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If you’re looking for a satisfying, heart-healthy meal that’s easy to throw together, this Low Sodium Chicken Salad Bowl checks all the boxes. It’s loaded with lean protein, hydrating veggies, and tossed in a simple lemon vinaigrette—perfect for anyone following the DASH diet or aiming to lower their blood pressure.
Why This Chicken Salad Bowl Supports Healthy Blood Pressure
This isn’t just another salad—it’s a power bowl built on principles of the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes:
- Low sodium
- Plenty of vegetables
- Lean protein
- Heart-healthy fats
This salad offers a flavorful way to stick to your nutrition goals without sacrificing taste.
Nutrition Benefits at a Glance
This salad bowl is more than tasty—it’s smart fuel for your heart:
- Olive oil: Rich in unsaturated fats that support heart health and reduce inflammation.
- Spinach & greens: High in potassium, fiber, and hydration-supporting nutrients.
- Chicken breast: A lean protein source to keep you full and support muscle health.
- Cucumbers & tomatoes: Low-calorie, high-antioxidant veggies for hydration and flavor.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Chicken Salad Bowl Recipe
Active Time: 20 minutes
Total Time: 20 minutes
Serves: 4 servings
Ingredients
Salad Ingredients
4 cups torn green-leaf lettuce
4 cups baby spinach
2 cups shredded cooked chicken (preferably skinless breast)
1 cup grape tomatoes, halved
1 cup cucumber, halved and sliced
½ cup slivered red onion
⅓ cup sliced peperoncini (optional for flavor, can reduce or omit for lower sodium)
⅓ cup crumbled feta cheese (optional or use less for reduced sodium)
2 tablespoons unsalted roasted sunflower seeds
Lemon Vinaigrette Dressing
¼ cup extra-virgin olive oil
3 tablespoons fresh lemon juice
1 clove garlic, grated or finely minced
½ teaspoon dried oregano
½ teaspoon sugar (or honey/maple syrup)
¼ teaspoon salt (optional – reduce or omit to cut sodium)
¼ teaspoon ground black pepper
Want to reduce sodium even further? You can omit the salt and rely on the bold flavors of lemon, garlic, and herbs.
Instructions
- Whisk the Dressing – In a large mixing bowl, whisk together the dressing ingredients until well combined. This will serve as both your mixing and serving bowl, so choose one that gives you plenty of room to toss everything together easily.
- Add the Salad Ingredients – To the bowl with the dressing, add the leafy greens, cooked chicken, and chopped vegetables. Toss everything thoroughly to ensure all the ingredients are evenly coated with the vinaigrette.
- Top and Serve – Sprinkle with cheese and seeds for added texture and flavor. Serve immediately for the best texture and freshness.
Nutrition Information (Per Serving) – 2 1/2 cups
Calories: 466
Total Fat: 24g
Sodium: 591mg
Total Carbohydrates: 14g
Sugars: 7g
Protein: 49g
Dietary fiber: 4g
Potassium: 1068mg
Ingredient Swaps to Keep It Fresh
This bowl is easy to customize based on what you have:
- Lettuce: Try romaine, red-leaf, or butterhead lettuce.
- Tomatoes: Use any ripe tomato, chopped into bite-size pieces.
- Seeds: Pepitas, chopped almonds, or walnuts work great too.
- Cheese: Swap feta with goat cheese or skip it for a dairy-free option.
- Sweetener: Use honey or maple syrup instead of sugar in the dressing.
Pro Tips for the Best Flavor
- Use fresh lemon juice for the most vibrant flavor.
- Toss the salad just before serving to keep the greens crisp.
- Double the dressing and store in a jar in the fridge—it’s great on roasted veggies too.
- Grate the garlic with a microplane for even distribution.
This Low Sodium Chicken Salad Bowl is one of those rare meals that’s quick, customizable, and dietitian-approved. Whether you’re meal prepping for the week or just want a nutritious lunch that tastes amazing, this salad deserves a spot in your DASH diet rotation.
Pin it, save it, and enjoy it again and again. Your heart—and your taste buds—will thank you.
