The first time I tried white chicken chili, I was a little confused. My brain was expecting regular chili—you know, the red kind with beef and kidney beans.
But then, BAM! The creamy broth and tender white beans hit, and I was hooked. It’s like chili’s lighter, more highbrow cousin.
Now, I’ve taken this classic comfort dish and made it healthier by cutting way back on sodium without skipping on flavor.
With just 155mg of sodium per serving, this version lets you enjoy every spoonful guilt-free. So grab your Dutch oven, and let’s make a bowl of comfort you’ll feel good about!
One recipe had 1066mg sodium for just one cup! My recipe will keep you nicely on track at just 155mg sodium per two cups.
| Sodium Comparison | |
| Typical recipe 1 cup per serving | 1066mg |
| Sodium per 2 cup serving this recipe | 155mg |
| Calories per serving | 346 |
| Recipe makes (7) – 2 cup servings | 1 |
My version swaps out high-sodium broths and seasonings for heart-healthy alternatives. With no added salt and carefully chosen ingredients, you’ll enjoy all the flavor with none of the extra salt. The largest contributer of sodium in this recipe is the chicken itself!
Don’t tell anyone it’s low salt and they’ll never know the difference. Even I can’t tell!
Ingredients
- Chicken: Bone-in, skinless chicken breasts for tender, juicy meat.
- Pinto Beans: No-salt-added pinto beans bring creaminess and protein. I could not find canned no salt navy beans. If you want to make them from scratch that’s fine too.
- Onion and Celery: The aromatic base that sets up the flavor.
- Garlic: Pre-minced for convenience. Is there ever enough garlic?
- Corn: Adds a touch of natural sweetness.
- Spices: Chili powder, cumin, coriander, oregano, and a pinch of cayenne for a kick.
- Broth: Unsalted Chicken Broth for a flavorful base.
- Polenta or Masa Flour: For thickening and a hint of nutty flavor.
- Marscapone cream cheese: a very low sodium alternative to regular cream cheese.
- Jalapeño: Optional, for a bit of heat.
Find the full printable recipe with complete & specific ingredients and measurements below.
How to make low sodium white chicken chili
1
Prep and Sear the Chicken: Lightly season and sear chicken in olive oil until browned. Set aside.
2
Sauté Aromatics: Cook onions and celery until softened, then add garlic.
3
Build the Base: Add broth, beans, and spices. Simmer chicken in the mixture.
4
Shred and Return: Remove cooked chicken, shred, and return it to the pot.
5
Along with the shredded chicken add corn and mashed beans. Mashing 1/4 of the beans will serve to thicken the chili.
6
Add the polenta and continue to simmer for 15-20 minutes. I tend to go for about 2 hours.
7
To Finish: Stir in half & half, mascarpone cheese, and adjust seasonings about 10 minutes before serving.
8
Serve hot with your favorite toppings.
Click to see the full printable recipe with specific cooking instructions below. 👇
Recipe variations
- Extra Heat: Add more cayenne or swap in serrano peppers.
- Mild Version: Omit the chili flakes and reduce cayenne pepper powder for a gentler flavor.
- Extra Cheesy: Mix in low-sodium shredded cheese for extra richness.
What goes with white chicken chili?
This low sodium meal is a complete dish and doesn’t require a side dish. But, it can be served with these excellent additions:
- Cornbread: For a fantastic pairing try my loso Cornbread recipe.
- No Salt Added Tortilla Chips: Add crunch and use them as edible spoons.
- Avocado Slices: Creamy and cooling for a spicy bowl.
- Salad: A simple side salad keeps the meal balanced.
- Crusty Bread: Try my loso Artisan bread recipe. Because who doesn’t love dipping?
How to store and reheat your leftovers
Refrigerate: Store in an airtight container for up to 4 days.
Reheat: Warm on the stovetop or microwave, adding a splash of broth or water if needed.
Can I freeze the chili?
Yup! Let the chili cool completely, then portion it into freezer-safe containers. It’ll keep for up to 3 months. When ready to eat, thaw overnight and reheat gently on the stove.
My tips for making this recipe
- I’m sure someone will ask about using a crock-pot. I prefer a Dutch oven for numerous reasons. A good article about Dutch oven vs. Crock-pot discusses some of them.
- This recipe really soaks up moisture. So be prepared to add a cup or so of loso broth or water. It differs every time, so add to your liking. Sodium level includes two extra cups of broth.
Try these related recipes!
Some of the recommended products for this Recipe
Bob’s Red Mill Polenta (paid link)
I want to make some recipes using this soon. It smells wonderful!
I hope you enjoy this easy Low Sodium White Chicken Chili as much as I do! It’s going to be one of my new favorite go-to meals when I need something, warm and hearty, without the sodium hassle!
If you try it, drop a comment below or share it on social. Feel free to like and follow me on my Facebook page and Pinterest for more tasty updates. Stay cozy, have fun, and enjoy!
Low Sodium White Chicken Chili
Ingredients
- 2 tablespoon olive oil
- 2 lbs. boneless – skinless chicken breast
- 1 large white onion (diced)
- 4 stalks celery (sliced)
- 2 tablespoon garlic (pre-minced)
- 2 15oz. cans no salt added pinto beans beans1 (drained & rinsed)
- 1 15oz. can whole corn kernels2 (drained & rinsed)
- 8 cups unsalted chicken broth
- 1/2 cup half and half
- 4 oz mascarpone cheese
- 1 teaspoon low sodium Lea & Perrin Worcestershire sauce
- 1 teaspoon liquid smoke
- 2 teaspoon chili powder
- 1 tablespoon ground cumin
- 1 teaspoon dried oregano
- 1 tablespoon ground coriander
- 1 teaspoon mustard powder
- 1/4 teaspoon cayenne pepper
- 1 pinch red pepper flakes
- 1/2 cup polenta or masa flour
- 1 large jalapeno pepper (sliced)
Preparation
- Combine the seasonings and set aside. Chop the vegetables. Measure and mix the liquids. Butterfly chicken. Drain and rinse the canned ingredients.
- Optional: Reserve ¼ of the drained beans and mash them Add it to the soup along with the remaining whole beans. (This helps to thicken the broth.) Otherwise, all beans can be added whole.
- Season each side of the chicken lightly with with pepper and garlic powder. Add 1 Tbsp of the oil in a dutch oven or soup pot pre-heated over medium-high heat. Add the chicken fillets and cook for 3-4 minutes per side or until it is lightly browned and remove. Cook in batches so chicken browns not steams.
- Reduce heat to medium and add 1 Tbsp olive oil in the pot. Add the diced onions and celery, and cook for 5 minutes. Add the garlic and cook for 1 minute.
- Add the chicken broth, seasonings, liquid smoke, Worcestershire sauce and mix well. Add the chicken and whole beans and bring to a low boil, gently for 15 minutes, uncovered, then reduce to a simmer. (Cooking too rapidly will make the chicken tough.)
- Remove the chicken and shred when cooked through. Return it to the pot along with mashed beans, corn and let it simmer gently for 15-20 minutes.
- Add the polenta and continue to simmer for at least 10 minutes more. You may choose to simmer longer if desired, otherwise continue on.
- About 10 minutes before serving, reduce heat to low. Stir in the half & half and softened mascarpone cheese. Stir continuously until the cheese is fully melted into the chili.
- This chili really sucks up the liquid. So be prepared to adjust with more broth or water to your desired consistency. Adjust seasonings as desired.
- Serve with my cornbread! YUM!
Video
Notes ______________________________________________
- For convenience I used no salt added pinto beans as I could not find nsa canned navy beans. If you prefer navy beans, they can be made from scratch with dried beans.
- Frozen or fresh corn may be subbed in.
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.
Nutrition
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.
https://tastyhealthyheartrecipes.com/a-la-cart/soups/low-sodium-white-chicken-chili/© 2025 Tasty Healthy Heart Recipes
This looks yummy but your SUGGESTION for a dairy free option does not mention the Marscapone cream cheese. What else would one use yo replace the cheese yet still provide the white creamy appearance?
Hi Linda, I actually meant to take that sentence out. I could not come up with a dairy free alternative. I am not dairy free in my diet, so am unfamiliar with options other than the obvious in some recipes. My Primary goal is low sodium and sugar is secondary. I usually don’t address non-dairy alternatives as it is beyond my scope. I will remove it. Thanks! Bill