A Low Sodium Roasted Vegetable Platter is simple to prepare, versatile, and more delicious than you can imagine!
Having low sodium food on hand makes sticking to your low sodium diet easier. In addition to keeping low sodium snacks in my pantry, I roast off a couple of trays of vegetables at the beginning of every week, so I always have a healthy option available.
These veggies make a tasty side dish, and they’re also delicious chopped and added to an omelet. I spice them with my Salt-Free Taco Seasoning and use them as a taco filling.
Mise en Place
Here’s what you need to make a Low Sodium Roasted Vegetable Platter.
Yellow Squash, sliced 1/4-inch thick
Zucchini, sliced 1/4-inch thick
Carrots, sliced 1/2-inch thick on the bias
Bell Peppers, cut into 1/2-inch strips
Cherry Tomatoes
Olive Oil
Garlic Powder
Onion Powder
Paprika
Salt-Free Seasoning
Pepper
Tools:
You’ll need these tools to make this recipe.
How to Make Low Sodium Roasted Vegetable Platter
Roasting vegetables is my favorite way to prepare them. It’s also the easiest. Cooking them at a high temperature – 425F is my go-to – caramelizes them, making them perfectly crisp on the edges yet tender inside. Roasting also brings out the sweetness in vegetables.
To start:
- Rinse the vegetables and pat them completely dry before cutting them.
- Spray two baking sheets with nonstick spray.
- Place the squash and zucchini on one baking sheet.
- Place the carrots, bell peppers, and tomatoes on the second baking sheet.
- Drizzle the vegetables with the oil and spices and toss until the vegetables are evenly coated.
- Roast until vegetables are fork tender and start to brown on the edges, 25-20 minutes.
- Remove the sheet tray with the squash from the oven.
- Remove the second sheet tray from the oven and remove the peppers and tomatoes.
- Return the carrots to the oven and cook for an additional 10 minutes, until fork tender.
- Remove carrots from the oven and serve with the other vegetables.
Variations on a Delicious Theme
The easiest way to mix up a roasted vegetable platter is to switch out the vegetables. Let the seasons guide you, as seasonal veggies will have the best flavor.
I typically roast these with my House Seasoning, a blend of garlic powder, paprika, and pepper. You can also toss in your favorite salt-free seasoning for more flavor. When I roast vegetables for tacos, I toss them with my Salt-Free Taco Seasoning. Tony Chachere’s Creole Seasoning No Salt Seasoning Blend is also delicious on vegetables. If I’m serving this for a party, I add a small bowl of my Low Sodium Ranch Dressing with Greek Yogurt as a dip.
Low Sodium Roasted Vegetable Platter FAQs
How do I make sure all the vegetables are properly cooked?
Cut all your veggies, so they’re about the same size and will cook in about the same amount of time. Each vegetable will require a different cooking time so place those with similar cooking times on the same platter.
If you do put multiple veggies on one baking sheet, keep them separate so you can remove them individually as they’re done. I roast my carrots and tomatoes on the same baking sheet but keep them separate so I can easily scoop them off the baking sheet when they’re done. I return the baking sheet to the oven to finish cooking the carrots.
Low Sodium Roasted Vegetable Platter
A Low Sodium Roasted Vegetable Platter is simple to prepare, versatile, and more delicious than you can imagine!
Ingredients
- 2 medium yellow squash, sliced ¼-inch thick
- 2 medium zucchini, sliced ¼-inch thick
- 4 large carrots, peeled and sliced ½-inch thick on the bias
- 2 bell peppers, cut into ½-inch strips
- 1 pint cherry tomatoes
- 3-4 tablespoons olive oil
- 1½ teaspoons no salt seasoning
- 1½ teaspoons garlic powder
- 1½ teaspoons paprika
- ½ teaspoon black pepper
Instructions
- Preheat oven to 425 F.
- Rinse vegetables and pat them completely dry before slicing them.
- Spray two sheet trays with nonstick cooking spray.
- Place squash and zucchini on one sheet tray in a single layer. Place carrots, bell peppers, and tomatoes in a single layer on a second sheet tray.
- Drizzle vegetables with olive oil and spices. Toss on trays until vegetables are evenly coated, and spices are evenly distributed.
- Roast 25-30 minutes until squash, zucchini, and peppers are fork-tender and start to brown on the edges. Remove the tray with squash and zucchini from the oven. Remove the peppers and tomatoes from the second sheet tray. (You can add them to the sheet tray with the squash or put them on a plate.) Loosely tent the cooked vegetables with foil to keep them warm.
- Return the carrots to the oven for an additional 10 minutes or until the carrots are fork-tender.
- Remove carrots from the oven and serve.
Nutrition Facts
Low Sodium Roasted Vegetable Platter
Serves: Serves 4-6
| Amount Per Serving: | ||
|---|---|---|
| Calories | 186.61 kcal | |
| % Daily Value* | ||
| Total Fat 8.69 g | 12.3% | |
| Saturated Fat 1.25 g | 5% | |
| Trans Fat 0.0 g | ||
| Cholesterol 0.0 mg | 0% | |
| Sodium 48.32 mg | 2% | |
| Total Carbohydrate 27.54 g | 9% | |
| Dietary Fiber 6.06 g | 24% | |
| Sugars 7.2 g | ||
| Protein 3.56 g | ||
| Vitamin A 534.69 µg | Vitamin C 89.04 mg | |
| Calcium 89.13 mg | Iron 2.08 mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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