This low sodium chili recipe is proof that you can enjoy rich, comforting flavor while sticking to your health goals. We use lean ground beef, a mix of fire-roasted tomatoes, and no-salt-added beans, relying on a robust blend of chili powder, cumin, and onion to deliver deep, satisfying taste. Designed to be diabetic-friendly and heart-healthy, this is the perfect meal prep option that easily beats the sodium content of any canned chili on the market.
Reduce the sodium in all of your meals by checking out more of our low sodium recipes!
This chili is an excellent choice for a heart-healthy diet because it focuses entirely on flavor derived from fresh ingredients and spices, not salt. By combining lean protein with high-fiber legumes and vegetables, this recipe provides satiation and nutritional value while keeping the total sodium content remarkably low (140 mg per serving).
The key is eliminating all added salt and using only canned products clearly labeled "no salt added" or "low sodium". This recipe achieves low sodium by relying on spices like cumin, chili powder, and fresh garlic and jalapeño for flavor depth instead of salt.
Yes, you can substitute kidney beans with other no-salt-added or low-sodium canned beans, such as black beans, pinto beans, or cannellini beans. Just be sure to drain and rinse them thoroughly before adding to the pot.
Absolutely. Ground turkey is an excellent substitution that maintains the high-protein content while potentially reducing fat even further. Use a ratio of 1:1, and ensure you purchase unsalted or unseasoned ground turkey.
Yes, you can easily adapt this to a slow cooker. Follow Step 1 by browning the beef and sautéing the aromatics separately on the stovetop. Then, combine all ingredients in the slow cooker and cook on Low for 6–8 hours or High for 3–4 hours, stirring occasionally.
These easy-to-make, classic comfort dishes are warm and filling, and build their rich flavor from herbs and spices to keep the salt content low.
Round out your meal with these favorite side dishes, including a classic cornbread to pair with your chili!
Recipe yields 8 servings
Heat a large Dutch oven or stockpot over medium-high heat. Add beef and cook until browned, breaking up the meat as it cooks. Drain off any excess fat and transfer cooked beef to a bowl. Set aside.
In the same pot, heat oil over medium-high heat until hot and shimmering. Add onion, jalapeños, and garlic; sauté until onion is tender, about 4 to 5 minutes.
Add beef and remaining ingredients and stir to combine. Reduce heat to medium-low and cook for 1 hour, stirring occasionally.
This chili is ideally cooked low and slow on the stovetop to build deep flavor, but it is easily adapted to other methods.
Tailor the flavor and texture of the chili to your liking with any of these ingredients:
Use lean ground turkey or ground chicken to further reduce fat content while keeping the recipe high in protein.
Swap out the kidney beans for any other no-salt-added bean, such as black beans, pinto beans, or cannellini beans.
If you cannot find a reduced-sodium option, you may substitute with a small amount of balsamic vinegar or coconut aminos for a savory, low-sodium depth of flavor.
If you prefer less heat, remove the jalapeño peppers entirely or swap them for one diced green bell pepper.