Low-Oxalate Lunch Recipes

Edamame salad

Ditch the fast-food drive-thru window and prepare any of ten or more delicious low-oxalate lunches at home.

Publish 13 September 2022

Answer the Lunch Bell


By midday, your stomach is gnawing. Complete preliminary preparation for either of these tasty low-oxalate recipes an evening in advance. Add dressings to salads just before serving. Pay attention to nutritional information beyond oxalates if you have other dietary restrictions.

Air fryers concentrate heat with the assistance of a fan within a small area. Convert recipes from oven to air fryer by reducing suggested temperature by 25°F (5°C). Then cut the cooking time by about 20%. Check food at both a half and quarter way through to prevent overcooking. (Reduce temperature by 40°F (5°C) in a full-size convection oven.)

Low-oxalate meals are not specifically designed for people with chronic kidney disease.

Alfredo Chickpea Pasta

A perfect and classic recipe for family dinner

SkilletPrep timeMealServings
Cook time: 30 minPrep time: 10 minLunchServings: 2

Alfredo pasta

  • ¼ chop­ped onion
  • ½ clove of garlic
  • ½ cup 2% milk
  • 1 cup of cauliflower florets
  • 1 cup of chop­ped broccoli
  • ½ box of chickpea pasta
  • Italian parsley for garnish
  • ½ cup of grated parmesan cheese

Cooking Steps

1. Bring a pot of salted water to a boil. Add cauliflower florets to the pot and boil until soft.

2. Remove the cauliflower from the pot. Put pasta in boiling water and boil as instructed.

3. For sauce, add milk with cauliflower into a blender and puree until it is smooth.

4. In a skillet, heat the butter and garlic on medium-low heat. When the butter is melted, add the puree to the pan and heat up for a couple of minutes.

5. Turn off the heat and add the parmesan to the skillet. Add pasta and put in the skillet.

6. Include a third cup of water and cook until all the sauce is creamy and evenly distributed on the pasta.

7. Add sautéed onion, boiled broccoli on top, and parsley or basil for garnishing.

Asian Edamame Salad

Quick-and easy-recipe-packed with a punch of flavor

SkilletMixing bowlMealServings
Cook time: 0 minPrep time: 15 minLunchServings: 2

Asian edamame salad

For the Salad:
  • 6 oz shelled edamame
  • ½ cup diced cucumbers
  • ½ diced red bell pepper
  • 1 chop­ped green onion
  • ⅛ cup chop­ped cilantro
  • ½ tsp sesame seeds
For the Vinaigrette:
  • 1 tsp vinegar
  • 1 tsp olive oil
  • ½ tsp sesame oil
  • ¼ tsp Bragg Amino Acid
  • 1 tsp honey
  • ¼ tsp sriracha
  • ⅛ tsp ground ginger

Preparation Steps

1. In a large bowl, combine all of the salad ingredients.

2. Within a small bowl or mason jar whisk or shake all of the vinaigrette ingredients together until combined.

3. Pour the vinaigrette over the salad and toss everything together. Serve immediately or cover and refrigerate until ready to serve.

Baked Veggie Taquitos

A great option for vegetarians

BakePrep timeMealServings
Cook time: 30 minPrep time: 20 minLunchServings: 2

Taquitos platter

  • ¼ can black refried beans
  • ½ tsp taco seasoning
  • 2 small flour tortillas
  • 1 Tbsp guacamole (½ mashed avocado, 1 minced slice jalapeño, garlic pow­der, salt, squeeze of lime)
  • ½ cup shredded cheese
  • sour cream

Cooking Steps

Preheat oven to 400°F (205°C) or 375°F (200°C) in air fryer. Line a baking sheet with parchment paper.

In a bowl, mix refried beans with taco seasoning until combined.

Lay one tortilla on a flat surface. Down the middle of the tortilla, spread 1–2 tablespoons of beans. On top, add about one tablespoon of Guacamole. Sprinkle with about 1 tablespoon of cheese.

Roll up tightly and place on baking sheet seam side down. Continue this process until all tortillas have been filled and rolled. Spray tops with nonstick baking spray and bake for 20–25 minutes (or 15 minutes in an air fryer), until golden brown. Serve with sour cream for dipping.

Cauliflower Tempeh Masala Tacos

Vegetarian-style tacos satisfy you taste buds

SkilletPrep timeMealServings
Cook time: 20 minPrep time: 10 minLunchServings: 2

Cauliflower tacos

  • ¼ cup vegetable stock
  • 2 oz tempeh
  • ½ tsp turmeric
  • ½ cup medium cauliflower florets
  • ¼ large roasted red pepper
  • 1 clove garlic
  • ground black pepper to taste
  • ½ Tbsp lime juice
  • 1 Tbsp cilantro (for garnish)
For Serving:
  • 4 wholegrain tortillas
  • 1 cup lettuce
  • ½ small onion
  • cilantro (coriander) chutney

Cooking Steps

1. Crush the garlic cloves, and roast on a hot skillet. Place the garlic in a blender along with the roasted red pepper or chili peppers and half a cup of stock. Blend and reserve.

2. Heat the remaining 2 tablespoons of stock in a wok. Add the turmeric and then the cauliflower. Season with some salt and pepper, cover, and cook for 10–12 minutes. Add the tempeh cubes and stir to mix.

3. Add the red-pepper-garlic paste to the wok and stir-fry another 5–8 minutes over high heat Squeeze in the lime juice and stir in coriander, if using. Turn off the heat.

4. To serve, place some greens in each taco shell. Add the cauliflower tempeh masala, layer on some onions, and drizzle cilantro chutney.

Crispy Baked Falafel

Baked falafel with chickpeas, herbs and spices

BakeMixing bowlMealServings
Cook time: 30 minPrep time: 10 minDinnerServings: 2

Falafel balls

  • ½ can chickpeas
  • ¼ cup chop­ped onion
  • 3 cloves garlic
  • ¼ cup fresh parsley
  • 1 Tbsp olive oil
  • 1 tsp lemon juice
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • pinch of cayenne
  • ¼ tsp baking soda
  • 3 Tbsp oat flour
  • olive oil cooking spray

    Cooking Steps

    1. Preheat oven to 375°F (190°C) or 350°F (185°C) in air fryer. Spray a baking sheet with oil.

    2. Add chickpeas, onion, garlic, oil, parsley, lemon juice, cumin, coriander, salt, and cayenne into a food processor and pulse until just combined. You don’t want to over-process the mixture or you’ll end up with hummus. Plus, having a few chunks of chickpeas gives the falafel a nice texture. Stir in baking soda and oat flour. At this point, your mixture should be holding together quite well.

    3. Scoop a spoonful of mixture out and form into small patties; you should get about 15. Place on a prepped baking sheet.

    4. Bake 10–12 minutes, flip patties, and bake for another 10–12 minutes (or 8 minutes on each side in an air fryer), until the falafels are golden and cooked through.

    Low-Oxalate Grilled Cheese

    A gooey and delicious way to get your calcium

    SkilletPrep timeMealServings
    Cook time: 10 minPrep time: 20 minLunchServings: 1

    Grilled cheese

    • 2 oz of shredded Swiss cheese
    • 16 oz cauliflower rice
    • ½ tsp Italian seasoning
    • ½ tsp of garlic pow­der
    • Olive oil for frying
    • 1 tsp of fresh or dried rosemary
    • ¼ cup shredded parmesan cheese
    • White pepper to taste
    • 1 egg

    Cooking Steps

    1. Grind cauliflower rice in a food processor until it looks like sand and can be formed into patties.

    2. Add the cauliflower, lightly beaten egg, parmesan cheese, Italian seasoning, rosemary, garlic pow­der, and pepper into a bowl and make dough.

    3. Heat a pan over medium heat and oil it up. Form cauliflower dough into a round patty (2 patties for 1 sandwich). Gently squeeze out any extra fluid from each patty. Cook for 5 minutes.

    4. Use a spatula to gently flatten each patty and shape it into squares that resemble bread. After the 5 minutes are up, gently turn the patty over.

    5. Take half of the cheese and put it on top of one of the patty pieces. Flip the other patty on top of the cheese one. Set the timer for 3 more minutes and grill your sandwich.

    Quinoa With Fresh Mozzarella

    A protein-packed meal filled with fresh flavors

    SkilletMixing bowlMealServings
    Cook time: 0 minPrep time: 20 minLunchServings: 1

    Quinoa mozzarella

    For the Dressing
    • ½ cup cooked quinoa
    • ¼ cup diced red onion
    • 1 cup cherry tomatoes, halved
    • 1 cup frozen sweet peas
    • 1 red bell pepper, diced
    • 1 yellow pepper diced
    • 1 small diced cucumber
    • ¾ cup fresh mozzarella
    • ⅛ cup fresh parsley, chop­ped
    For the Dressing
    • ½ lemon, squeezed
    • 2 Tbsp olive oil
    • 1 ½ Tbsp balsamic vinegar
    • ½ tsp mustard
    • ½ teaspoon dried oregano
    • ⅛ tsp black pepper

    Cooking Steps

    1. Dice all of the vegetables and mix them together.

    2. Combine the vegetables, and quinoa, and add half of the dressing. Add the cheese and taste. Add more dressing, until you get the flavor you like.

    Strawberry Summer Salad

    A simple, savory, and healthy veggie salad

    SkilletMixing bowlMealServings
    Cook time: 15 minPrep time: 10 minLunchServings: 2

    Strawberry Chicken Salad

    • 4 oz pan-cooked chicken breast
    • ¼ sliced cucumbers
    • ¼ cup sliced straw­berries
    • ¼ cup goat cheese
    • 1 lime
    • 1 Tbsp olive oil
    • 2 Tbsp balsamic vinegar
    • 3 chop­ped mint leaves
    • 2 cup lettuce
    • ¼ Tbsp sugar-free (or natural grade-B) maple syrup
    • ⅛ cup chop­ped pecans (toasted)

    Cooking Steps

    1. Warm skillet on medium heat and spray with olive oil.

    2. When the pan is hot enough, put the chicken in for one minute to sizzle.

    3. After 1 minute, turn the heat to low and flip the chicken to the other side, and cover. Set timer for 15 minutes.

    4. Put two cups of chop­ped lettuce in a bow. Add cucumber, strawberries, and mint, and set aside.

    5. In an oven, toast the pecans for a few minutes.

    6. For dressing, put one tablespoon of olive oil in a bowl, cut the lime in half, and squeeze the juice into the bowl. Whisk in balsamic and maple syrup.

    7. Dice the chicken and toss with all dry ingredients before drizzling with dressing just enough to coat all pieces.

    Tomato Mozzarella Salad

    Fresh, sweet and crunchy salad

    SkilletMixing bowlMealServings
    Cook time: 0 minPrep time: 20 minLunchServings: 2

    Tomato Mozzarela Salad

    • ½ cup fresh cilantro
    • 1 clove garlic
    • 1 lime juiced
    • 1 tsp honey
    • 2 tbsp olive oil
    • 1 pinch salt
    • 6 cups romaine lettuce chop­ped
    • ⅔ cup cherry or grape tomatoes halved
    • ⅔ cup frozen corn thawed
    • ½ avocado, sliced
    • ¼ cup roasted unsalted sunflower seeds
    • 2 oz fresh mozzarella sliced

    Preparation Steps

    1. Make dressing. Blend cilantro, garlic, lime juice, and honey in a food processor or blender until smooth. Add olive oil and blend just until combined. Season with a pinch of salt. This will make about 1/3 cup dressing, enough for 2 salads.

    2. To build the salad, plate 3 cups lettuce, 1/3 cup tomato, 1/3 cup corn, 1/4 avocado, 2 tablespoons sunflower seeds, and 2 oz fresh mozzarella. Drizzle with 2 and a half tablespoons dressing. Enjoy!

    Vegetable Tempura

    It’s savory, it’s tangy, it’s tempura!

    SkilletMixing bowlMealServings
    Cook time: 20 minPrep time: 20 minLunchServings: 2

    Vegetable tempura

    For Dipping Sauce
    • 1 Tbsp soy sauce or Bragg Amino Acids
    • 1 Tbsp maple syrup
    • ¼ teaspoon sesame oil
    For the Batter:
    • 1 cup all-purpose flour
    • ½ cup seltzer water
    • ¼ tsp baking pow­der
    For Tempura Vege­tab­les:
    • ½ cup olive oil
    • 1 small sweet potato, sliced into ¼-inch-thick slabs
    • 4 small broccoli florets
    • 5 asparagus spears or 1 carrot quartered lengthwise and cut to about 1½ inch lengths
    • ½ large onion ring

    Cooking Steps

    Low Oxalate Lunch

    1. Make the Soy Sesame Dipping Sauce by stirring all ingredients together in a small bowl.

    2. For Batter, whisk the flour, salt, and baking soda together in a medium bowl Whisk in seltzer water until the ingredients are completely blended.

    3. To fry the Vegetables, pour about ¼ inch of oil into a large skillet and place it over medium heat.

    4. When the oil is ready, dip one of the veggies into the batter, coating all sides. Shake off any excess batter, then transfer the veggie to the hot oil.

    5. Fry the vegetables for 2 to 3 minutes on each side, until crispy. Remove and place on dish with paper towel to a sporre excess oil.

    6. Serve the tempura vegetables immediately, with the dipping sauce on the side.

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