A low oxalate diet means choosing foods that are lower in oxalates while avoiding ones that are high in them. This type of diet is often recommended for people who struggle with kidney stones made of calcium oxalate, which is one of the most common types. It may also be helpful for people with certain digestive disorders or sensitivities to oxalates.
The goal isn’t to cut out all oxalates completely but to reduce your intake, so your body has an easier time processing them. By doing this, you can help prevent issues like painful kidney stones or discomfort caused by too much oxalate buildup.
Low Oxalate Diet Food List: What to Eat and Avoid
When starting a low oxalate diet, it’s important to know which foods are safe to eat and which ones you should limit. Here’s a simple guide:
Foods You Can Eat (Low Oxalate)
- Proteins: Chicken, turkey, beef, fish, eggs, and tofu.
- Dairy: Milk, cheese, yogurt, and butter.
- Vegetables: Cucumbers, cauliflower, zucchini, lettuce, mushrooms, and green beans.
- Fruits: Bananas, apples, grapes, melons, cherries, and mangoes.
- Grains: White rice, oats, barley, and corn-based products like tortillas.
- Snacks: Plain popcorn, crackers made from low-oxalate grains, and pretzels.
Foods to Avoid (High Oxalate)
- Vegetables: Spinach, Swiss chard, beet greens, sweet potatoes, and rhubarb.
- Fruits: Berries (like raspberries and blackberries), figs, and kiwi.
- Nuts and Seeds: Almonds, peanuts, cashews, sesame seeds, and sunflower seeds.
- Legumes: Soybeans, lentils, and chickpeas.
- Grains: Whole wheat bread, brown rice, quinoa, and buckwheat.
- Other Foods: Chocolate, tea, coffee, and dark leafy greens like kale.
Sample Meal Plan for a Low Oxalate Diet
Here’s an example of how a day on a low oxalate diet might look:
Breakfast:
- Scrambled eggs cooked in butter
- A slice of white toast with jam
- A banana
Lunch:
- Grilled chicken salad with cucumbers, shredded carrots, and ranch dressing
- A small serving of plain yogurt
Snack:
- Apple slices with a handful of low-sodium cheese cubes
Dinner:
- Baked salmon with steamed green beans
- Mashed cauliflower instead of potatoes
- A side of white rice
Dessert:
- A bowl of fresh melon chunks
Low Oxalate Diet Recipes
Now let’s dive into some simple recipes that are perfect for a low oxalate diet. These dishes are not only tasty but also easy to prepare.
1. Creamy Cauliflower Mash
A creamy, comforting side dish that’s a perfect low-oxalate alternative to mashed potatoes. It’s rich, buttery, and packed with flavor without any high-oxalate ingredients.
Ingredients:
- 1 head of cauliflower, chopped
- 2 tablespoons butter
- ¼ cup milk
- Salt and pepper to taste
Instructions:
- Steam the cauliflower until soft.
- Drain well and mash with a fork or potato masher.
- Add butter and milk, then mix until smooth. Season with salt and pepper.
Time and Temperature:
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Steaming Temperature: Medium heat (for stovetop steaming)
Equipment Needed:
- Large pot with lid (for steaming)
- Colander (to drain cauliflower)
- Potato masher or fork
Nutritional Information (per serving):
Calories: 90 | Fat: 6g | Carbs: 8g | Protein: 3g | Fiber: 3g
Substitutions:
- Butter: Use olive oil or ghee if you prefer a dairy-free option.
- Milk: Substitute almond milk (unsweetened) or any plant-based milk for a lighter version.
- Cauliflower: If you want to mix it up, try using turnips or parsnips for a slightly different taste.
2. Grilled Chicken Salad
A fresh and satisfying salad featuring tender grilled chicken, crisp veggies, and a creamy dressing. This dish is light yet filling, making it ideal for lunch or dinner on a low-oxalate diet.
Ingredients:
- 1 grilled chicken breast, sliced
- Mixed greens (lettuce, spinach sparingly)
- Sliced cucumber
- Cherry tomatoes
- Ranch or vinaigrette dressing
Instructions:
- Toss the greens, cucumber, and tomatoes in a bowl.
- Top with sliced chicken.
- Drizzle your favorite dressing over the top and enjoy!
Time and Temperature:
- Prep Time: 10 minutes
- Cook Time: 12–15 minutes (grilling chicken)
- Total Time: 25 minutes
- Grilling Temperature: Medium-high heat (around 375°F/190°C)
Equipment Needed:
- Grill pan or outdoor grill
- Mixing bowl (for tossing salad)
- Tongs (for flipping chicken)
Nutritional Information (per serving):
Calories: 320 | Fat: 15g | Carbs: 8g | Protein: 35g | Fiber: 2g
Substitutions:
- Chicken: Swap with turkey breast or even baked tofu for a vegetarian option.
- Ranch Dressing: Use a vinaigrette made with olive oil and lemon juice for a lighter dressing.
- Cucumber: Replace with sliced zucchini if you’re looking for variety.
3. Banana Oatmeal Cookies
Soft, naturally sweet cookies made with just three ingredients! These banana oatmeal cookies are a guilt-free treat that fits perfectly into a low-oxalate diet. They’re kid-friendly and great for snacking.
Ingredients:
- 2 ripe bananas, mashed
- 1 cup rolled oats
- ½ teaspoon cinnamon
Instructions:
- Preheat your oven to 350°F (175°C).
- Mix the mashed bananas, oats, and cinnamon in a bowl.
- Drop spoonfuls onto a baking sheet and flatten slightly.
- Bake for 12–15 minutes or until golden brown.
Time and Temperature:
- Prep Time: 5 minutes
- Bake Time: 12–15 minutes
- Total Time: 20 minutes
- Oven Temperature: 350°F (175°C)
Equipment Needed:
- Baking sheet
- Parchment paper (optional, for non-stick baking)
- Mixing bowl
- Spoon or spatula (for scooping dough)
Nutritional Information (per cookie):
Calories: 60 | Fat: 1g | Carbs: 12g | Protein: 2g | Fiber: 1g
Substitutions:
- Oats: Use gluten-free oats if you need to avoid gluten.
- Bananas: If bananas aren’t available, try unsweetened applesauce as a binder (though the flavor will change slightly).
- Cinnamon: Add a pinch of nutmeg or vanilla extract for extra flavor.