Name: Low Sodium Chicken Casserole
Prep time: 15 min
Cook time: 40 min
Total time: 50 min
Ingredients: 8 cups cooked chicken (no salt added); 2 cups milk; 2 cups low sodium broth; ¼ cup flour; 1 cup sour cream; 1½ tsp onion powder; 1½ tsp garlic powder; 1 tsp black pepper; 1 cup low sodium cheese; 1½ cups unsalted crumbs; 3 tbsp olive oil

This low sodium chicken casserole is creamy, warm, and comforting without the extra salt. It is a heart-healthy version of a classic dish, made to be flavorful without salt while supporting a sodium-conscious lifestyle. Perfect for a cozy dinner that helps reduce blood pressure.

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Table of Contents

Ingredients Needed

8 cups cooked chicken: shredded, no salt added
2 cups low sodium milk: base for creamy sauce
2 cups no-salt-added chicken broth: adds flavor
¼ cup all-purpose flour: thickens the sauce
1 cup sour cream: adds creaminess (choose low sodium if possible)
1½ teaspoons onion powder: flavor without salt
1½ teaspoons garlic powder: savory taste
1 teaspoon black pepper: mild heat
1 cup shredded low sodium cheese: divided
1½ cups unsalted whole grain crumbs or oats: for topping
3 tablespoons olive oil or melted butter: helps crisp topping

How To Make Low Sodium Chicken Casserole

Prepare the Oven and Dish: Preheat oven to 375°F (190°C). Lightly grease a 13×9-inch baking dish.

Make the Cream Sauce: In a pot, whisk together broth, milk, and flour over medium heat. Cook until thickened and smooth.

Mix the Filling: In a large bowl, combine the sauce, sour cream, onion powder, garlic powder, and black pepper. Fold in the chicken and half of the cheese.

Assemble the Casserole: Spread the mixture evenly into the baking dish.

Prepare the Topping: In a bowl, mix the crumbs or oats with olive oil or melted butter. Sprinkle over the casserole, then add remaining cheese on top.

Bake: Bake for 35–40 minutes until bubbling and lightly golden.

Rest Before Serving: Let the casserole rest for 15 minutes to thicken before serving.

Recipe Tips

Skip canned soup for a true no added salt version
Use herbs like thyme or parsley for flavorful without salt results
Choose fresh chicken for better cardiovascular health
Do not overbake to keep the casserole moist
Great for a low sodium comfort food meal

How to Store & Reheat

Room Temperature: Do not leave out longer than 2 hours
Fridge: Store in an airtight container for up to 4 days
Freezer: Freeze up to 2 months. Reheat in oven for best texture

Nutrition Facts

Calories: 350
Sodium: ~180–250 mg
Protein: 30 g
Fat: 14 g
Carbs: 18 g
Fibre: 2 g
Sugar: 3 g

FAQs

Why is traditional chicken casserole high in sodium?
Most recipes use canned soups, processed crackers, and salted cheese, which add large amounts of sodium.

How do I make casserole creamy without canned soup?
Use a simple homemade sauce made with milk, broth, and flour. It keeps the dish creamy and sodium-conscious.

Can I still use cheese in a low sodium casserole?
Yes, but use smaller amounts or choose low sodium cheese to keep it heart-healthy.

Is this recipe good for the DASH diet?
Yes, with low sodium ingredients, this casserole fits well into a DASH diet and supports efforts to reduce blood pressure.

What can I use instead of crackers on top?
Unsalted crumbs, oats, or even crushed unsalted rice cakes work well for a crunchy topping.

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