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If you’re following the DASH diet or simply trying to reduce your sodium intake, salads can be your best friend—especially when they’re this flavorful. This Low Sodium Roasted Brussels Sprouts Caesar Salad is a heart-healthy twist on the classic Caesar.
Instead of high-sodium dressing, this version uses a light, homemade blend of lemon, garlic, and just a touch of Parmesan to keep the flavor bold without sending your sodium through the roof. The roasted Brussels sprouts add a nutty sweetness, while crisp romaine and crunchy croutons give it the perfect bite.
Not only does this salad taste amazing, but it’s also packed with potassium, fiber, vitamin C, and vitamin K—all nutrients that support healthy blood pressure and overall cardiovascular health.
Why This Recipe Is Perfect for the DASH Diet
The DASH diet (Dietary Approaches to Stop Hypertension) focuses on foods rich in nutrients that help lower blood pressure—like potassium, magnesium, and calcium—while limiting sodium, added sugars, and unhealthy fats.
This salad checks all the boxes:
- Low sodium: Just 231 mg per serving.
- High in potassium: Brussels sprouts and romaine deliver over 770 mg per serving.
- Rich in fiber: 7 grams per cup to help manage blood pressure and support digestion.
- Healthy fats: From avocado or canola oil for heart health.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Roasted Brussels Sprouts Caesar Salad Recipe
Active Time: 25 minutes
Total Time: 25 minutes
Serves: 4 servings
Ingredients
2 tablespoons neutral oil (canola or avocado)
1 pound medium Brussels sprouts, trimmed and halved lengthwise
2 teaspoons grated lemon zest
2 tablespoons lemon juice
1 tablespoon mayonnaise
1 small clove garlic, finely chopped
1 teaspoon white wine vinegar
1 teaspoon Worcestershire sauce
1/2 teaspoon ground pepper
4 tablespoons grated Parmesan cheese, divided
2 cups chopped romaine lettuce hearts
1/2 cup Caesar-seasoned croutons, coarsely chopped
Instructions
- Preheat the oven: Set to 425°F.
- Sear the Brussels sprouts: Heat oil in a large cast-iron skillet over medium-high until shimmering. Place Brussels sprouts cut-side down and cook, undisturbed, until golden brown (about 4–5 minutes).
- Roast to perfection: Flip Brussels sprouts, transfer the skillet to the oven, and roast until browned on the edges and tender-crisp (6–8 minutes). Let cool slightly.
- Make the dressing: In a large bowl, whisk lemon zest, lemon juice, mayonnaise, garlic, vinegar, Worcestershire sauce, pepper, and 3 tablespoons Parmesan until smooth.
- Assemble the salad: Add Brussels sprouts, romaine, and croutons to the bowl. Toss until evenly coated.
- Serve and garnish: Divide among 4 plates, sprinkling each with the remaining Parmesan.
Nutrition Information (Per Serving) – 1 cup
Calories: 204
Total Fat: 13g
Sodium: 231mg
Total Carbohydrates: 19g
Sugars: 4g
Protein: 8g
Dietary fiber: 7g
Potassium: 770mg
Magnesium: 48mg
Tips for Keeping It Low Sodium
- Use unsalted croutons or make your own from whole-grain bread.
- Choose a low sodium Worcestershire sauce or omit it entirely for an ultra-low version.
- Keep Parmesan light—its flavor goes a long way even in small amounts.
Serving Suggestions
This salad makes a fantastic side dish with grilled chicken, salmon, or roasted turkey. For a vegetarian main course, add chickpeas or white beans for extra protein.
Why You’ll Love It
- Easy to make in under 30 minutes
- Low sodium but high in flavor
- Packed with blood pressure–friendly nutrients
- A satisfying way to get more veggies into your diet
If you love healthy, low sodium recipes that still feel indulgent, this DASH diet–friendly Brussels sprouts Caesar will be a new go-to. It’s proof that eating for your heart doesn’t mean giving up taste—it just means making smart, delicious swaps.
