Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Savoury muffins

  • Sodium


  • Energy


  • Fat


  • Sat Fat


  • Sugar



  • Spray olive oil
  • 1 medium zucchini grated
  • 1 medium carrot grated
  • ¼ cup frozen peas
  • ¼ cup frozen corn
  • 1 red capsicum finely chopped
  • 1 tablespoon parsley finely chopped
  • 1 tablespoon chives finely chopped
  • ½ cup reduced fat cheddar cheese, grated
  • ½ cup reduced fat milk
  • ¼ cup reduced fat Greek yoghurt
  • 2 tablespoons olive oil
  • 2 eggs
  • 2 cups wholemeal plain flour
  • 3 teaspoons baking powder


Recipe from © National Heart Foundation of Australia 2018, reproduced with permission.


  1. Preheat oven to 180°C. Spray 8 large muffin hole tray with olive oil and set aside.
  2. Place the grated zucchini and carrot into either a sieve or a clean tea towel and squeeze out the juice.
  3. Place the zucchini, carrot, peas, corn, capsicum, parsley, chives, cheese, milk, yoghurt and egg in a large mixing bowl and stir until combined.
  4. Add flour and baking powder to wet ingredients and fold in gently until just combined.
  5. Spoon the mixture evenly between 8 muffin holes. Bake for 20-25 minutes or until golden and mixture is set.
  6. Once defrosted, muffins can be enjoyed cold or warmed in the oven


Serves: 4