Our 10 Best Low Sodium Mexican Food Recipes

By Candace Braun Zafirellis
Published 7/11/2025
Our 10 Best Low Sodium Mexican Food Recipes
Photo Credit: Adobe Stock

If you’re craving the bold, spicy flavors of your favorite Mexican dishes but need to lower the sodium in your diet, it’s not easy if you eat a lot of Mexican takeout. Many Mexican meals are full of salt, but you can enjoy a lot of these dishes on a heart healthy diet by making our 10 best low sodium Mexican food recipes at home.

Do you like tacos, tostadas, or Mexican chocolate mousse? Our healthy Mexican food recipes help you make these tantalizing dishes without the unwanted sodium. Health eCooks’ homemade Mexican recipes use natural foods that are good for you such as beans, fresh fruits, vegetables, and avocado. Each low sodium recipe uses bold flavors like zesty lime, smoky chipotle and rich cocoa that spice up your meals without added salt.

Whether you’re looking for a quick low sodium lunch, a party-ready dip, or a healthy Mexican dinner, these heart healthy recipes are full of fresh herbs and spices for a healthy Mexican meal that’s flavorful, satisfying and good for your heart.

Healthy Mexican Food Recipes for a Low Sodium Diet

From creamy guacamole to spicy beef tacos and richly flavored chicken mole, every healthy recipe on this list is proof that low sodium doesn’t mean low flavor. Here are 10 of our best low salt Mexican recipes, created by our chefs and dietitians with your heart health in mind:

  1. 01

    Mexican Tostadas

    Heart Healthy Mexican Tostadas
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    These crunchy low sodium tostadas are loaded with black beans, fresh veggies, and creamy avocado for big flavor in every bite. With just 223mg of sodium per serving, they’re a smart and satisfying alternative for a meal that’s usually fried.

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  2. 02

    Mexican Cups

    Heart Healthy Mexican Cups
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Baked in crispy wonton wrappers, these low salt Mexican bites are filled with chicken sausage, cheese and jalapeño. Each one has only 187mg of sodium, making them a fun and flavorful choice for parties or an afternoon snack.

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  3. 03

    Mexican Chocolate Mousse

    Heart Healthy Mexican Chocolate Mousse
    Photo Credit: Adobe Stock
    20 mins

    This rich, chocolatey dessert tastes indulgent but is surprisingly heart-smart, with only 14mg of sodium per serving. This sweet and smooth treat fits perfectly into a heart healthy diet.

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  4. 04

    Mexican Chicken Salad

    Mexican Chicken Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Made with tender chicken, fresh veggies, and a tangy yogurt dressing, this low sodium chicken recipe has only 49mg of sodium per serving. It’s light, crunchy and full of fresh Mexican flavor.

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  5. 05

    Chicken Mole

    Heart Healthy Chicken Mole
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    This bold mole recipe uses unsweetened cocoa, chili powder, and a splash of low sodium broth to build deep flavor without added salt. It’s a tasty way to enjoy a classic dish with a healthier twist.

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  6. 06

    Esquites

    Heart Healthy Esquites
    Photo Credit: Adobe Stock
    15 mins

    This creamy street corn salad uses cilantro and lime for bold flavor and just 146mg of sodium per serving. It’s a sweet, spicy and low salt side dish you can eat alongside your favorite Mexican dishes.

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  7. 07

    Taco Pasta Salad

    Taco Pasta Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    This cold pasta salad mixes whole wheat noodles with beans, corn and tomatoes in a zesty taco-style dressing. With just 137mg of sodium per serving, it’s a healthy meal prep idea for lunch.

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  8. 08

    Huevos Rancheros

    Healthy Huevos Rancheros
    Photo Credit: Baldwin Publishing Staff Photographer
    35 mins

    Baked tortillas topped with eggs, beans, and salsa make this a hearty way to start your day. At 259mg of sodium per serving, this low sodium Mexican breakfast is both satisfying and heart smart.

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  9. 09

    Beef Tacos

    Heart Healthy Beef Tacos
    Photo Credit: Shutterstock
    30 mins

    These healthy tacos use lean ground beef, spices, and fresh toppings to pack in flavor without the salt. They’re a delicious way to enjoy classic low sodium Mexican food without sacrificing taste.

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  10. 10

    Restaurant Style Guacamole

    Heart Healthy Restaurant Style Guacamole
    Photo Credit: Baldwin Publishing Staff Photographer
    10 mins

    Mashed avocado, lime juice, garlic and tomato make this guacamole both creamy and fresh with just 70mg of sodium per serving. It’s the perfect low salt dip for veggies, tacos, or low sodium chips.

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Low Sodium Mexican Food Ideas

From crunchy tacos to creamy low sodium desserts, whatever Mexican food you’re craving, you’ll find a low sodium recipe here to love. Each healthy Mexican dish features fresh ingredients, smart cooking techniques and heart healthy choices so you can feel good about every bite.

With options for low sodium breakfast, lunch, dinner, and even healthy Mexican desserts, there’s a recipe to keep your low salt meals exciting all week long.

Here are more heart healthy Mexican recipes to try:

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