The Best Low Sodium Hamburger Recipes

By Andrea Cohen
Published 7/19/2025
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The Best Low Sodium Hamburger Recipes
Photo Credit: Adobe Stock
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Looking for low sodium hamburger recipes that taste amazing? Burgers are a favorite for many people, but they can be packed with salt, especially when you use store-bought patties and add cheese, sauces, and buns. But there’s no reason to skip this grilling favorite if you’re trying to eat less sodium. There are still ways to enjoy juicy, flavorful burgers while keeping sodium levels in check.

If you have high blood pressure, heart disease, or kidney disease, eating less sodium is one of the best things you can do for your health. And since a typical restaurant or fast food burger can have well over 1,000 milligrams of sodium, learning how to make lower sodium hamburger recipes at home is a smart and tasty way to still enjoy the classic taste you love. With the right ingredients and some smart swaps, you won’t even miss the salt.

Check out some of our favorite low sodium hamburger recipes. These burgers are much lower in sodium than most burgers you can eat out, as well as many other burger recipes you can make at home. To lower the sodium in these recipes more, skip the bun, which is where much of the sodium is found.

In addition to delicious and heart healthy recipes for burgers, we’ve also shared answers to some common questions about why hamburgers are such salt-bombs and the best ways to make low sodium burgers that are full of flavor.

7 Low Sodium Hamburger Recipes

Here are some heart-healthy, easy-to-make low sodium burger recipes that are delicious and good for you, too! If you’re strictly watching your sodium, be sure to pair these burgers with some low sodium side dishes.

  1. 01

    Healthy Burger

    Healthy Burger
    Photo Credit: Shutterstock
    45 mins

    This better-for-you burger uses lean beef and no-salt seasonings like oregano, garlic, parsley, and hot sauce to deliver classic flavor with only 324 mg of sodium per serving. That’s less than half of what’s in most traditional burgers. You can lower the sodium even more by using low sodium burger buns or wrapping the burger in lettuce leaves.

    View Recipe
  2. 02

    Mushroom Stuffed Burger

    Heart Healthy Mushroom Stuffed Burger
    Photo Credit: iStock
    45 mins

    This juicy burger is filled with a mushroom and herb mixture that boosts taste without added salt, making it a satisfying lower sodium option at just 223 mg per serving.

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  3. 03

    Burger Bowl

    Burger Bowl
    Photo Credit: Adam Fisher, Baldwin Publishing
    30 mins

    This bun-free burger bowl features lean ground beef, crisp veggies, and a creamy yogurt-based dressing, all for just 140 mg of sodium per serving. 

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  4. 04

    Black Bean Burgers

    GLP-1 Black Bean Burgers
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Packed with plant-based protein and fiber, these hearty black bean burgers have just 50 mg of sodium per serving and are anything but bland thanks to the addition of garlic, onion, and spices.

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  5. 05

    Turkey Burger Sliders

    Turkey Burger Sliders
    Photo Credit: Jessica Kielman, Baldwin Publishing
    20 mins

    These bite-sized low sodium turkey burgers are seasoned with garlic and oregano, giving them bold flavor while only clocking in at 181 mg of sodium per serving. They’re perfect for a light meal, snack, or party spread.

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  6. 06

    Greek Burger Bowl

    Greek Burger Bowl
    Photo Credit: Jessica Kielman, Baldwin Publishing
    30 mins

    With ground turkey, spinach, sun-dried tomatoes, onions, and a tangy homemade tzatziki dressing, this Mediterranean-style bowl features bold taste but only 178 mg of sodium per serving.

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  7. 07

    Veggie Burger

    Heart Healthy Veggie Burger
    Photo Credit: Shutterstock
    30 mins

    Made with black beans, panko, and herbs, this hearty low sodium veggie burger is packed with plant-based nutrients and has just 309 mg of sodium per patty. To reduce sodium more, wrap the burger in crisp lettuce leaves and skip the bun.

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How to Make Low Sodium Hamburgers

Here’s an explanation as to why burgers are usually high in sodium and what you can do to lower the salt content.

What makes hamburgers so high in sodium?

It’s not necessarily the meat that makes many burgers high in sodium. Most of the accompaniments to the burger are what really ups the salt content, such as processed cheese, pickles, salty seasonings, and condiments like ketchup and mayo. Hamburger buns are also surprisingly high in sodium, although you don’t taste the salt. 

How do you make low sodium hamburger meat recipes at home?

It’s easier than you think to make low sodium burgers. Start with lean ground beef, turkey, or chicken. Instead of adding salt, season with chopped garlic, onion, pepper, or no-salt spice blends. You can also mix in mushrooms or shredded zucchini to boost flavor and add moisture without adding extra salt. This also helps lower the fat content since you’re eating less meat in each burger.

What are healthy, low sodium toppings for burgers?

Fresh veggies like lettuce, tomato, avocado, cucumber, and grilled onions add flavor without salt. Skip the high-sodium processed cheese and use a slice of fresh mozzarella instead. Ketchup and other store-bought sauces are usually high in sodium, so give this special sauce a try. It’s made with Greek yogurt, mustard, vinegar, spices, and a little bit of reduced-sodium ketchup and pickle relish.

Can I still eat a bun?

Many hamburger buns have more sodium than you realize, but if you don’t want to go bunless, choose low sodium burger buns with less than 150 mg per serving. A better option is to skip the bun and use a lettuce wrap, portobello mushroom cap, or tomato half for a creative vessel to hold the burger or add your hamburger meat to a bowl or salad. 

More Low Sodium Recipes You’ll Love

If you’re looking for delicious low sodium dinner recipes, check out these blogs for meal ideas:

Health eCooks Cookbook on Amazon

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