes. Transfer to a bowl and set aside. 

Spray the same skillet with olive oil cooking spray and set to medium high heat. When hot, add the tomatoes and spinach and cook, stirring frequently, until the tomatoes are softened and the spinach is wilted, about 3-4 minutes. Remove from heat. Serve immediately with the tofu scramble and whole grain toast.

Serves: 2 | Serving Size: Half of the tofu scramble + 1/2 cup sautéed vegetables + 1 slice whole grain toast

Nutrition (per serving): Calories: 239; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 521mg; Carbohydrate: 25g; Dietary Fiber: 7g; Sugar: 4g; Protein 20g

Nutrition Bonus: Calcium: 16%; Iron: 23%; Potassium: 735mg ;  Vitamin A: 378%;  Vitamin C: 41%

The post Curried Tofu-Spinach Scramble appeared first on MyFitnessPal Blog.

This big bowl of kale, tender black beans and creamy avocado is delicious and nutritious. With zesty flavors, it’s best enjoyed on the side of a simple protein for a satisfying dinner.

RD Tip: Kick up the protein content in this meal by topping the salad with a fried egg or tofu. This makes the salad more filling and helps you hit your protein goal while getting a serving of vegetables.

Active time: 10 minutes | Total time: 1 hour + 10 minutes

Kale and Black Bean Salad With Avocado

Ingredients

• 1/4 cup (44g) dried black beans, soaked
• 2 cups (50g) kale, chopped
• 1 tbsp avocado oil
• 1 tbsp lime juice, freshly squeezed
• 1 garlic clove, minced
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 large tomato, diced
• 1 medium avocado, cubed

Directions

In a small saucepan, combine the soaked black beans with 2 cups of water and bring to a boil over medium-high heat. Reduce the heat to a gentle simmer, leaving the lid slightly ajar, and cook until the beans are tender, about 1 hour. Drain, rinse lightly, and let cool.

Place the chopped kale in a large bowl. In a small bowl, whisk together the avocado oil, lime juice, garlic, cumin, and salt. Pour the dressing over the kale and toss to coat, then use your hands to massage the kale for about 1 minute, until it softens and darkens slightly.

Add the cooked beans, tomato, and avocado, and toss gently to combine. Serve immediately to prevent the avocado from browning.

Serves: 2 | Serving Size: 2 cups

Nutrition (per serving): Calories: 299; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 12g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 315mg; Carbohydrate: 28g; Dietary Fiber: 11g; Sugar: 4g; Protein: 8g

Nutrition Bonus: Calcium: 13%; Iron: 16%; Potassium: 1041mg; Vitamin C: 77%

Originally Published May 15, 2020; Updated June 2026

The post Kale and Black Bean Salad With Avocado appeared first on MyFitnessPal Blog.

Roasting the cauliflower for this vegan soup makes it nutty and cancels out any of the brassica funk cauliflower can have when boiled. Oat milk and a russet potato make the soup thick and creamy, without adding any dairy. A stick blender, also called an immersion blender, is an inexpensive kitchen gadget that makes pureed soups a breeze to throw together, but a regular kitchen blender works, too. Pair this delicious soup with a protein source for a complete, balanced meal.

Active time: 60 minutes | Total time: 1 hour 5 minutes

Creamy Roasted Cauliflower Soup

Ingredients

• 1 medium (588g) head of cauliflower
• 2 tbsp olive oil, divided
• 4 whole garlic cloves
• ½ tsp freshly ground black pepper
• ¼ tsp salt
• 1 medium onion, chopped
• 4 cups low-sodium vegetable broth
• 1 medium (213g) russet potato, peeled and chopped
• 1 bay leaf
• 1 cup (244g) plain unsweetened oat or hemp milk
• ½ tsp freshly ground nutmeg
• 1–2 tbsp fresh lemon juice
• 2 tbsp chopped parsley, for garnish

Directions

Preheat the oven to 400°F (204°C). Cut the cauliflower into 2-inch florets and thinly slice the center stalk. On a rimmed baking sheet, toss the cauliflower and garlic with 1 tbsp of the olive oil, plus salt and pepper. Roast until the cauliflower is deeply browned in spots, about 30 minutes.

Meanwhile, heat the remaining tbsp of oil in a soup pot over medium heat. Add the onion and cook, stirring occasionally, until translucent and beginning to brown, about 5 minutes.

Transfer the cauliflower and garlic to the pot, reserving 1/2 cup (about 40 g) of the smallest browned pieces for garnish. Add the broth, potatoes, and bay leaf. Bring to a simmer, then cover, reduce the heat to medium-low, and cook until the vegetables are very tender, about 25 minutes.

Discard the bay leaf. Add the oat milk, then puree the soup with an immersion blender directly in the pot until smooth. (Alternatively, blend in batches in a standard blender, venting the lid slightly to release steam.) Stir in the nutmeg and lemon juice. If the soup is too thick, add warm water to thin as needed.

To serve, ladle the soup into bowls and top with the reserved roasted cauliflower and parsley.

Serves: 4 | Serving Size: 2 cups

Nutrition (per serving): Calories: 174; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 356mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 5g; Protein: 5g
Nutrition Bonus: Potassium: 798mg; Iron: 7%; Vitamin C: 131%; Calcium: 15%

Originally published November 5, 2020; Updated October 2026

The post Creamy Roasted Cauliflower Soup appeared first on MyFitnessPal Blog.

Say goodbye to store-bought granola because you can now make your own using six simple pantry ingredients. Just toss rolled oats, oil, honey, vanilla, cinnamon and walnuts together then bake to a golden perfection.

Active time: 10 minutes | Total time: 35 minutes

Nutty Granola

Ingredients

• 6 cups (480g) rolled oats
• 1/4 tsp salt
• 1/2 cup (112g) canola oil
• 1/2 cup (160g) honey
• 2 tsp vanilla
• 2 tsp cinnamon
• 2 cups (234g) walnuts, roughly chopped (almonds work well too)
• Cooking spray

Directions

Preheat the oven to 300°F (149°C).

In a large bowl, combine the rolled oats and salt.

In a separate microwave-safe bowl, combine the oil, honey, vanilla, and cinnamon. Microwave for 30 seconds to soften the mixture, then whisk until well combined. Pour over the oat mixture and stir thoroughly to coat.

Add the walnuts and stir to combine. Spread the mixture evenly on a baking sheet coated with nonstick cooking spray.

Bake for 25 minutes, stirring every 10 minutes to ensure even browning, until the granola is golden brown.

Allow the granola to cool completely on the baking sheet, breaking up large clusters as needed. Store in an airtight container for up to 1 month.

Serves: 16 | Serving Size: 1/2 cup

Nutrition (per serving): Calories: 305; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 9g; Protein: 6g

Nutrition Bonus: Potassium: 182mg; Iron: 10%; Vitamin A: 0%; Vitamin C: 0%; Calcium: 3%

Originally published July 15, 2015; Updated June 2026

The post Nutty Granola appeared first on MyFitnessPal Blog.

This New England-inspired shrimp roll brings all the coastal comfort of a classic lobster roll to your weeknight dinner table. Plump, juicy shrimp are dressed in a light, tangy blend of mayonnaise and Greek yogurt, brightened with lemon zest and fresh green onions, and served in a golden buttery toasted bun. Simple, satisfying, and ready in just 15 minutes — this is warm weather eating at its best.

Active time: 10 minutes | Total time: 15 minutes

New England-Inspired Shrimp Rolls

Ingredients

• 1/4 cup mayonnaise
• 2 tbsp plain nonfat Greek yogurt
• 1/4 cup (30g) celery, chopped
• 3 tbsp green onions, chopped
• 1 tsp lemon zest, grated
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 1 lb (454g) cooked medium or large shrimp, peeled, deveined, and tails removed, coarsely chopped
• 1 1/2 tbsp unsalted butter, softened
• 4 split-top hot dog buns

Directions

In a medium bowl, stir together the mayonnaise, Greek yogurt, celery, green onions, lemon zest, kosher salt, and black pepper. Add the shrimp and toss gently to combine.

Heat a large nonstick skillet over medium heat. Spread the butter evenly over the cut sides of the hot dog buns and cook in the skillet for 1–2 minutes per side, or until toasted and golden brown.

Divide the shrimp mixture evenly among the toasted buns and serve immediately.

Serves: 4 | Serving Size: 1 shrimp roll

Nutrition (per serving): Calories: 384; Total Fat: 18g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 8g; Cholesterol: 236mg; Sodium: 834mg; Carbohydrate: 25g; Dietary Fiber: 2g; Sugar: 5g; Protein: 33g

Nutrition Bonus: Potassium: 393mg; Iron: 14%; Vitamin A: 7%; Vitamin C: 9%; Calcium: 21%

The post New England-Inspired Shrimp Rolls appeared first on MyFitnessPal Blog.

Using frozen spinach and canned beans means these vegetarian enchiladas can be whipped up on the fly with ingredients you probably have at home. Skip the cheese to make it vegan-friendly.

Active time: 15 minutes | Total time: 35 minutes

Sweet Potato Black Bean Enchiladas

Ingredients

• 2 medium (260g) sweet potatoes
• 1 15-oz. can of enchilada sauce, divided
• 1 15-oz. can no salt added black beans, rinsed and drained
• 1 10-oz. package frozen spinach, thawed and pressed to remove the liquid
• 1/4 cup salsa
• 1/2 tsp ground cumin
• 8 corn tortillas
• 1/2 cup shredded cheddar cheese

Directions

Preheat the oven to 400°F (200°C). 

Pierce sweet potatoes with a fork then microwave them until they are tender, about 8-10 minutes.

Lightly spread 2 tbsp of enchilada sauce over the bottom of a large baking dish to prevent sticking.

Peel and dice the cooked sweet potatoes into 1/2 inch cubes, then place them in a large bowl. Add the black beans, well-drained spinach, salsa, cumin and 2 tbsp of the enchilada sauce and stir until evenly combined.

Warm the tortillas so they’re soft and pliable by wrapping them in a damp paper towel and microwaving for 30–45 seconds. Working one at a time, spoon about 1/2 cup of filling across the center of each tortilla, roll tightly, and place seam-side down in the prepared baking dish.

Pour the remaining enchilada sauce evenly over the tortillas and top with the shredded cheddar cheese. Bake until the filling is heated through and the cheese is melted, about 20 minutes. Let cool slightly before serving.

Serves:  4 |  Serving Size: 2 enchiladas

Nutrition (Per serving): Calories: 379; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 14mg; Sodium: 1032mg; Carbohydrate: 61g; Dietary Fiber: 13g; Sugar: 11g; Protein: 16g

Nutrition Bonus: Vitamin D: 1%; Calcium: 20%; Iron: 21%; Potassium: 1226mg; Vitamin A: 35%; Vitamin C: 18%

Originally published November 13, 2017; Updated June 2026

The post Sweet Potato Black Bean Enchiladas appeared first on MyFitnessPal Blog.

Welcome to Grocery Shopping Tips, where we break down how to align your nutrition goals with your grocery budget. This time, we’re focusing on low sodium options.

We asked MyFitnessPal registered dietitians to share the staples they rely on, and how they make lower-sodium cooking feel realistic and sustainable.

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6 Steps For Navigating the Aisles with Sodium in Mind

Step 1: Know Your Sodium Baseline

Before you change your pantry, it helps to understand your starting point.

The Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg per day for most adults (1). For people with high blood pressure or heart conditions, the American Heart Association often recommends lower targets under medical supervision (3).

If you’re not sure where you fall, tracking your meals for a few days in MyFitnessPal can give you a clearer picture of how quickly sodium adds up, especially from packaged or restaurant foods.

Step 2: Upgrade Your Foundation Staples with Lower-Sodium Ingredients

Instead of starting with specialty products, begin with the ingredients you use most often. Here are a few examples from our registered dietitians:

1. Beans 

Brookell White, RD, MyFitnessPal Registered Dietitian always chooses lower-sodium or no-salt-added canned options.

They’re affordable, shelf-stable, and provide 9 grams of fiber per ½ cup serving (4). And because most Americans fall short on fiber intake, beans pull double duty, supporting both heart health and digestive health (1,5,6).

She points out that in many stores, no salt added beans cost about the same as regular versions. When time allows, dried beans are even cheaper, and can be batch-cooked and frozen. And even as they are, these dried beans have a shelf life of 1-2 years (7).

If you do buy regular canned beans, rinsing them can help reduce some sodium (2).

2. Tomatoes

Joanna Gregg, RD, MyFitnessPal Registered Dietitian keeps no salt added diced tomatoes stocked year-round.

Instead of thinking of them as just a canned good, she treats them as a flavor base, adding bulk and brightness to soups, sauces, and casseroles across cuisines.

She also recommends comparing price per ounce when shopping for fresh, frozen, or canned produce. Frozen vegetables are often comparable in cost and reduce spoilage (8).

3. Broth

For Katherine Basbaum, RD, MyFitnessPal Registered Dietitian, low sodium chicken broth is a must-have for building flavor at home.

Rather than cooking rice or quinoa in water, she uses low sodium broth for added flavor—without the high sodium content of traditional broths.

This is a good example of a swap that doesn’t feel restrictive. It simply makes lower-sodium cooking easier.

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Step 3: Build a Flavor Pantry So Meals Stay Low in Sodium

One of the biggest fears around low-sodium eating is that food will taste bland.

Emily Sullivan, RD, MyFitnessPal Registered Dietitian says that assumption misses something important.

Low-sodium cooking isn’t about removing flavor (or sodium entirely) but about building flavor differently.

That’s why she recommends keeping apple cider vinegar, or any vinegar you enjoy, stocked in your pantry. It “can elevate the flavor profile of many dishes without the use of salt.”

She also recommends affordable flavor builders like:

• Garlic powder
• Onion powder
• Smoked paprika
• Cumin
• Oregano
• Italian seasoning
• Lemon juice
• Fresh garlic and onions
  

Slow-cooked aromatics create depth. A splash of vinegar brightens flavors. Even a bit of pickle brine can add tang.

The key is starting with versatile basics and expanding slowly, not buying every specialty spice at once.

Step 4: Read Beyond the Label Claims

Katherine Basbaum, RD, says one of the biggest mistakes she sees is shoppers relying on front-of-package claims without checking the Nutrition Facts panel.

“If you see ‘lower sodium’ or ‘reduced sodium’ advertised on the front, before you drop it in your cart, take a minute to check the Nutrition Facts panel on the back. These foods may still be quite high in sodium despite being lower than the original.”

The FDA defines “reduced sodium” as at least 25% less than the original product (2). But if the original was very high, the reduced version may still be high.

The same goes for foods marketed as healthy for other reasons, like bread labeled “made with whole grains” or cottage cheese promoted as “high in protein.” 

One positive nutrition claim doesn’t automatically make the whole product a smart choice, especially when it comes to sodium.

Before adding something to your cart, flip the package over and check the milligrams per serving.

That’s what really counts.

Step 5: Expect a Flavor Adjustment Period

If you’re used to dining out frequently, home-cooked lower-sodium meals may taste different at first. 

Restaurant foods are often higher in sodium, which can shape taste expectations (9).

Sullivan suggests focusing on recipes you genuinely enjoy and giving your palate time to adjust. Over time, heavily salted foods may start to taste overly intense.

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Step 6: Build a Budget-Friendly Low Sodium Shopping List

Low-sodium eating doesn’t require specialty health foods.

White recommends:

• Stocking up on shelf-stable low-sodium staples when they’re on sale
• Buying dried beans in bulk
• Comparing unit price per ounce
• Freezing leftovers to reduce waste
  

Sometimes the lower-sodium version is similar in price, and other times it may cost slightly more, checking the label helps you decide what works for your budget.

Frequently Asked Questions (FAQs)

• How much sodium should the average adult consume per day?
  The Dietary Guidelines for Americans recommend limiting sodium to no more than 2,300 mg per day for most adults (1). Individuals with high blood pressure or certain heart conditions are often advised to aim lower, around 1,500 mg per day, under medical supervision (3).
• What does “reduced sodium” actually mean?
  According to the FDA, “reduced sodium” means a product contains at least 25% less sodium than the original version (2). However, that doesn’t necessarily mean it’s low in sodium overall. Always check the milligrams per serving on the Nutrition Facts panel.
• Is “no salt added” the same as “low sodium”?
  Not exactly. “No salt added” means no salt was added during processing, but the food may still contain naturally occurring sodium. “Low sodium” has a specific regulatory definition, which is 140 mg of sodium or less per serving (2).
• Does rinsing canned beans really reduce sodium?
  Yes. Rinsing canned beans under running water can help remove some of the sodium from the packing liquid (2). It’s a simple step that can make a difference if lower-sodium versions aren’t available.

Bottom Line

A low-sodium pantry isn’t about restriction. It’s about intention.

Choose no salt added versions when possible.
Build flavor with herbs, acids, and aromatics.
Read labels instead of relying on marketing claims.

Over time, those small decisions add up, and make cooking heart-healthy meals feel natural instead of complicated.

And if you want a clearer picture of your sodium intake, tracking meals in MyFitnessPal can help you monitor your daily totals.

You can then compare your intake to your personal goal—whether that’s 2,300 mg per day or a lower target recommended by your healthcare provider.

The post Grocery Shopping Tips: Low Sodium Options That Don’t Blow Your Budget appeared first on MyFitnessPal Blog.

Unlike with pan-frying or sauteing, air-frying tofu allows you to achieve a delicious crust on the outside with minimal fat. We use seasoned cornstarch to create a light, crisp coating that yields to a creamy texture within. Paired with brown rice, cucumber, avocado and a sweet-tart sauce, it’s an easy, impressive vegan meal.

This recipe is a perfect candidate to throw in any extra veggies or frozen veggies you have on hand. You can also bump up the protein content by adding shelled edamame, turning it into a high-protein, veggie-packed meal.

Active time: 15 minutes | Total time: 35 minutes

Crispy Air-Fried Tofu Bowls

Ingredients

• 1 (16-oz./453g) package water-packed extra-firm tofu
• 1 tbsp toasted sesame oil
• 2 tsp cornstarch
• 1 tsp garlic powder
• 1/4 tsp salt
• Cooking spray
• 2 2/3 cups (280g) frozen brown rice
• 1 cup (120g) English cucumber, thinly sliced
• 1 medium (150g) avocado, thinly sliced
• 1/4 cup (25g) green onions, thinly sliced
• 1/4 cup (60g) sweet chili sauce
• 2 tbsp unseasoned rice vinegar

Directions

Cut the tofu into 1-inch slices and arrange on a double layer of paper towels. Top with another double layer of paper towels, place a plate on top, and weigh it down with a heavy skillet. Let stand for 15 minutes to drain excess moisture. 

Remove the weight and paper towels, then cut the tofu into 1-inch cubes and transfer to a medium bowl. Drizzle with sesame oil and sprinkle with cornstarch, garlic powder, and salt; toss gently to coat.

Preheat the air fryer, if necessary, to 400°F (200°C). Coat the air-fryer basket with cooking spray and arrange the tofu in as even a layer as possible (cook in batches if needed). Air-fry for 15–20 minutes, or until browned and crisp, pausing every 5 minutes to shake the basket and toss the tofu.

Meanwhile, prepare the rice according to package directions. Divide about 2/3 cup rice among 4 bowls and top each with cucumber, avocado, and green onions. Divide the tofu evenly among the bowls. In a small bowl, whisk together the sweet chili sauce and rice vinegar. Drizzle evenly over each bowl before serving.

Serves: 4 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 396; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 595mg; Carbohydrate: 49g; Dietary Fiber: 6g; Sugar: 7g; Protein: 15g

Nutrition Bonus: Potassium: 364mg; Iron: 7%; Vitamin C: 10%

Originally published October 15, 2020; Updated March 2026

The post Crispy Air-Fried Tofu Bowls appeared first on MyFitnessPal Blog.

These delicious cookies combine all the flavors you love in the buttery Greek dessert, packed into a healthy little oatmeal cookie. While honey counts as added sugar, it’s not refined. Still, it’s important to consume it in moderation.  Our RD recommends 25g or less of added sugar per day so with only 5g added sugar these cookies make a perfect dessert that can fit into a healthy meal plan (1).

Active time: 15 minutes | Total time: 1 hour

Honey-Sweetened Baklava Cookies

Ingredients

• 1/2 cup (113g) unsalted butter
• 1/2 cup (160g) honey
• 1/2 cup (65g) walnuts, chopped
• 1/2 cup (60g) pistachios, shelled and chopped
• 1 teaspoon cinnamon
• 1/2 teaspoon salt
• 1/4 teaspoon ground cloves
• 1 egg
• 1 teaspoon vanilla extract
• 1/2 cup (60g) whole-wheat pastry flour or whole-wheat flour
• 1/4 teaspoon baking soda
• 1 1/2 cups (148g) oats

Directions

Preheat oven to 350°F (177°C). Line two baking sheets with parchment paper and set aside. Melt the butter in a large sauté pan over medium-low heat. Continue to cook, swirling pan occasionally, until the foam subsides and the butter begins to turn golden brown and smells nutty, about 3 minutes.

Add the honey, walnuts, pistachios, cinnamon, salt and cloves and bring to a simmer. Cook, stirring constantly, until syrupy, about 2 minutes. Pour into a large mixing bowl and set aside to cool to room temperature, about 30 minutes.

Add the egg and vanilla to the honey mixture and stir to combine. Add the flour and baking soda and stir until no traces of flour remain. Add the oats, stirring to combine. The mixture will be very stiff.

Drop the batter by rounded tablespoonfuls 2 inches (5cm) apart on the prepared baking sheets. Bake, rotating baking sheets from top to bottom halfway through baking, until crispy on the edges and golden brown, 14–18 minutes, watching carefully during the last few minutes to make sure the cookies aren’t burning. Transfer to a wire cooling rack and let cool. Store in an airtight container for up to 1 week.

Serves: 26 | Serving Size: 1 cookie

Nutrition (per serving): Calories: 100; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 16 mg; Sodium: 65mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 5g; Protein: 2g

Nutrition Bonus: Potassium: 53mg; Iron: 3%; Vitamin A: 8%

Originally published June 13, 2020; Updated November 2025

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