Low Sodium Chicken Enchiladas Recipe

These enchiladas are full of warm spices, lean ground chicken, and a rich, no-salt-added tomato sauce. The texture is saucy and soft, with a light cheese topping to satisfy your comfort food cravings without compromising sodium-smart eating. Perfect for a DASH diet or anyone watching salt intake, these are both satisfying and kidney-safe.

Ingredients Needed

For the Enchilada Sauce:

• 1 tbsp salt-free chili powder: bold flavor, no salt.
• 3/4 tsp garlic powder: savory depth.
• 1/2 tsp oregano: earthy herbal note.
• 1 1/2 tsp cumin: warm spice.
• 1/2 tsp onion powder: aromatic base.
• Dash of cinnamon: subtle warmth.
• 2 tsp unsweetened cocoa powder: richness.
• 1/4 tsp black pepper: optional spice.
• 1/3 cup all-purpose flour: thickens sauce.
• 2 cups no-salt-added chicken broth: sodium-free base.
• 1 tsp apple cider vinegar: brightness.
• 1 (14.5 oz) can no-salt-added crushed tomatoes: tangy base.
• 3 tbsp no-salt-added tomato paste: deep tomato flavor.

For the Enchiladas:

• 1/4 cup olive oil: healthy fat for sauce base.
• 2 lbs ground chicken: unseasoned, lean protein.
• 8 no-salt or low sodium tortillas: soft and pliable.
• 1/2 cup shredded cheddar cheese (low sodium or optional): light topping.
• 1/2 cup shredded swiss cheese (low sodium or optional): blends well.
• 8 low sodium olives, chopped (optional): salty flavor without overdoing it.

How To Make Low Sodium Chicken Enchiladas

Mix Sauce Ingredients:
In a bowl or large measuring cup, mix chicken broth, vinegar, crushed tomatoes, tomato paste, cocoa, and pepper. Set aside.

Make the Enchilada Sauce:
Heat olive oil in a saucepan over medium-low heat. Add chili powder, garlic powder, oregano, cumin, onion powder, cinnamon, and flour. Whisk for 90 seconds until fragrant.

Simmer Sauce:
Slowly whisk in the tomato mixture. Bring to a boil, then reduce heat and simmer 5 minutes until thickened.

Cook the Chicken:
In a skillet, lightly brown the ground chicken. Cook just until no longer pink (it will finish cooking in the oven).

Assemble Enchiladas:
Spray a 9×13-inch baking dish with non-stick spray. Spread 2/3 cup sauce on the bottom. Dip a tortilla in sauce, fill with chicken, and roll. Place seam-side down in pan. Repeat for all.

Top and Bake:
Spoon remaining sauce over enchiladas. Mix cheeses and sprinkle lightly on top. Add chopped olives if using. Bake at 350°F for 20 minutes.

Recipe Tips

• Use unseasoned ground chicken to keep sodium low.
• Swap cheese with low sodium cheese or cottage cheese for better control.
• Omit olives for even lower sodium.
• Make your own no-salt tortillas to control every ingredient.
• Let enchiladas rest 5 minutes before serving to hold shape.

How to Store & Reheat

• Room Temperature: Not recommended; refrigerate within 2 hours.
• Fridge: Store up to 4 days in a sealed container.
• Freezer: Freeze up to 2 months. Reheat covered at 350°F until hot.

Nutrition Facts:

• Calories: ~260
• Sodium: ~140mg
• Protein: ~20g
• Fat: ~10g
• Carbs: ~18g
• Fibre: ~3g
• Sugar: ~3g

FAQs

Can enchiladas be made low sodium?
Yes, by using no-salt-added ingredients, low sodium cheese, and salt-free tortillas.

What cheese is best for low sodium diets?
Choose low sodium shredded cheese or cottage cheese for a lighter option.

Are canned tomatoes okay for low sodium cooking?
Yes, if they are labeled “no salt added” or “low sodium.”

Can I skip cheese altogether?
Yes, the sauce and spices provide plenty of flavor without cheese.

How do I make homemade no-salt tortillas?
Use flour, water, and olive oil; skip the salt. Cook on a dry skillet until golden.

Try More Recipes:

• Low Sodium Chicken And Rice Soup
• Low Sodium Jerk Chicken Recipe
• Low Sodium Chicken Tortilla Soup

Low Sodium Chicken Enchiladas Recipe

Recipe by Emma

Flavorful and heart-friendly enchiladas made with no added salt and a rich homemade sauce. Perfect for sodium-smart meals.

Course: DinnerCuisine: AmericanDifficulty: Easy

0.0 from 0 votes

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Servings

8

servings

Prep time

20

minutes

Cooking time

25

minutes

Calories

260

kcal

Total time

45

minutes

Ingredients

• 1 tbsp salt-free chili powder
  

• 3/4 tsp garlic powder
  

• 1 1/2 tsp cumin
  

• 1 1/2 tsp cumin
  

• 1/2 tsp onion powder
  

• Dash of cinnamon
  

• 2 tsp cocoa powder
  

• 1/4 tsp pepper
  

• 1/3 cup flour
  

• 2 cups no-salt-added chicken broth
  

• 1 tsp apple cider vinegar
  

• 1 can (14.5 oz) no-salt-added crushed tomatoes
  

• 3 tbsp no-salt tomato paste
  

• 1/4 cup olive oil
  

• 2 lbs ground chicken (unseasoned)
  

• 8 low sodium tortillas
  

• 1/2 cup shredded cheddar cheese (low sodium)
  

• 1/2 cup shredded swiss cheese (low sodium)
  

• Optional: 8 chopped low sodium olives

Directions

• Mix broth, vinegar, tomatoes, cocoa, and tomato paste in a bowl.
  
• Heat oil, stir in spices and flour, cook 90 seconds.
  
• Whisk in tomato mix. Simmer 5 minutes.
  
• Brown chicken lightly in a skillet.
  
• Spread sauce in baking dish. Fill tortillas with chicken, roll and place seam-side down.
  
• Top with remaining sauce, sprinkle cheese and olives.
  
• Bake at 350°F for 20 minutes.