How to Make Low Sodium Casseroles with 7 Easy Swaps

Most adults should keep sodium to 2,300 milligrams a day or less, according to the U.S. Dietary Guidelines, but some people may need to go lower. For people with heart failure, advanced kidney disease, or severe or resistant hypertension (high blood pressure), a doctor may recommend a stricter limit of 1,500 milligrams. Our low sodium diet guidelines go into more detail.

Try these ideas, plus the tips our dietitian shares in the video, to lower the sodium in your favorite casserole recipes. Your casserole will still be every bit as satisfying:

• Make a homemade cream sauce. Lots of casserole recipes start with a can of cream of mushroom, cream of chicken, or cream of celery soup, and those cans tend to be packed with sodium. A from-scratch version is easy. Whisk together milk and flour with a little olive oil or unsalted butter, then flavor it with garlic, onion powder, or your favorite herbs.
• Shop for "no salt added" cans. Canned beans, tomatoes, and vegetables often come in versions marked "no salt added" or "low sodium," so check for those first. If all you have are the regular kind, pour them into a strainer and give them a good rinse, which washes some of the sodium away.
• Be choosy about cheese. It's one of the biggest flavor boosters in a casserole, and also one of the saltiest. Cut back on the amount, or swap in a lower-sodium type like ricotta or fresh mozzarella. Because sharp cheddar has such a bold taste, a little of it goes a long way.
• Cook your own protein. Processed meats like sausage and ham, along with store-bought rotisserie chicken, can send the sodium in a casserole soaring. Chicken you cook yourself, lean ground turkey, and unseasoned beef are better picks. Beans or vegetables can stand in for part of the meat, too. Our Heart Healthy Chicken Casserole is a good place to start, since it’s made with shredded chicken breast you cook at home and has just 120 milligrams of sodium per serving.
• Mix up your own seasonings. Seasoning packets for tacos and ranch, along with flavored rice mixes, are usually high in sodium. Reach for garlic, onion, paprika, pepper, oregano, and other herbs and spices to flavor the dish. For extra brightness with zero salt, finish with a squeeze of lemon juice. To see how well this works, try our Taco Casserole. It gets its flavor from a homemade blend of chili powder, cumin, smoked paprika, and other spices and has 262 milligrams of sodium per serving.
• Pile on the vegetables. Zucchini, mushrooms, spinach, bell peppers, and broccoli are low in sodium and give you more flavor, texture, and nutrients. Swap them in for some of the saltier ingredients and your casserole will stretch into more servings, so each portion ends up with less sodium.
• Compare labels at the store. Sodium can differ a lot from one brand to the next, even for products that seem nearly identical. Before you cook, look at a few labels on broth, sauces, cheese, and other ingredients. Picking a lower-sodium option for even one or two of them can make a real difference.