Are you struggling to find healthy, tasty low oxalate recipes? Look no further! Here is a list of my favorite, tried and true, low oxalate recipes.
*Please note that this post contains clearly identified affiliate links. If you click on these links and choose to make a purchase, I may receive a commission (at no cost to you). As an Amazon Associate I earn from qualifying purchases.
Table of Contents
About a Low Oxalate Diet
Who Needs a Low Oxalate Diet?
Before we dive into my favorite low oxalate recipes, it is important to understand who needs to look for low oxalate recipes. Oxalate is most known for it’s role in kidney stones. However, only people who have high levels of urine oxalate need to limit how much oxalate they eat. A 24-hour urine test with a stone panel will measure how much oxalate is in your urine.
If you have uric acid, calcium phosphate or other kinds of kidney stones, cutting out oxalate from your diet will not reduce your risk for kidney stones.
If you have calcium oxalate kidney stones and high levels of urine oxalate, it is important to follow a low oxalate diet. But, it is important to remember that healthy eating for calcium oxalate kidney stone prevention is much more than oxalate. How much calcium, protein and added sugar you eat all play a role. And, of course, we can’t forget water. Drinking a lot (around 3 liters for most people) of water is probably the most important thing you can do to prevent kidney stones.
What Is a Low Oxalate Diet?
A low oxalate diet does not require 100% avoidance of oxalate. For most people, limiting oxalate to around 100-200mg per day (while getting in enough calcium) is sufficient to lower urine oxalate to safe levels. Aiming for 100-200mg of oxalate per day allows for small portions of many traditional “high” oxalate foods such as nuts, seeds and whole grains.
You may notice that these low oxalate recipes do not necessarily completely avoid “high” oxalate foods. Rather, the recipes might have small amounts of some higher oxalate foods. I recommend these recipes because they can easily be incorporated into a diet that limits oxalate to 100-200mg per day.
Low Oxalate Foods
There are many low oxalate food lists floating around the internet. Unfortunately, many of them are inaccurate. The Harvard oxalate list is considered to be one of the most accurate oxalate lists. I have used the information from the Harvard list and standardized portions to create an easy to follow low oxalate list for you!
Top 25 Low Oxalate Recipes
Low Oxalate Salad Recipes
Tomato & Mozzarella Salad
What is better than fresh mozzarella!? This salad is full of low oxalate fresh veggies, some crunch from sunflower seeds and a tasty cilantro vinaigrette.
Panzanella Toscana
A summer favorite! Fresh tomato, cucumber, onion and toasty bread cubes coated in a garlicy red wine vinaigrette.
Quick & Easy Arugula Salad
Arugula is one of my favorite low oxalate greens. It is great as a base for a salad, or as a topping for dishes like eggs and pizza for a peppery punch!
Kale Salad with Apple, Cranberries & Pecans
Kale is another great low oxalate green veggie! Use it in salads, or cooked as a side dish. This recipe has a small amount of pecans, which are a moderate oxalate nut choice. You could leave them off, or swap them for pistachios for an even lower oxalate salad.
Low Oxalate Breakfast Recipes
Crustless Zucchini Quiche
What is it about quiche that feels so decadent and fancy!? This healthy, crustless quiche packs some extra veggies. A perfect, healthy, weekend breakfast!
Blueberry Baked Oatmeal
Oatmeal is a wonderful whole grain that is low in oxalate. Try this baked oatmeal recipe as a way to spice up your traditional bowl of oatmeal in the morning.
Red Onion & Mushroom Omelet
Omelets can be a great way to sneak some extra veggies in! Try this omelet with low oxalate onions and mushrooms.
Low Oxalate Entrée Recipes
Pork Loin with Balsamic Cranberry Sauce
Balsamic vinegar is wonderful way to add flavor to food without salt. And, cranberries are a great low oxalate fruit.
Egg Roll in a Bowl
A healthy alternative to fried egg rolls! Crunchy cabbage and carrots with ground chicken with tasty Asian flavors.
Sloppy Joes
Comfort food made kidney stone friendly! These sloppy joes are both a great low sodium and low oxalate recipe.
Baked Falafel
A healthy alternative to fried falafel – make your own at home!
Honey Mustard Salmon
This honey mustard sauce will be a new favorite! Try it on chicken or as a salad dressing in addition to salmon.
Chicken Piccata with Lemon Sauce
Serve this low oxalate recipe with a side of roasted veggies for a simple meal that feels fancy!
Pork Stir Fry
A perfect weeknight go-to low oxalate recipe. Try this stir fry with chicken, shrimp or steak. Feel free to mix up the veggies with your favorite low oxalate options. Try cooking in a wok* to feel really legit!
Grilled Chicken with Mango Avocado Salsa
Try this delicious salsa on fish too!
Mediterranean Chickpea Salad Bowl
Chickpeas (or, garbanzo beans), are a very low oxalate bean choice. Use them in place of meat at meals for a healthy low oxalate plant based option!
Roasted Chili Lime Cod
Tender, flaky cod with an amazing low sodium spice rub. Serve a little rice or corn and a green veggie like broccoli!
Low Oxalate Side Dish Recipes
Roasted Garlicky Brussels Sprouts
These amazing Brussels sprouts have been in my regular rotation for years. Enjoy!
Braised Red Cabbage with Apples
An Eastern European classic! Sweet and tangy braised red cabbage. Cabbage is a wonderful, versatile low oxalate vegetable.
Parmesan Roasted Broccoli
Broccoli is another surprising low oxalate recipe choice. A 1/2 cup of chopped broccoli only has 1mg of oxalate. Enjoy it roasted, steamed, grilled or sautéed!
Thai Cucumber Salad
Cucumbers are one of my favorite go-to snack veggies. Try cucumbers as a side dish too! This recipe has a few peanuts in it, but you could leave them off to make it an even lower oxalate recipe.
Garlic Bok Choy
Have you tried this amazing veggie? I also think that baby bok choy are adorable! Use low sodium soy sauce or coconut aminos* to lower the sodium.
Crispy Stuffed Zucchini
This crunchy zucchini goes with nearly any meal!
Low Oxalate Dessert Recipes
Banana Pudding
Did you know that too much added sugar can contribute to kidney stones? Try this low sugar banana pudding recipe for a sweet treat!
Panna Cotta
Panna Cotta is one of my favorite desserts to make in the summer, but it is delicious all year round! Top it with some low oxalate blueberries, strawberries, peaches or blackberries. Yum! I love making desserts in adorable little ramekins*, and panna cotta is perfect for that! I also like to make individual apple crisps in ramekins* too!
Low Oxalate Recipe Resources
More Low Oxalate Recipes from The Kidney Dietitian
Looking for more low oxalate recipes? Check back with me! I am always updating my kidney friendly recipes. Many of which are low oxalate recipes.
Make sure to check out my eCookbook, Stop Kidney Stones From the Kitchen. These recipes are moderate in oxalate and all include dairy to help block oxalate absorption.
Low Oxalate Kitchen
Vincent was dumbfounded when he was told to follow a low oxalate diet and couldn’t find accurate information. He started Low Oxalate Kitchen as a way to share accurate low oxalate recipes and information.
Fresh Menu Planner
Matt is a trained chef who creates low oxalate recipes and meal plans. He started this venture when his wife was diagnosed with kidney stones and they were both confused about what to eat on a low oxalate diet.
Happy Eating!
Melanie
These recipes are utter trash, loaded with oxalates. The very worst is the kale, pecan salad and the chickpea recipe. This website should be pulled down.
Kale, pecans and chickpeas are all on the very low oxalate side. There is a TON of misinformation out there about oxalate online. It sounds like you’ve come across some pretty inaccurate and outdated oxalate lists. The Harvard oxalate list is generally considered one of the most accurate – all of my information is based on this list (when possible). You can also learn about me, my credentials and approach to kidney nutrition here.
I was also shocked about seeing kale in the top recipe! Everything I have read say that kale is one of the worst next to spinach and beets , sweet potatoes and peanuts! Glad to hear that I can at least enjoy kale again!
I’m disappointed. I have a 5 page diet of what I can eat, What I should only eat once a day & what I can eat. It’s from the MPMC AUA Low Oxalate diet. I was disappointed when I found your recipes don’t follow the same guidelines. Sad because they look like great recipes. Thank you anyway.
Hi Julia! It sounds like you have a pretty restrictive list you are trying to follow. Nutrition is NEVER about 100% avoiding a whole list of foods. I’d encourage you to work with a dietitian to learn how to put together a more balanced diet. I’ll also throw out there that there are TONS of inaccurate oxalate lists out there – even from highly reputable sources. All of my information is based on an oxalate list Harvard put together, which is generally accepted as one of the most accurate. I hope you find some inspiration on my site to eat a more varied, healthy diet!
This site has so many pop ups, I’ve moved on :((()
I know that ads aren’t the most fun. However, they help me provide all of my articles and recipes free to people like you.
My daughter has interstitial cystitis and a low oxalate diet is said to help with this but she has to monitor food acidity as well. Do you have recipes that target both these needs?
Hi Margo! Thank you for your comment. There is SUCH little research for nutrition and interstitial cystitis, it is very hard form me to make general recommendations. What works for some people doesn’t for others.
I thought that green peppers were a no no ,and only red & orange & yellow are safe. If you have kidney stones you may also have heart issues & and plaque in your arteries. As I do ,ohhhh! So , I’m watching out for everything. But thanks for all the meal ideas.
Hi Gail! All colors and types of peppers are low oxalate. And, yes! A “kidney stone diet” MUST be healthy for your heart too! Most people with kidney stones don’t need to be on a SUPER restrictive oxalate diet – there are many other aspects that are much more important that also align with more heart/general health recommendations. If you haven’t already, here is my overview of ALL aspects of how diet can impact calcium oxalate kidney stones.
Some sources say. Cranberry are bad, others say no. Same confusion as to apples. Help
Hi Carol. Both cranberries and apples are low in oxalate if that is what you are concerned about as them being “bad”. I have a low oxalate list available on my resources page if you are interested.