This low sodium chicken spaghetti is creamy, comforting, and full of simple flavor. It is a heart-healthy twist on a classic pasta bake, made to be flavorful without salt. Perfect for a sodium-conscious dinner that helps reduce blood pressure.

Table of Contents

Ingredients Needed

¾ lb whole-wheat spaghetti: adds fiber and texture
1 tablespoon olive oil: heart-healthy fat
2 teaspoons unsalted butter: adds richness
1 cup green pepper: diced
1 cup onion: diced
1 cup mushrooms: diced
3 tablespoons all-purpose flour: thickens sauce
1½ cups no-salt-added chicken stock: base for sauce
¾ cup 2% milk: adds creaminess
4 oz pimentos: no-salt-added or rinsed well
1 to 1½ cups shredded low sodium cheddar cheese: divided
½ teaspoon garlic powder: flavor boost
¾ cup pasta water: helps bind sauce
2 cups shredded chicken: no added salt

How To Make Low Sodium Chicken Spaghetti

Prepare the Oven and Pasta: Preheat oven to 375°F (190°C). Grease a baking dish. Boil pasta in plain water (no salt) until slightly undercooked. Reserve pasta water, then drain.

Cook the Vegetables: Heat olive oil and butter in a skillet. Add peppers, onion, and mushrooms. Cook for 3–4 minutes until softened.

Make the Sauce: Stir in flour and cook briefly. Slowly whisk in chicken stock and milk. Simmer until thick and smooth.

Combine Ingredients: Add cooked spaghetti, sauce, pimentos, chicken, garlic powder, pasta water, and most of the cheese. Mix until creamy and well combined.

Bake the Dish: Transfer to baking dish. Top with remaining cheese. Bake for 15–20 minutes until hot and bubbly.

Rest and Serve: Let sit for a few minutes before serving to help it set.

Recipe Tips

Do not salt pasta water for a true no added salt version
Use less cheese to keep it more sodium-conscious
Add fresh herbs like parsley for flavorful without salt results
Stir well to evenly coat pasta with sauce
Great for a low sodium comfort food 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 2 months. Reheat in oven or microwave

Nutrition Facts

Calories: 360
Sodium: ~180–250 mg
Protein: 24 g
Fat: 12 g
Carbs: 38 g
Fibre: 4 g
Sugar: 4 g

FAQs

Is spaghetti usually high in sodium?
Pasta itself is low in sodium, but sauces, cheese, and added salt can make dishes high in sodium.

How do I make pasta low sodium?
Skip salt in the water, use no-salt-added broth, and limit cheese. Add herbs and spices for flavor.

Can I use regular pasta instead of whole wheat?
Yes, regular pasta works fine, but whole wheat adds more fiber and supports heart-healthy eating.

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

What can I use instead of cheese?
You can reduce or skip cheese and add nutritional yeast or a creamy sauce for flavor without extra sodium.

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