Maintaining good kidney health is crucial for overall well-being, and a diet rich in nutrients while avoiding certain ingredients can make all the difference. One key component to consider when planning meals is oxalate content – high levels of oxalates have been linked to increased risk of kidney stones. Fortunately, there are many delicious and healthy recipes that are low in oxalates, making it easy to incorporate them into your daily routine.
From hearty soups to flavorful stir-fries, we’ve curated 18 mouthwatering low oxalate recipes for you to try. Whether you’re looking to reduce kidney stone risk or simply eat more balanced meals, these dishes will inspire you to get cooking and prioritize your health.
Low Oxalate Chicken and Rice Soup
This recipe is a simple and flavorful way to enjoy a low-oxalate chicken soup, perfect for those managing kidney stone risk or following an oxalate-restricted diet. This comforting soup is made with chicken, rice, and vegetables in a light broth.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups low-sodium chicken broth
– 1 cup uncooked white or brown rice
– 1 large onion, diced
– 2 cloves garlic, minced
– 2 carrots, peeled and sliced
– 1 celery stalk, sliced
– Salt-free seasoning blend (optional)
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the chicken, onion, garlic, carrots, and celery in a little bit of water until the vegetables are tender.
2. Add the chicken broth, rice, and salt-free seasoning blend (if using). Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the rice is cooked.
3. Remove from heat and let cool slightly. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 40-45 minutes
Roasted Cauliflower with Olive Oil and Herbs
Roasted Cauliflower with Olive Oil and Herbs: A Simple yet Flavorful Side Dish
Roasting cauliflower brings out its natural sweetness, while olive oil and herbs add a savory depth of flavor. This recipe is a perfect accompaniment to many meals.
Ingredients:
– 1 head of cauliflower, broken into florets
– 3 tablespoons of olive oil
– 2 cloves of garlic, minced
– 1 tablespoon of chopped fresh rosemary leaves
– 1 teaspoon of salt
– 0.5 teaspoon of black pepper
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss cauliflower florets with olive oil, garlic, rosemary, salt, and pepper until well coated.
3. Spread the cauliflower mixture in a single layer on a baking sheet lined with parchment paper.
4. Roast for 20-25 minutes or until cauliflower is tender and golden brown, flipping halfway through.
Cooking Time: 20-25 minutes
Grilled Salmon with Lemon and Dill
A bright and citrusy twist on traditional grilled salmon, this recipe adds a burst of freshness from lemon and dill.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup chopped fresh dill
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together lemon juice and chopped dill.
3. Brush both sides of the salmon fillets with olive oil.
4. Season with salt and pepper to taste.
5. Grill the salmon for 4-6 minutes per side, or until cooked through.
6. During the last minute of grilling, brush the lemon-dill mixture evenly over the top of each fillet.
7. Remove from heat and serve immediately.
Cooking Time: 12-16 minutes
Low Oxalate Mashed Potatoes
This recipe provides a delicious and oxalate-reduced twist on the classic comfort food. Perfect for those following an oxalate-restricted diet, these mashed potatoes are easy to make and a great side dish.
Ingredients:
– 3-4 large Yukon gold potatoes
– 1/2 cup low-fat milk or heavy cream (oxalate-free)
– 2 tablespoons unsalted butter
– Salt and pepper, to taste
– Optional: garlic powder, chives, or grated cheese for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash and peel the potatoes, then chop them into 1-inch cubes.
3. Place the potato cubes on a baking sheet lined with parchment paper and roast for 20-25 minutes, or until tender when pierced with a fork.
4. In a large mixing bowl, combine the roasted potatoes, milk, butter, salt, and pepper. Mash with a potato masher or a fork until smooth.
5. Taste and adjust seasoning as needed.
6. Serve hot and enjoy!
Cooking Time: 40-50 minutes (20-25 minutes roasting + 15-20 minutes mashing)
Baked Cod with Garlic and Parsley
This recipe yields a flavorful and moist baked cod dish, perfect for a weeknight dinner or special occasion. The combination of garlic, parsley, and lemon creates a bright and savory flavor profile that’s sure to please.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 cloves of garlic, minced
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 1 tsp salt
– 1/2 tsp black pepper
– 2 lemons, sliced
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the cod, then sprinkle minced garlic and chopped parsley evenly among the fillets.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until the cod is cooked through and flakes easily with a fork.
7. Serve hot, garnished with lemon slices if desired.
Cooking Time: 12-15 minutes
Quinoa Salad with Cucumber and Mint
Perfect for a light and healthy lunch or dinner, this quinoa salad is infused with the freshness of cucumber and mint. A great way to use up leftover quinoa, this recipe is quick to prepare and packed with nutrients.
Ingredients:
– 1 cup cooked quinoa
– 1 large cucumber, diced
– 1/4 cup fresh mint leaves, chopped
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine cooked quinoa, diced cucumber, and chopped mint.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Low Oxalate Green Bean Almondine
This recipe is a flavorful and healthy twist on the classic green bean dish, featuring toasted almonds and a hint of lemon. With its low oxalate content, this recipe is perfect for those with kidney stone concerns or dietary restrictions.
Ingredients:
– 1 pound fresh green beans, trimmed
– 2 tablespoons olive oil
– 1/4 cup sliced almonds
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss green beans with olive oil, salt, and pepper on a baking sheet.
3. Roast for 12-15 minutes or until tender but still crisp.
4. In a small skillet, toast almonds over medium heat for 2-3 minutes or until fragrant.
5. Remove from heat and stir in garlic and lemon juice.
6. Toss roasted green beans with toasted almond mixture and serve hot.
Cooking Time: 15-20 minutes
Scrambled Eggs with Low Oxalate Vegetables
A simple and nutritious breakfast option that combines the comfort of scrambled eggs with the benefits of low oxalate vegetables. This recipe is perfect for those looking to reduce their oxalate intake.
Ingredients:
– 2 large eggs
– 1/2 cup low oxalate spinach, chopped
– 1/2 cup low oxalate bell peppers, diced
– 1 tablespoon butter or non-stick cooking spray
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together the eggs and a pinch of salt until well combined.
2. Heat the butter or non-stick cooking spray in a medium-sized skillet over medium heat.
3. Add the chopped spinach and diced bell peppers to the skillet. Cook for 2-3 minutes, or until the vegetables are tender.
4. Pour the whisked eggs over the vegetables in the skillet.
5. Use a spatula to gently scramble the eggs until they are cooked through.
6. Serve hot and enjoy!
Cooking Time: 8-10 minutes
Turkey and White Rice Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the savory flavors of turkey and white rice with the crunch of bell peppers.
Ingredients:
– 4 large bell peppers, any color
– 1 lb ground turkey
– 2 cups cooked white rice
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup shredded cheddar cheese
– Salt and pepper to taste
– Cooking spray or oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large bowl, combine ground turkey, cooked white rice, chopped onion, minced garlic, salt, and pepper. Mix well.
4. Stuff each bell pepper with the turkey mixture, filling to the top.
5. Place the stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 25-30 minutes, then remove foil and top each pepper with shredded cheddar cheese.
7. Return to oven and bake an additional 10-15 minutes, until peppers are tender and cheese is melted.
Cooking Time: Approximately 40-45 minutes
Low Oxalate Pasta with Olive Oil and Basil
This recipe is perfect for those following a low oxalate diet, as it features a simple yet flavorful combination of pasta, olive oil, and fresh basil. This dish is quick to prepare and can be served as a main course or side dish.
Ingredients:
– 8 oz (225g) low-oxalate pasta (made with rice flour or corn flour)
– 1/4 cup (60ml) extra-virgin olive oil
– 2 cups (40g) fresh basil leaves, chopped
– Salt and pepper to taste
Instructions:
1. Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped basil and cook for 1-2 minutes, stirring occasionally.
3. Add the cooked pasta to the skillet with the basil mixture. Toss to combine, adding some reserved pasta water if needed to achieve a creamy consistency.
4. Season with salt and pepper to taste.
5. Serve immediately, garnished with additional fresh basil leaves if desired.
Cooking Time: 15-20 minutes
Baked Chicken Thighs with Rosemary
Elevate your mealtime with the aromatic flavors of rosemary and baked chicken thighs. This simple recipe yields tender, juicy chicken with a fragrant herb crust.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 tbsp olive oil
– 2 sprigs fresh rosemary, chopped (about 1 tsp)
– 1 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the chicken thighs and pat dry with paper towels.
3. In a small bowl, mix together olive oil, chopped rosemary, garlic powder, salt, and pepper.
4. Place the chicken thighs in a single layer on a baking sheet lined with parchment paper.
5. Brush the herb mixture evenly over both sides of the chicken.
6. Bake for 35-40 minutes or until cooked through, flipping halfway.
Cooking Time: 35-40 minutes
Low Oxalate Cabbage Stir-Fry
A delicious and nutritious stir-fry recipe that’s perfect for a quick weeknight dinner or lunch. This dish is not only flavorful, but also low in oxalates, making it an excellent option for those with oxalate-related dietary restrictions.
Ingredients:
– 1 medium cabbage, thinly sliced
– 2 tablespoons vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon grated fresh ginger
– 1/4 cup low-sodium soy sauce (oxalate-free)
– Salt and pepper to taste
– Optional: chopped scallions and sesame seeds for garnish
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add onion, garlic, and ginger; cook until onion is translucent (3-4 minutes).
3. Add cabbage and stir-fry until slightly tender (5-6 minutes).
4. Stir in soy sauce and season with salt and pepper to taste.
5. Serve hot, garnished with scallions and sesame seeds if desired.
Cooking Time: 15-20 minutes
Homemade Low Oxalate Applesauce
Enjoy a delicious and healthy snack with this simple recipe for homemade low oxalate applesauce. Perfect for those following an oxalate-restricted diet, this applesauce is made with just a few ingredients and minimal processing.
Ingredients:
– 4-6 medium-sized apples (Granny Smith or other low-oxalate varieties), cored and chopped
– 1/4 cup water
– 2 tablespoons lemon juice
– Pinch of salt
Instructions:
1. In a large saucepan, combine the chopped apples, water, lemon juice, and salt.
2. Cook over medium heat, stirring occasionally, until the apples are tender and easily mashed with a fork (about 20-25 minutes).
3. Remove from heat and let cool slightly.
4. Use an immersion blender or a regular blender to puree the mixture until smooth.
5. Strain the applesauce through a fine-mesh sieve or cheesecloth to remove any remaining pulp or fibers.
Cooking Time: 20-25 minutes
Grilled Shrimp Skewers with Lime
Grilled Shrimp Skewers with Lime: A Refreshing Twist on a Summer Classic
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1/4 cup freshly squeezed lime juice
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 10 bamboo skewers
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together lime juice, garlic, olive oil, salt, and pepper.
3. Add the shrimp to the marinade and mix well to coat.
4. Thread 4-5 shrimp onto each skewer, leaving a small space between each piece.
5. Place skewers on the grill and cook for 2-3 minutes per side, or until pink and cooked through.
6. Remove from heat and garnish with cilantro leaves, if desired.
7. Serve immediately.
Cooking Time: 8-10 minutes total
Low Oxalate Oatmeal with Blueberries
Start your day with a delicious and nutritious bowl of oatmeal, packed with the antioxidants from blueberries. This recipe is perfect for those looking to reduce their oxalate intake.
Ingredients:
– 1/2 cup rolled oats (made from low-oxalate grains)
– 1 cup water or low-oxalate milk
– 1 tablespoon honey or maple syrup
– 1/4 teaspoon ground cinnamon
– 1/2 cup fresh blueberries, washed and drained
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats and cook, stirring occasionally, for 5-7 minutes or until creamy.
3. Stir in honey or maple syrup, cinnamon, and vanilla extract (optional).
4. Reduce heat to low and let it simmer for an additional minute.
5. Top with blueberries and serve.
Cooking Time: 10-12 minutes
Roasted Zucchini with Parmesan
Roasted Zucchini with Parmesan: A Simple yet Flavorful Side Dish
This recipe brings out the natural sweetness of zucchinis, paired with the savory goodness of parmesan cheese. Perfect as a side dish or added to salads and sandwiches.
Ingredients:
– 2 medium-sized zucchinis
– 1/4 cup grated Parmesan cheese
– 2 tablespoons olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Cut the zucchinis in half lengthwise, then slice them into 1/4-inch thick rounds.
3. In a bowl, toss the zucchini slices with olive oil, salt, and pepper until they’re evenly coated.
4. Line a baking sheet with parchment paper and arrange the zucchini slices in a single layer.
5. Roast in the preheated oven for 20-25 minutes, or until tender and lightly caramelized.
6. Remove from the oven and sprinkle Parmesan cheese over the zucchinis. Return to the oven for an additional 2-3 minutes, or until the cheese is melted and bubbly.
7. Garnish with chopped parsley, if desired. Serve warm and enjoy!
Cooking Time: 25-30 minutes
Low Oxalate Creamy Polenta
This creamy polenta recipe is a delicious and comforting side dish that’s perfect for those with dietary restrictions or preferences. With only 10mg of oxalates per serving, this recipe is suitable for individuals following an oxalate-restricted diet.
Ingredients:
– 2 cups polenta cornmeal
– 4 cups water
– 1/4 cup heavy cream
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. In a medium saucepan, bring the water to a boil.
2. Gradually whisk in the polenta cornmeal and reduce heat to medium.
3. Cook for 5-7 minutes or until thickened, stirring frequently.
4. Remove from heat and stir in heavy cream, olive oil, and salt.
5. Serve hot.
Cooking Time: 10-12 minutes
Steamed White Fish with Ginger and Scallions
This recipe showcases the simplicity of steaming fish while amplifying its natural flavor with aromatic ginger and scallions. Perfect for a quick weeknight dinner or a special occasion, this dish is sure to impress.
Ingredients:
– 4 white fish fillets (such as cod or tilapia)
– 2 inches fresh ginger, peeled and sliced into thin strips
– 1/4 cup chopped scallions (green onions)
– 2 tablespoons soy sauce
– 2 tablespoons water
– Salt and pepper to taste
Instructions:
1. Preheat your steamer basket with boiling water.
2. Season the fish fillets with salt and pepper.
3. Place a piece of fish in the center of each steaming tray or plate.
4. Top each piece of fish with a slice of ginger, some chopped scallions, and a drizzle of soy sauce and water mixture (1:1 ratio).
5. Steam the fish for 8-10 minutes or until cooked through.
6. Serve immediately, garnished with additional scallions if desired.
Cooking Time: 8-10 minutes
Summary
Discover 18 delicious low oxalate recipes that promote kidney health. From soups to salads, and from fish to poultry, these mouth-watering dishes are designed to reduce oxalate levels in your diet. Enjoy Low Oxalate Chicken and Rice Soup, Roasted Cauliflower with Olive Oil and Herbs, Grilled Salmon with Lemon and Dill, and many more tasty options that cater to specific dietary needs. Whether you’re looking for a quick and easy meal or something more elaborate, this collection of low oxalate recipes has got you covered.
