Low Sodium Chili

Low Sodium Chili

In this blog post, you will find an easy-to-make low sodium chili recipe perfect for a cozy and healthy meal. Chili is a hearty and satisfying dish that can be enjoyed all year round, but especially in the colder months. It is also a great way to use any leftover vegetables or beans in your pantry.

If you love growing your own chili peppers, you might end up with more than you can use and may wonder what to do with all the chili peppers. Don’t worry; there are many ways to preserve and store your chili peppers for future use. You can dry them, pickle them, freeze them, or make sauces, jams, or powders out of them. You can also give them away to your friends and family as gifts. They will surely appreciate your homegrown chili peppers and your low sodium chili recipe.

Did you know that chili peppers, the main ingredient of chili, are not just a source of heat but also a powerhouse of health benefits? They are rich in antioxidants, vitamins, minerals, and capsaicin. This compound gives them their spicy flavor and has anti-inflammatory and pain-relieving properties. Capsaicin can even boost your metabolism, aiding in calorie burn. So, when you enjoy a bowl of chili, you’re satisfying your taste buds and nourishing your body.

Table of Contents

Low Sodium Chili Recipe

However, not all chili recipes are created equal. Some are loaded with salt, fat, and sugar, negating some of the positive effects of chili peppers. Too much salt can raise your blood pressure and increase your risk of heart disease and stroke.

That’s why I have created this low-sodium chili recipe that is both delicious and nutritious. It has less than 300 mg of sodium per serving, well below the recommended daily limit of 2300 mg. It also has lean ground beef, which provides protein and iron, and kidney beans, which are high in fiber and folate. And, of course, it has plenty of chili peppers, which add flavor and heat to the dish.

chili for low sodium stew
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Ready to try this low sodium chili recipe? You’ll be delighted to know that it’s not just healthy and delicious, but also incredibly easy to make. With just one pot and about 30 minutes of cooking time, you’ll have a hearty and satisfying meal ready to enjoy. And the best part? You can customize it with your favorite toppings, such as cheese, sour cream, cilantro, or avocado. Serve it with cornbread, rice, or tortilla chips, or freeze it for a quick and convenient meal later. The possibilities are endless, and the choice is yours.


  • 1 tablespoon of vegetable oil
  • 1 onion, chopped
  • 4 cloves of garlic, minced
  • 1 pound of lean ground beef
  • 2 tablespoons of chili powder
  • 1 teaspoon of cumin
  • 1/4 teaspoon of oregano
  • 1/4 teaspoon of black pepper
  • 1 (400 grams or 15 ounces) can of no-salt-added tomato sauce
  • 1 (400 grams or 15 ounces) can of no-salt-added diced tomatoes
  • 1 (400 grams or 15 ounces) can of low-sodium kidney beans, drained and rinsed
  • 4 dl (1/4 cup) of water
  • Shredded cheddar cheese, sour cream, and chopped green onions for topping (optional)
  • Rice to serve
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  1. Heat oil in a large skillet over medium-high heat. Add onion and garlic and cook, stirring occasionally, until soft, about 10 minutes.
  2. Add beef and cook, breaking it up with a wooden spoon, until browned, about 15 minutes. Drain the excess fat.
  3. Stir in chili powder, cumin, oregano, and pepper. Transfer the mixture to a slow cooker.
  4. Add tomato sauce, diced tomatoes, kidney beans, and water. Stir well to combine.
  5. Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours.
  6. If desired, serve hot with rice, cheese, sour cream, and green onions.

Preparation Time

About 30 minutes of active cooking time and 6 to 8 hours of slow cooking time.


This recipe is low in sodium but high in flavor. You can adjust the spiciness by adding more or less chili powder. You can use turkey or chicken instead of beef for a leaner option. For a hearty meal, serve this chili with cornbread, rice, or tortilla chips. Finally, you can also use dried chili peppers for this recipe (see the post about how to cook with chili for more information).

Why Low Sodium Chili?

Too much sodium can raise your blood pressure and increase your risk of heart disease and stroke. The American Heart Association recommends that adults consume no more than 2,300 mg of sodium per day, and ideally less than 1,500 mg. However, the average American consumes about 3,400 mg of sodium daily, mostly from processed and restaurant foods. Cooking your meals at home with fresh ingredients and low-sodium products can help you reduce your sodium intake and improve your health.

I hope you enjoy this low sodium chili recipe and share it with your loved ones. We have previously looked at other uses of chili peppers, such as making your own hot sauce, adding them to salads and soups, or using them as a natural remedy for colds and coughs. You can find more information and tips on this blog. Stay tuned for more tasty and healthy recipes. And don’t forget to leave us a comment and let me know how you liked our low sodium chili recipe.


Here are some other great inspirational posts for the successful chili grower:

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