Go Back
A hearty bowl of low salt chili topped with avocado and fresh herbs, served warm in a rustic bowl.

Low Salt Chili

Louis T. Vaught
This Low Salt Chili is hearty, healthy, and bursting with flavor—without the extra sodium. Made with no salt added beans, fresh veggies, and warm spices, it’s the perfect comfort food for a cozy night in. Ready in under 40 minutes, beginner-friendly, and perfect for meal prep, this chili proves that healthy eating can still taste amazing.
5 from 12 votes
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dinner, Healthy Recipes, Low Sodium, Main Dish
Cuisine American, Comfort Food
Servings 4 People
Calories 177 kcal

Equipment

  • A big pot or deep pan
  • A wooden spoon or ladle
  • A sharp knife
  • A cutting board
  • A can opener

Ingredients
  

  • 1 tbsp olive oil
  • 1 small onion chopped
  • 2 garlic cloves minced
  • 1 bell pepper chopped
  • 1 can 15 oz no salt added black beans, rinsed
  • 1 can 15 oz no salt added kidney beans, rinsed
  • 1 can 15 oz no salt added diced tomatoes
  • 1 tbsp tomato paste
  • 1 tsp chili powder
  • 1 tsp cumin
  • ½ tsp paprika
  • 1 cup low sodium broth vegetable or chicken
  • Black pepper & lemon juice to taste

Instructions
 

  • Sauté the Veggies: Heat 1 tbsp olive oil in a large pot over medium heat. Add chopped onion and garlic. Cook 2–3 mins until soft. Stir in chopped bell pepper and cook another 3–4 mins.
  • Add the Spices: Sprinkle in chili powder, cumin, and paprika. Stir for 1 min to release the flavors.
  • Add Beans and Tomatoes: Stir in black beans, kidney beans, diced tomatoes, and tomato paste. Use no salt added or low sodium products.
  • Add the Broth: Pour in 1 cup low sodium broth (vegetable or chicken). Stir well. Adjust broth for your preferred thickness.
  • Let It Simmer: Reduce heat to low. Simmer for 20–25 mins, stirring now and then. Let the flavors blend.
  • Taste and Adjust: Turn off heat. Add black pepper or a squeeze of lemon juice for brightness. Rest for a few minutes before serving.

Video

Notes

  • Customize Heat: Add more chili powder or diced jalapeños if you like it spicy.
  • Extra Veggies: Feel free to add carrots, zucchini, mushrooms, or corn for extra flavor and nutrition.
  • Thicker Texture: Stir in mashed sweet potato or quinoa for a hearty, stew-like feel.
  • Slow Cooker Option: Combine all ingredients and cook on low for 6–8 hours or high for 3–4.
  • Flavor Boost: A splash of lemon juice or vinegar at the end brings out a bold, salty-like flavor without adding sodium.
Keyword heart healthy chili, low salt chili, low salt chili recipe, low sodium chili, low sodium comfort food, no salt chili, salt-free chili recipe