This Low Sodium Chili recipe can be easily made in an hour for a weeknight meal. Though I like to do mine on the weekend and let it simmer longer to really develop its flavor. But don’t let that stop you. It really is so easy to make, just brown the beef while gathering the other ingredients, the only thing to chop is some onion and green pepper. Then mix it all together and your hands on time should be done in less time than it takes to brown the beef.
| Sodium per serving for this recipe | 94 mg |
| Typical sodium amount per serving | 400-1000+ mg |
| Calories per serving | 261 |
If you buy chili mix in a packet and follow the recipe on the back, sodium levels can be easily 400+ mg by the time you add the other ingredients. I’ve seen homemade recipes hit as high as 1300mg per serving, probably the range I used to be in before I changed to a low sodium diet. With this recipe you see significant savings down to 94mg per serving. Most of the savings comes from not using salt as a spice obviously, but also using no salt added canned products easily found at the store. All the convenience but minimal sodium!
WHEN MAKING CHILI GO LARGE
This recipe makes a pretty good size pot of chili. Making chili is an event for me and it’s inevitable that people come over when they find out I’m making it. The size of this recipe is based on the amount of ground beef that’s used. But I love chili, and when I make it, I splurge on it for several meals. Then I portion out what is left and freeze it for those spur of the moment meals that always seem to pop up when you don’t have time. So you can still maintain awesome low sodium belly filling meal. You can always use this recipe and scale down.
SPICES RULE FOR LOW SODIUM CHILI
When making chili, spices rule and salt not being present really makes very little difference. Spices are what makes good chili develop that complex mouthwatering flavor. There are four spices that are essential to make a chili pot with: chili powder, cumin, garlic and paprika. So make sure you have plenty on hand, other spices you can always mix and match and experiment. (Within reason, haha!)
WHAT TYPE OF MEAT TO USE WITH LOW SODIUM CHILI?
Ground beef isn’t the only meat you can use. It can be replaced with steak bits or even ground pork. If you want to eat less beef, ground turkey or chicken will work with this hearty recipe also.
BEAN OR NO BEAN CHILI?
I like beans so this has lots of big dark red kidney beans. It is not Texas chili, where they adamantly say chili has no place for beans. I use dark red kidney beans as I think they give the best flavor. But you could use any type of bean really, like: black beans, navy beans, pinto beans. I have been finding many more types of beans lately in the canned no salt added version, so use what is available to you or not.
WHAT TO TOP LOW SODIUM CHILI WITH?
In addition to just a plain bowl of chili, you will probably want to also add these things as toppings or to serve over.
shredded cheese (lowest sodium)
sour cream
sliced green onions (chives) or regular
reduced or unsalted sodium oyster crackers
over spaghetti noodles
over a bed of lettuce
WHAT TO SERVE WITH CHILI
Easy Low Sodium Cornbread
Low Sodium Coleslaw
As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked and served your Low Sodium Chili. And please leave a comment or rating and share any tips you might have.
Best Classic Low Sodium Chili
Ingredients
- 3 pound 90% lean ground beef (or meat of choice)
- 3 tablespoon olive oil
- 1 large green pepper
- 3 medium yellow onion -diced
- 6 Tbs chili powder
- 4 tsp ground cumin
- 4 Tbs dark brown sugar (or white sugar)
- 1 Tbsp smoked paprika
- 1.5 tsp ground black pepper
- 0.75 tsp ground cayenne pepper
- 2 tsp roasted cinnamon (McCormick spices)
- 3 Tbs pre-minced garlic
- 6 Tbs tomato paste no salt added
- 3.5 cups beef broth no salt added
- 1 28 oz. Muir Glen fire roasted tomatoes no salt added
- 3 15.5 oz. can red kidney beans no salt added (drained)
- 1 28 oz. can crushed tomatoes no salt added
- 1 15 oz. can sweet corn no salt added
- 1 10 oz. can Ro*Tel diced tomatoes and green chilies no salt added
Preparation
- Add the olive oil to a large soup pot and preheat over medium-high heat. Add the ground beef to the pot. Allow to cook then start to break it apart to smaller bits. Cook for 6-7 minutes, until the beef is mostly browned, stirring occasionally. Add onion, green pepper when beef is about 3/4 done and stir to mix.
- Add the broth or water, and the remaining canned ingredients. Stir well.
- Add the chili powder, cumin, sugar, pre-minced garlic, smoked paprika, cinammon, pepper, and optional cayenne. Stir until well combined.
- Bring the mix to a low boil for about 5 minutes. Then, reduce the heat (low to medium-low) to gently simmer, covered, for 20-25 minutes, stirring occasionally.
- To really let the flavor develop and make a far superior chili, let simmer for two hours, stirring occasionally.
- Remove the pot from the heat. Let the chili rest for 5-10 minutes before serving.
- Let cool completely before storing in airtight containers in the fridge.
Notes ______________________________________________
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/main-dishes/entrees/best-classic-low-sodium-chili-recipe/© 2024 Tasty Healthy Heart Recipes
Nutrition Information – The information shown is provided by an online nutrition calculator. It should not be substituted for a doctor’s or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.
Best chili recipe I have ever tried. I have to watch sodium intake. I love this recipe.
Thanks
ThankYou for this recipie! Doctor placed me on a low sodium diet and I have eaten my weight in oatmeal. Nice to have another option.
Thanks Greg! I love chili in all forms! haha I have really been on an oatmeal kick lately with my https://tastyhealthyheartrecipes.com/main-dishes/breakfast/overnight-oats-quick-and-easy/ lately. But, I know what you mean! Bill
Excellent recipe!! My Pop was just diagnosed with diastolic congestive heart failure so he has to cut out sodium & he’s also diabetic. I had my family over last night for Halloween & everyone loved ‘my’ new chili recipe. I’m so glad I found your low sodium chili recipe! I made one change, since he’s diabetic, I used Swerve brown sugar in place of regular brown sugar. It was a hit! I had to give you all the credit though & your recipe out too! Def bookmarking your site. Thanks a bunch!
Thanks Suzette, Love the comment. Bill
Has anyone made this chili in the frock pot?
Hi Mary, This can be done in a crock pot too.
Hi Bill,
Thanks for your recipes. This is the first one I’ve made. I made a third of the recipe but forgot to only use 1/3 of the rotels 😁. It was HOT but still turned our great!
I look forward to trying many more. Thanks again for your help with this heart healthy journey. My husband and I appreciate you
Thanks Sandy
Can you use any kind of chili powder, such as Kroger brand, or does it have to be low sodium?
Thanks,
Debbie
Hi Debbie, I use the Kroger brand myself. If I remember right it was only like 10mg sodium for the whole 7oz. bottle. It is more the “gourmet” type powders you need to watch.
HAVE NOT PREPARED ….. PLAN TO DO SO….. AM OM LOW SODIUM DIET AND THE RECIPE MAKES ME ” HAAPPY ” KNOW IT WILL SATISFY ME ESPECIALLY OVER SPAGHETTI (NO SALT BARILLA) AND AS SOUP ….. WHICH I REALLY LOVE WITH THE LOW SALT CORN BREAD OR LOW SALTINES.
AM GOING TO CY YOUR LOW SALT COLE SLAW TO PULL IT ALL TOGETHER……
THANK YOU
The third type of bean out there that you might want to look into is called the “large-mouth” bean. These are often sold as “little bean-shaped chilies” and are very popular with many of the people who are making chili for those who cannot eat too much meat.
Marian, Sounds interesting, I will check them out.
Thanks
Bill
my husband is waiting for his kidney transplant from his brother being on dialysis and being diabetic his foods can be pretty bland, of course this recipe is nothing like bland and i make it once a month with 2 to 3 meals scheduled and he loves it as do i
Thank you so much Helen!
Have to love a good chili…Hope your husband does well.
Bill
Love love love it!!!
Awesome cooking!
I’m truly enjoying the design and layout of your website. It’s a very easy on the eyes which makes it much more pleasant for me to come here and visit more often. Did you hire out a developer to create your theme? Outstanding work!
Thank you. I learned and did all the work myself so far.
Bill
what do you mean by roasted cinnamon ?
Hello Diane,
Roasted cinnamon is a spice made by McCormick that should be easily found at the grocery store.
Thank you for answering my question about the cinnamon. I appreciate it and I spent a whole afternoon coping alot of the recipes on your site. I am anxious to try them all. I will probably have to try to find that cinnamon at Kroger, as Walmart doesn’t usually have as much variety. Thanks again !
Let me know how they turn out for you Diane!
Bill
How do i cut this recipe down to make it for 4 – 6 servings?
I think cutting everything down to a third of the listed quantities would be pretty close. Starting with 1 lb. Ground beef etc. For the tomatoes you could use a smaller can and just use one can of the beans. The spices would be the most important to cut and measure really. Chili as long as it’s close is hard to mess up!
I hope to get a slider for the serving amount to change ingredient quantities automatically in the near future.
What is your serving equal to? 1 cup, 1/2 cup?
Hi Cindy,
Serving size is 1 cup. This recipe makes a pretty big pot of chili.
Bill