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Low Sodium Enchilada Sauce

By: Bill

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Low Sodium Enchilada Sauce has the perfect blend of simple spices and ingredients to make the best enchiladas and tacos! This basic enchilada sauce can easily be doubled or tripled and then frozen so you can quickly satisfy a sudden enchilada craving with an authentic flavored Mexican sauce.

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My low-sodium enchilada sauce recipe delivers all the zesty goodness without compromising on taste. Bursting with fresh tomatoes, aromatic onions, and a blend of smoky spices like cumin and paprika.
With just the right amount of heat from green chilies and a hint of sweetness from roasted bell peppers, this sauce is a tantalizing addition to any Mexican-inspired dish.

Sodium Compared for this recipe.

We can once again enjoy our favorite Mexican spicy sauce! Be sure to make this for your next taco Tuesday and don’t worry about the sodium.

Typical sodium amount per serving300+ mg
Sodium per serving for this recipe12 mg
Calories per serving36
Makes 16 = 1/4 cup serving1/4 cup
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For most standard recipes, sodium levels vary widely from just under 300mg and up for just one quarter cup. A canned version has 290 milligrams per quarter cup.

This Low Sodium Enchilada Sauce recipe comes in at just 12mg of sodium per quarter cup. Way lower than the canned versions and most recipes.

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Low sodium enchilada sauce ingredients
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  1. Red bell pepper- Adds red peppery taste without adding spicy heat.
  2. White onion – Roasted and pureed.
  3. Garlic – Cause it’s garlic.
  4. Ro*Tel – 10 oz. can diced tomatoes & green chilies no salt added for tomato base and chili pepper heat.
  5. Tomato paste no salt added – Adds a concentrated depth of tomato flavor.
  6. Apple cider vinegar – Imparts more tang or zip to the sauce without adding heat.
  7. Olive oil – Makes a roux with the cornstarch and toasts the spices.
  8. Cornstarch – Thickens the sauce and helps the mix stay as a smooth non-runny mixture.
  9. Spices – Chili Powder, cumin, black ground pepper. I found these melded into the taste I was looking for. Feel free to change or use it as a base and add your favorite no-salt spice.

Find the full printable recipe with specific measurements below.

Low sodium enchilada sauce with spoon laid across bowl.
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How to make

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Step 1 – In a preheated pan add the cut bell pepper, onion and garlic to a dry non stick pan.

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Step 2 – Roast till nicely browned pushing peppers flat.

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Step 3 – Combine roasted vegetables, chicken broth, and Ro*Tel in a blender. Blend high till very smooth.

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Step 4 – In a heated pan add oil, cornstarch, and spices and whisk to a smooth creamy paste.

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Step 5 – Add in the blended ingredients and simmer for 20-30 minutes. Stir occasionally.

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Serve promptly and enjoy. So good!

Find the full printable recipe with specific instructions below.


Serve over enchiladas, tacos, low sodium Mexican rice, low sodium refried beans, baked potato, and more.

FAQ’s about low-sodium enchilada sauce

How to store your enchilada sauce

Store leftovers in an airtight container of appropriate serving size in the fridge, for up to a week.

Can you freeze low-sodium enchilada sauce?

The sauce can be frozen for up to three months. It will remain safe to eat for longer But it may absorb other flavors and freezer burn if stored for longer. When sauce is cooled freeze in a jumbo muffin pan then transfer to a freezer bag for serving size “pucks”.

Reheating your enchilada sauce

Best if thawed first. This low sodium sauce reheats very well in the microwave in about a minute and a half. On a stovetop reheat in a small covered pot over medium for 10 minutes.

How to reduce spicy heat in sauce

Sugar works to counteract the heat caused by capsaicin chemical in peppers so adding a touch of honey or brown sugar can tone down a spicy dish

My tips for making Low-Sodium Enchilada Sauce

  • The Ro*tel has much of the green chili pepper heat already. So go easy on adding any additional ground red chili pepper as it can get hot really fast. I used what I thought was a good base point. You can add to taste after that.
  • You can decide to strain the sauce of any remaining bits. I prefer not to strain mine it just adds a little more texture to your tongue.
  • A longer simmer time gives a depth of spicy flavor.
Low sodium enchilada sauce making tacos
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As always, please let me know how you like this recipe in the comments and a rating! I get motivated when I hear from you and am interested to learn about how you enjoyed and served your Low Sodium Enchilada Sauce. You can follow me on Facebook and Pinterest also, for new recipes.

Low Sodium Enchilada Sauce

Written by: Bill
Low sodium enchilada sauce is perfect for those watching their sodium intake without sacrificing flavor. Whether you're wrapping up enchiladas, drizzling it over tacos, or using it as a dipping sauce for chips, this homemade creation promises a fiesta for your taste buds!
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Condiment, marinade
Cuisine Mexican
Servings 16 1/4 cup
Calories 36 kcal


  • 10 oz. Ro*tel canned diced tomatoes and green chilies no salt added (do not drain)
  • 1/2 medium white onion (cut in thick slices)
  • 1 red bell pepper
  • 4 garlic cloves
  • 3 cups chicken broth unsalted
  • 1 Tablespoon apple cider vinegar
  • 2 Tablespoons extra virgin olive oil
  • 3 Tablespoons cornstarch
  • 2 teaspoons red chili powder1
  • 1 1/2 teaspoons cumin
  • 1/2 teaspoon black pepper
  • ½ oz. semi-sweet chocolate (optional)


  • Remove the stem, seed, and membrane from the red bell pepper and cut it into four pieces. Cut onion into thick slices. Remove skin from garlic.
  • Preheat a non-stick skillet over medium-high heat. Cast iron works well. Don’t add any oil. Place and toast the onion, bell pepper, and garlic in the skillet until they acquire a dark brown roasted color.
  • In a blender or food processor, combine the roasted pepper, onion, vinegar, garlic, Ro*tel, vinegar, and unsalted broth. Blend until the mixture achieves a smooth consistency.1
  • Using the same pot over medium heat, add the oil, cornstarch, chili powder, cumin, and black pepper. Whisk until the oil and spices are melded and the mixture is smooth and fragrant.
  • Add the blended red sauce to the pot of spices. Simmer it uncovered for roughly 20-30 minutes stirring occasionally until the sauce has thickened.` If a thinner consistency is desired, add a bit more water.
  • Add chili powder and cumin to taste. You can also add garlic and onion powder if those flavors need a boost.2


1. – Decide whether to strain the sauce based on personal preference. A high-powered blender usually yields a smooth puree, eliminating the need for straining.
2. – Go easy on adding any additional ground red chili pepper as it can get hot really fast. I used what I thought was a good base point. Add to taste after that.
3. – Makes (4) four cups.

Utensils & special ingredients used

I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.


Calories: 36kcal (2%)Carbohydrates: 3g (1%)Fat: 1.9g (3%)Saturated Fat: 0.3g (2%)Sodium: 12mg (1%)Potassium: 63mg (2%)Sugar: 1.5g (2%)

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.

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Hello, I'm Bill

Welcome!  After my stroke, I began to prepare low-sodium and reduced-fat meals. Tasty, easily prepared meals that can help you change to a low-sodium diet for a healthier life.  Read more

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