This low sodium chicken chili is warm, hearty, and full of bold spices. It is rich in flavor without salt and perfect for a heart-healthy, sodium-conscious meal. Great for cozy dinners while helping reduce blood pressure.

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Table of Contents

Ingredients Needed

2 cups shredded chicken or turkey: cooked, no salt added
1 tablespoon olive oil: heart-healthy fat
1 sweet onion: diced for natural sweetness
1 red bell pepper: chopped for color and flavor
3 garlic cloves: minced for strong taste
15 oz diced tomatoes: no-salt-added preferred
2 cups chicken or turkey broth: no-salt-added
1 (15 oz) can black beans: no-salt-added or well rinsed
1½ cups frozen corn: or no-salt-added canned, drained
1 teaspoon chili powder: for warmth
1 teaspoon ground cumin: deep flavor
1 teaspoon dried oregano: herbal note
½ teaspoon chili flakes: optional heat
Black pepper: to taste

How To Make Low Sodium Chicken Chili

Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add onion, bell pepper, and garlic. Cook for 5–7 minutes until soft and fragrant.

Add the Main Ingredients: Stir in black beans, corn, diced tomatoes, broth, shredded chicken, and all spices.

Simmer the Chili: Reduce heat and let the chili simmer for 15–20 minutes. Stir occasionally until it thickens and flavors blend well.

Adjust and Serve: Taste and adjust with black pepper or extra spices if needed. Avoid adding salt to keep it sodium-conscious.

Add Toppings (Optional): Top with avocado, cilantro, or a small amount of low sodium yogurt if desired.

Recipe Tips

Always choose no added salt canned goods for best results
Rinse beans well to reduce sodium further
Add lime juice at the end for a bright, flavorful without salt finish
Let chili sit for a few minutes before serving to deepen flavor
Great for a heart-healthy and kidney-friendly meal

How to Store & Reheat

Room Temperature: Do not leave out more than 2 hours
Fridge: Store in an airtight container for up to 4 days
Freezer: Freeze up to 3 months. Reheat on stove until hot

Nutrition Facts

Calories: 280
Sodium: ~120–180 mg
Protein: 26 g
Fat: 7 g
Carbs: 28 g
Fibre: 6 g
Sugar: 5 g

FAQs

Is chili usually high in sodium?
Yes, traditional chili often uses canned goods and added salt. This version stays low by using no-salt-added ingredients.

How do I reduce sodium in chili?
Use no-salt-added beans, tomatoes, and broth. Skip added salt and rely on spices for flavor.

Can I make this chili without beans?
Yes, you can remove beans and add more vegetables or chicken. This may also lower sodium further.

Is this recipe good for the DASH diet?
Yes, when made with low sodium ingredients, it fits well into a DASH diet and supports cardiovascular health.

What toppings are best for low sodium chili?
Fresh toppings like avocado, cilantro, and plain yogurt are best. Avoid salty cheese or chips.

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