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Looking for a satisfying, heart-healthy dinner that supports your blood pressure goals? This Low Sodium Chicken Pesto Pasta with Veggies is packed with lean protein, fiber-rich vegetables, and a homemade walnut-parsley pesto—all while keeping sodium in check. It’s DASH Diet approved and perfect for anyone looking to eat more whole foods without sacrificing flavor.
Why This Recipe Works for the DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet focuses on foods that are low in sodium, rich in potassium, magnesium, and fiber, and balanced in healthy fats. This recipe checks all the boxes:
- Low sodium: Just 557 mg per hearty 2-cup serving
- High in fiber: 9 grams of fiber helps support digestive health and fullness
- High in protein: 31g per serving keeps blood sugar stable and you feeling full
- Heart-healthy fats: Walnuts and olive oil support cholesterol levels
- Rich in potassium & magnesium: Thanks to the green beans, cauliflower, and whole grains
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Chicken Pesto Pasta with Veggies Recipe
Prep Time: 20 minutes
Additional Time: 10 minutes
Total Time: 30 minutes
Serves: 4 servings
Ingredients
¾ cup chopped walnuts, divided
1 cup fresh parsley leaves, lightly packed
2 cloves garlic, crushed and peeled
½ teaspoon + 1/8 teaspoon salt
⅛ teaspoon ground black pepper
2 tablespoons olive oil
⅓ cup grated Parmesan cheese
1½ cups cooked skinless chicken breast, shredded or sliced (about 8 oz.)
6 oz whole-wheat penne or fusilli pasta (about 1¾ cups)
2 cups green beans, trimmed and halved
2 cups cauliflower florets (about 8 oz.)
Instructions
- Bring a large pot of water to a boil.
- Toast the walnuts. Microwave ¾ cup walnuts on High for 2 to 2½ minutes or toast in a dry skillet over medium-low heat for 2 to 3 minutes. Set aside ¼ cup for topping.
- Make the pesto. In a food processor, blend the remaining ½ cup walnuts, parsley, garlic, salt, and pepper until the nuts are ground. With the motor running, stream in olive oil. Add Parmesan and pulse to combine. Scrape pesto into a large mixing bowl and stir in the chicken.
- Cook pasta. Add pasta to the boiling water and cook for 4 minutes. Then add green beans and cauliflower. Cover and cook for another 5–7 minutes, until pasta is al dente and veggies are tender.
- Reserve ¾ cup of the pasta cooking water. Drain the pasta and vegetables, then stir the reserved water into the pesto-chicken mixture to loosen and warm it. Toss everything together until evenly coated.
- Divide into bowls and sprinkle with the reserved toasted walnuts.
Nutrition Information (Per Serving) – 2 cups
Calories: 514
Total Fat: 27g
Sodium: 557mg
Total Carbohydrates: 43g
Sugars: 5g
Protein: 31g
Dietary fiber: 9g
Potassium: 817mg
Magnesium: 138mg
Ingredient Tips & Substitutions
- No food processor? Use a blender or finely chop the pesto ingredients by hand.
- Dairy-free? Skip the Parmesan or substitute with nutritional yeast.
- Vegetarian version: Swap the chicken with white beans or chickpeas for added plant-based protein.
This Low Sodium Chicken Pesto Pasta with Veggies is a flavorful, filling, and heart-healthy meal you’ll want to add to your weekly rotation. Whether you’re following the DASH diet or simply trying to cut back on salt, this dish proves that low sodium doesn’t mean low flavor.
Save it for later or share with someone who’s managing high blood pressure but still loves a good pasta night!
