Watch Out for Hidden Salt in These Summer Cookout Foods

Backyard cookouts and barbecues are often highlights of the summer months. Between the good food, fresh air, and time spent with family and friends, they fill our cups (and our bellies). But if you’re following a low sodium diet or just trying to eat less salt, you might be surprised at how much sodium can be hiding in some of your favorite summer cookout foods. 

When trying to limit your sodium intake, you probably already know to steer clear of obviously salty summer cookout foods such as potato chips and pickles. But there are plenty of other foods that will send your salt intake sky-high if you’re not careful. Many high-sodium culprits don’t even taste salty, so unless you’re checking labels or know where sodium is lurking, you’ll likely end the day consuming more salt than expected at cookouts and barbecues.

Here are some common foods that may be sending your daily sodium intake over the top, along with some summer cookout food ideas from Health eCooks dietitians that are lower in sodium but equally delicious.

This may be the most surprising source of hidden sodium at your cookout. A hamburger or hot dog bun might seem harmless, but some brands have 200-400 mg of sodium or more. If you have seconds, you’re already about one-third to one-half of the way to your daily sodium total if you’re trying to limit sodium, without eating anything else.

What to eat instead: Since it may be hard to find buns with very little sodium, a few good options are to wrap burgers in lettuce leaves, enjoy a delicious burger bowl, or try the creative “bun” we used in this hot dog recipe (although watch out for the sodium in most hot dogs).

Although not necessarily hidden culprits, processed meats such as hot dogs, bacon, and sausages contain loads of sodium. Even chicken can contain a lot of salt, especially since many brands are now injected with a brine solution. Add a slice of cheese to your burger and you may be adding 300-400mg of sodium.

What to eat instead: This turkey burger slider recipe contains under 200mg of sodium and even uses low sodium buns. These flavorful and colorful grilled chicken kebabs are another low sodium grilling favorite.

If you prefer vegetarian options, you may think you’re off the hook when it comes to worrying about sodium, but many processed veggie burgers and other plant-based meat alternatives are also high in sodium. Even when you think a food is healthy, it’s a good idea to check the label.

What to eat instead: Skip the pre-made meat alternatives at the store and make these black bean burgers. They’re not only low sodium (only 50mg) but they have no artificial ingredients – and they taste better!

Potato salad, pasta salad, and coleslaw may sound like safe choices if you’re watching your sodium intake, but most store-bought or deli versions have lots of salt. Mayonnaise, seasonings, and other add-ins can add hundreds of milligrams of sodium. Pickles, baked beans, and French fries are other salt-filled sides.

What to eat instead: Making homemade side dishes is the best way to lower the salt content. This low sodium potato salad is sure to be a crowd-pleaser and our broccoli slaw is crunchy and refreshing while clocking in at just over 50mg of sodium per serving.

Ketchup, mayo, relish, ranch dressing, and barbecue sauce might not seem like salt bombs, but many have a lot more sodium than you think. Just one tablespoon of ketchup has about 150 mg and some condiments have a lot more. A few squirts here and there and your plate will be swimming in salt.

What to eat instead: Mustard is a very low sodium condiment. We also have a delectable and creamy recipe for special sauce that’s low in sodium and may remind you of your favorite fast food restaurant. Once you try it, you likely won’t give a second thought to other high sodium sauces.

Of course, no cookout is complete without a few crunchy snacks on the table. Even though you may be more aware that foods like chips or pretzels are salty, it’s easy to grab a handful or two without even thinking about it.  Just one ounce of chips can have 150 to 200 mg of sodium.

What to eat instead: Skip the salty snacks out of the bag and line the table with satisfying but low sodium treats such as sweet potato cheddar bites or cauliflower chips. Looking for something different? Check out our low sodium snack recipes to find something that suits your taste buds.

So what can you do to keep your sodium in check the next time you’re at a cookout? Aside from trying out the summer cookout foods recipes suggested here, you can make simple adjustments such as skipping the cheese and processed meats, choosing foods that are naturally lower in sodium, like grilled veggies and fresh fruits, and making entrees, side dishes, and snacks using the low sodium recipes on our site. There will still be plenty of delicious things you can eat while enjoying all the benefits of summer cookouts and barbecues, including fresh air, good company, and lots of fun.

Here are more delicious grilling and cookout recipes you can enjoy on a heart healthy diet:

• Easy Low Sodium Grilling Ideas
• Heart Healthy Corn Recipes for Summer
• 7 Low Sodium Potluck Recipes
• Heart Healthy Pasta Salad Recipes
• 9 Deliciously Healthy Tomato Recipes