Watching your salt? Our 10 low sodium soup recipes can help!
Low sodium soup recipes don’t have to be boring! While salt is used in a lot of recipes, especially soups, it doesn’t mean you can’t make a delicious, flavorful soup without it! But before we get to the recipes, let’s talk about what it means to watch your salt or follow a low sodium diet.
As with most things, moderation is key. Meaning, we’re not following a NO salt diet. We need sodium to some extent and typically some sodium is ok. We can easily consume 3000-4000 mg sodium in a day. So a heart healthy diet is typically less than 2000 mg of sodium per day. I usually advise my clients to hit somewhere between 1500-2000 mg of sodium.
If our goal is 1800 mg sodium (let’s just split the difference), and we eat 3 meals and 2 snacks each day, then our goal is roughly 500 mg of sodium per meal and 150 mg per snack. All this to say, our recipes are low sodium, not no sodium. We’re assuming you will be enjoying the soup as a meal (or part of a meal), so it will be less than 500 mg of sodium per serving!
Need some low sodium snack ideas? Check out our snack ideas for high blood pressure!
10 Low Sodium Soup Recipes
Whatever you’re craving, we’ve got you covered! With or without meat, dairy free, plant forward, the whole shebang!
Sausage and Kale Soup
We kept the sodium low on this by not using actual sausage, but instead using ground meat and sausage seasonings. I love a sausage kale soup and this version does not disappoint.
Chunky Vegetable Lentil Soup
Every list of soup recipes needs a good vegetable soup, and our vegetable lentil soup does the trick. Hearty and delicious!
Corn Zucchini Chowder
I love a creamy corn chowder. Our recipe also has zucchini for a little extra color and fiber! So tasty!
Carrot Ginger Soup
Carrot ginger soup reminds me of a butternut squash soup. Sweet and savory and the ginger adds a nice little kick!
Lentil Vegetable Soup with Tarragon and Thyme
Another lentil soup recipe that is well worth your time! I love lentils for their plant-based protein and fiber! This is flavorful and filling!
No Sodium Chili Seasoning
Ok, so not technically a soup. But use this no salt seasoning to make a perfectly delicious bowl of hearty chili!
Three Bean Chili
Need a chili recipe to try with that no salt seasoning? Our Three Bean Chili is vegetarian and high in fiber to keep you full!
Thai Inspired Pumpkin Soup
Pumpkin soup is a soup you didn’t know you needed in your life. We have a lot of recipes that I make and love, but I probably make this one the most when the weather turns cold.
Low Sodium Broccoli Cheddar Soup
This can easily be loaded with sodium because of the broth and the cheese. While our broccoli cheddar soup certainly contains some sodium (because hello cheese!), it’s most likely less than the typical version, and just as delicious!
Dairy Free Broccoli “Cheese” Soup
Ok, I just had to try making a dairy free version using my favorite dairy free ingredient: cashew cream! Our dairy free broccoli “cheese” soup can be a super low sodium alternative since there’s no cheese!
Looking for more low sodium inspiration?
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Blog reviewed and updated January 2023
An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.