Low-Oxalate Dinner Recipes (2024)

Ingredients

• 2 Tbsp vegetable oil
• 2 ½ cloves garlic, minced
• 1 green chilies, diced
• 1 cup cooked Jasmine rice, chilled
• ½ Tbsp white sugar
• 1 tsp chop­ped green onion
• 1 Tbsp chop­ped fresh basil leaves
• 2 ½ Tbsp chop­ped fresh cilantro

Cooking Steps

1. Heat the oil in a wok or large skillet, over medium-high heat. Fry the garlic until golden, then add the chili pepper and stir-fry until cooked through.

2. Then add the rice, sugar, fish sauce, and soy sauce. Cook over medium heat, stirring gently. When the mixture is well blended, stir in the green onions, basil, and cilantro. Cook for 1 more minute, then serve hot.

Nutrition Per Serving

• Calories 316 kcal
• Protein 25 g
• Fat 15 g
• Oxalate 8 mg
• Carbs 80 g
• Calcium 30 mg
• Sugars 5 g
• Potassium 343 mg
• Fiber 3 g
• Sodium 255 mg

Ingredients

• 2 Tbsp olive oil
• ½ chop­ped red onion
• 1 cup fresh green beans
• 1 lb ground turkey
• ½ cup fresh basil
• 2 Tbsp Italian Seasoning (oregano, parsley, thyme, sage, cumin, cayenne, chili pow­der)
• 1 can (14.5 oz) low-sodium diced tomatoes

Cooking Steps

1. Heat sauté pan with olive oil.

2. Dice up the onion and, when the oil is shimmering, put it in the pan.

3. In a second oiled pan, cook ground turkey until cooked through.

4. In a sauce pot, add diced tomatoes on medium-high heat. Add Italian seasoning, green beans, and fresh basil.

5. When the sauce slightly bubbles, put on low heat and let simmer for 15 or so minutes.

6. When onions and ground turkey are cooked, combine everything into the sauce pot, and enjoy!

Nutrition Per Serving

• Calories 201 kcal
• Protein 24 g
• Fat 9 g
• Oxalate 18 mg
• Carbs 7 g
• Calcium 80 mg
• Sugars 3 g
• Potassium 402 mg
• Fiber 2 g
• Sodium 140 mg

Ingredients

• 1 broccoli
• 8 oz baby mushrooms
• 1 cup arugula
• 2 Tbsp olive oil
• 1 Tbsp balsamic vinegar
• 1 Tbsp chop­ped parsley
• ⅛ cup of Trader Joe’s dried cranberries
• ½ minced shallot
• pinch of black pepper
• 1 garlic clove
• A sprinkle of parmesan cheese
• ⅛ cup of no-salt sunflower seeds

Cooking Steps

1. Add broccoli florets and stems into a food processor and pulse until the mixture is the size of rice.

2. In a pan, heat olive oil. Add mushrooms and sauté until they start to brown. Stir in balsamic vinegar and garlic. Continue cooking until the mushrooms are caramelized.

3. Sauté shallots until they soften, add the broccoli rice, arugula, and a bit of pepper.

4. Cook the rice stirring frequently for about 3 minutes or until warmed up, but still crisp (don’t let broccoli get mushy).

5. Fold in the mushroom, parsley, and cranberries, and sprinkle some parmesan cheese on top.

6. Add unsalted sunflower seeds for extra crunchiness.

Nutrition Per Serving

• Calories 288 kcal
• Protein 14 g
• Fat 17 g
• Oxalate 30 mg
• Carbs 30 g
• Calcium 186 mg
• Sugars 9 g
• Potassium 355 mg
• Fiber 11 g
• Sodium 114 mg

Ingredients

• 10 oz spaghetti
• ¼ cup olive oil
• ½ sliced red onion,
• 1 sliced carrot
• 2 cups broccoli florets
• 1 sliced red bell pepper
• 1 sliced yellow squash
• 1 sliced zucchini
• 3–4 cloves garlic
• 1 cup cherry tomatoes
• 2 tsp dried Italian seasoning
• ½ cup pasta water
• 2 Tbsp fresh lemon juice
• ½ cup shredded parmesan

Spaghetti and brown rice pasta have the lowest oxalate content.

Cooking Steps

1. Boil pasta in pot of water with a pinch of salt. Reserve a half cup of pasta water before draining.

2. Heat olive oil in a skillet over medium-high heat. Add red onion, broccoli, bell pepper, and carrot and sauté 2 minutes.

3. Add squash and zucchini then sauté 2–3 minutes or until veggies have nearly softened.

4. Add garlic, tomatoes, and Italian seasoning and sauté 2 minutes longer.

5. Pour veggies into now empty pasta pot or a serving bowl, add drained pasta, drizzle in lemon juice, season with a little more salt as needed, and toss while adding in pasta water to loosen as desired.

6. Toss in ¼ cup parmesan and parsley then serve with remaining parmesan on top.

Nutrition Per Serving

• Calories 415 kcal
• Protein 10 g
• Fat 14 g
• Oxalate 13 mg
• Carbs 57 g
• Calcium 197 mg
• Sugars 9 g
• Potassium 844 mg
• Fiber 6 g
• Sodium 189 mg

Ingredients

• 1 cup long grain rice
• ⅛ cup vegetable oil
• 4 oz tomato sauce
• 3 stems cilantro
• ½ tsp salt
• ½ tsp minced garlic
• 2 cups water
• ¼ tsp cumin
• pinch of garlic pow­der

Cooking Steps

1. Heat oil in a large frying pan on medium heat.

2. Add the rice and cook until golden brown.

Add 1 bouillon cube to 4 cups water and microwave for 3 minutes.

3. When the rice is brown, add water, tomato sauce, salt, garlic, cumin, and garlic pepper to the pan.

4. Stir and cover the pan. Let simmer for 30–40 minutes or until all is cooked and there is no liquid left. Fluff before serving and enjoy.

Nutrition Per Serving

• Calories 90 kcal
• Protein 1 g
• Fat 4 g
• Oxalate 6 mg
• Carbs 13 g
• Calcium 11 mg
• Sugars 1 g
• Potassium 108 mg
• Fiber 2 g
• Sodium 447 mg

Ingredients

• 1 tsp olive oil
• 1 onion, diced
• 1 yellow squash, cubed
• 1 clove garlic
• 2 oz kale-broccoli slaw
• 10 oz fat-free ricotta cheese
• ¼ cup low-fat Swiss cheese
• 1 Tbsp parmesan cheese
• ½ cup fat-free milk
• 2 Tbsp all-purpose flour
• ½ package no-boil lasagna
• ground green pepper to taste as garnish

Cooking Steps

1. Preheat the oven to 375°F (190°C) or 350°F (185°C) in air fryer. Spray a 9x13-inch baking dish with nonstick spray or smear the pan with olive oil on a paper towel.

2. Heat oil in a skillet. Add onion and squash; cook, stirring occasionally. Stir in kale and garlic; cook, stirring constantly. Remove from heat and let cool for 5 minutes. Stir in ricotta, Swiss, and parmesan cheeses until well-mixed. Set aside.

3. To make the sauce, whisk together milk and flour in a medium saucepan until smooth. Cook over medium heat whisking constantly, until sauce comes to a boil and thickens, about 8 minutes.

4. Layer ingredients into a baking dish: half a cup of sauce in the bottom of the dish, top with a third of the noodles, and then top with half of the veggie mixture over the noodles. Repeat. Cover lasagna loosely with foil. Bake for 45 minutes (30–35 minutes in air fryer).

Nutrition Per Serving

• Calories 447 kcal
• Protein 20 g
• Fat 9 g
• Oxalate 15 mg
• Carbs 70 g
• Calcium 352 mg
• Sugars 34 g
• Potassium 402 mg
• Fiber 5 g
• Sodium 150 mg

Ingredients

• 1 Tbsp vegetable oil
• ½ chop­ped onion
• 1 cloves garlic
• ½ cup water
• ½ lb chop­ped potatoes
• 1 chop­ped carrot
• 1 small chop­ped zucchini
• 3 oz tomato sauce
• 1 tsp oregano
• ½ tsp ground cumin
• 4 roasted poblano chiles, peeled, deveined
• 4 oz mozza­rella cheese

Cooking Steps

1. Preheat oven to 350°F (175°C) or 325°F (160°C) in air fryer.

2. Heat oil in a large skillet on medium-high heat. Add onions and cook 5 minutes or until crisp-tender, stirring frequently. Stir in garlic and cook 1 minute.

3. Add water, potatoes and carrots. Cover and cook for 10 minutes, then stir in zucchini. Cook, covered for 5 minutes or until all vegetables are tender. Stir in tomato sauce and seasonings; simmer 3 minutes.

4. Spoon into chiles and place in a lightly oiled shallow baking dish, with the remaining sauce on the bottom.

5. Cover and bake for 20 minutes (or 15 minutes in air fryer). Top with cheese and bake uncovered additional 5 minutes (or 3 minutes in an air fryer) until cheese melts.

Nutrition Per Serving

• Calories 143 kcal
• Protein 8 g
• Fat 5 g
• Oxalate 6 mg
• Carbs 24 g
• Calcium 25 mg
• Sugars 1 g
• Potassium 425
• Fiber 6 g
• Sodium 345 mg