6 Low Sodium Chili Recipes: Heart-Healthy Comfort in a Bowl

By Maryanne Ackershoek
Published 2/11/2026
In This Article
6 Low Sodium Chili Recipes: Heart-Healthy Comfort in a Bowl

There’s nothing quite like a steaming bowl of chili to warm you up on a chilly day. It’s the ultimate comfort food: filling, spicy, and heart healthy when you use a low sodium chili recipe. 

When you’re trying to limit salt in your diet, traditional chili can be a bit of a "salt trap." The good news? You don’t have to give up your favorite chili dinner on a heart healthy diet. With a few simple swaps, you can enjoy a low sodium chili that tastes just as good (if not better!) as the original.

Why Watch the Sodium?

Most of us eat way more salt than we actually need. While our bodies need a little bit of sodium to work correctly, too much of it can lead to high blood pressure. Over time, high blood pressure puts extra strain on your heart and kidneys.

A heart healthy low sodium chili recipe is a great way to take control of your health without sacrificing flavor. By cooking at home, you decide exactly how much salt goes into the pot.

The Hidden Salt in Traditional Chili

You might be surprised to learn where sodium is hiding in a standard pot of chili. Here are the usual suspects:

  • Canned Beans: Regular canned beans are packed in a salty liquid to keep them fresh.
  • Store-Bought Seasoning Packets: Those little envelopes of chili seasoning are often mostly salt and fillers.
  • Canned Tomatoes: Many diced tomatoes and tomato sauces have added salt for preservation.
  • Processed Meats: Using pre-seasoned meats or sausages can skyrocket the sodium count.

In a typical restaurant or canned version, a single serving of chili can contain over 1,000 milligrams of sodium. That is nearly half of the recommended daily limit in just one bowl! Our homemade chili (and soup) recipes are a healthy alternative when you want a warming, comforting bowl.

How to Make the Best Low Sodium Chili

To make the best low sodium chili, you have to focus on building layers of flavor using herbs, spices, and fresh ingredients instead of reaching for the salt shaker. Here are some dietitian-approved tips:

  1. Rinse Your Beans: If you use canned beans, put them in a colander and rinse them under cold water. This simple step can remove up to 40% of the sodium!
  2. Make Your Own Spice Blend: Skip the packet. Use a mix of chili powder, cumin, smoked paprika, garlic powder, and onion powder. This gives you that classic smoky taste without the salt.
  3. Use Fresh Aromatics: Start your chili by sautéing plenty of onions, bell peppers, and fresh garlic. These provide a deep base of flavor.
  4. Add a Splash of Acid: A squeeze of fresh lime juice or a teaspoon of vinegar right before serving brightens the flavors and mimics the "zing" that salt usually provides.

Delicious Chili Recipes from Health eCooks

We know that finding healthy recipes you can trust is important. That is why we are excited to share a selection of recipes developed by the expert chefs and registered dietitians at Health eCooks. These recipes are designed to be low in salt but high in satisfaction.

Whether you are looking for a classic beef style or a low sodium turkey chili recipe version for a leaner option, these kitchen-tested meals are perfect for everyone following a heart-healthy diet.

  1. 01

    White Bean Chicken Chili

    Heart Healthy White Bean Chicken Chili
    Photo Credit: Baldwin Publishing Staff Photographer
    375 mins

    This cozy white chicken chili is perfect for a frosty evening. It uses lean chicken breast and great northern beans to create a filling meal that is high in protein but low in salt. Instead of heavy creams, it gets its great texture from the beans and a touch of sharp white cheddar cheese. It’s a delicious, light twist on a classic favorite!

    View Recipe
  2. 02

    Low Sodium Chili

    Low Sodium Chili
    Photo Credit: Adobe Stock
    75 mins

    If you are looking for classic beef chili flavor without the extra salt, this is the best low sodium chili for you. It uses lean ground beef and a mix of fire-roasted tomatoes and kidney beans. Because it uses no-salt-added canned goods and a special blend of spices like cumin and chili powder, it only has 140mg of sodium per serving!

    View Recipe
  3. 03

    Healthy Butternut Squash Chili with Beef

    Heart Healthy Butternut Squash Chili
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    This unique recipe adds a boost of vitamins and fiber by using sweet butternut squash and zucchini. It’s a great way to sneak more vegetables into your diet while enjoying a hearty beef chili. The squash adds a natural sweetness that pairs perfectly with the smoky spices, making it a hit for the whole family.

    View Recipe
  4. 04

    Crockpot White Chicken Chili

    Crockpot White Chicken Chili
    Photo Credit: Baldwin Publishing Staff Photographer
    375 mins

    For a "set-it-and-forget-it" meal, this low sodium chili is a winner. It combines tender chicken, white beans, and corn with zesty lime juice and fresh cilantro. Since it’s made in a slow cooker, all the flavors have time to meld together, creating a savory and creamy dish that is heart-healthy and very easy to prep.

    View Recipe
  5. 05

    Low Sodium Turkey Chili

    Low Sodium Turkey Chili
    Photo Credit: Adobe Stock
    200 mins

    This low sodium turkey chili recipe is a nutritional powerhouse. By using 99% lean ground turkey and nutrient-dense kidney beans, you get a high-protein meal that is very low in saturated fat. It’s smoky, filling, and perfect for anyone following a heart-healthy or diabetic-friendly eating plan.

    View Recipe
  6. 06

    Slow Cooker Turkey Chili

    Heart Healthy Slow Cooker Turkey Chili
    Photo Credit: Adobe Stock
    200 mins

    Busy weeknights are much easier with this simple crockpot recipe. It’s a "dump-and-go" meal where you combine lean turkey, bell peppers, and no-salt-added tomatoes. It relies on aromatic garlic and onions for deep flavor instead of salt, giving you a warm, comforting bowl of goodness with almost no effort.

    View Recipe

Healthy Toppings Matter

Don't forget that what you put on your chili matters as much as what is in it! Instead of salty crackers or piles of processed cheese, try these low-sodium toppings:

  • Fresh avocado slices (for healthy fats)
  • A dollop of Greek yogurt (instead of sour cream)
  • Fresh cilantro
  • Chopped green onions
  • A sprinkle of extra chili flakes for heat

Start Cooking Today!

Transitioning to a lower-sodium lifestyle doesn't mean eating bland food. You can still enjoy your favorite meals with our low-sodium recipes. By choosing a low sodium chili recipe, you are taking a delicious step toward better heart health. These recipes prove that you can have all the spice and heartiness of a classic chili while keeping your blood pressure in check.

So, grab your big pot, chop up some fresh veggies, and get ready to enjoy the ultimate healthy comfort food!

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