30-Minute Low Sodium Chili Recipe

Last Updated on February 22, 2023 by Kayla

Tis the season for soups, stews, and my favorite, chili! This hearty, low sodium chili recipe comes together in 30 minutes and is perfect for game day or a quick weeknight dinner.

Drop the salt all together in this recipe to make a heart-healthy chili with less than 100 mg of sodium per serving. Lime juice, and other acidic ingredients such as vinegar, mimic salt sensors on the tongue, so be sure to include this crucial ingredient.

How much sodium should I have in a day?

The American Heart Association (AHA) recommends 1,500 mg or less per day as the ideal sodium limit for most adults. It’s better known to aim for 2,300 mg of sodium or less per day which can still be a feat to achieve.

One teaspoon of salt equals 2,300 mg of sodium or the recommended maximum for the day. Most Americans consume a majority of their sodium from packaged or restaurant foods – not from the salt shaker.

The AHA suggests that even a 1,000 mg reduction in the average American’s diet can significantly reduce blood pressure and improve heart health.

So how do other chilis compare to this low sodium chili recipe?

The sodium in Wendy’s chili, for example, is nearly half of your daily intake, over 900 mg for a small. A large chili from Wendy’s clocks in at 1,300 mg of sodium or nearly an entire day’s worth if you aim for the AHA ideal daily limit of 1,500 mg!

Keep in mind that on its own, chili can be a major salt bomb depending on the recipe. Not to mention the salty toppings such as cheese, olives, chips, etc. It’s important to consider all components of the meal when tracking sodium intake.

Low sodium chili seasoning

Many spices used in chili such as cumin and chili power are sodium-free. Chili seasoning packets, however, can have considerable amounts of sodium especially when you consider the recipe as a whole.

Staple items like canned beans contribute extra sodium. Look for “no salt added” on the label when shopping for canned beans and tomatoes. “Low sodium” or “reduced sodium” varieties still contain sodium but in lesser quantities.

As food companies recognize the demand for lower sodium alternatives from health-conscious consumers, more no salt and reduced-sodium food options are hitting the supermarket shelves.

Mrs. Dash, for example, is known for its line of no-salt seasonings including a salt-free chili seasoning. To simplify this low sodium chili recipe even further, swap one packet of Mrs. Dash salt-free chili seasoning^ for the seasonings in the recipe card below (chili powder through garlic powder).

Chili bar for game day or healthy hosting

One of my all time favorite meals to make for game day food or company during the winter months is chili. This low sodium chili recipe can be easily elevated by offering a spread of toppings, so guests can customize their bowl. Topping suggestions include:

• Shredded cheese
• Diced tomatoes
• Sliced jalapeños
• Black olives
• Lime wedges
• Fresh cilantro
• Light sour cream (and/or non-fat Greek yogurt*)
• Fritos
• Tostito’s Scoops

*We swapped non-fat plain Greek yogurt for sour cream years ago! You won’t even notice, plus you will save on calories and amp up the protein with this simple swap. Sub Greek yogurt for chili, tacos, dips, etc.

What I love most is that you can easily offer up a healthy meal that can be made in advance, so you can enjoy your company. The colorful arrangement of toppings makes a chili bar a fun spread for guests to enjoy at their convenience.

Tag me in your next chili bar celebrations!