No-Sodium Chili Seasoning recipe is the answer to your question about “How can I eat chili on a low-sodium diet?”

This mixture is easy to make and is a tasty alternative to the high sodium packets available in the grocery store.  If you make your own low sodium spices, you will also have plenty leftover to put in cute little jars like these and give them as holiday gifts.

The recipe below includes chili powder, red pepper flakes, dried onion, garlic, sugar, cumin, parsley, oregano, basil and black pepper.  The ingredients are low-sodium, gluten-free, dairy-free, nut-free and appropriate for people managing heart disease, diabetes, and overall wellness since it is high in anti-oxidants.

After you make the mixture, all you need to do to use it is to add two tablespoons of the mixture to one pound of ground beef and enjoy.  You can also substitute ground turkey or ground chicken in our turkey chili recipe to decrease the fat content of the chili.

No-Sodium Chili Seasoning

Course: Kitchen Basics
Cuisine: American, Gluten Free
Keyword: Easy, Fall, Holiday, Make ahead, Meal prep, Party, Quick, Winter
Condition: Chronic Kidney Disease, Dairy Free, Diabetes, Gluten Free, Heart Health, Low Sodium, Nut Free, PCOS, Vegetarian
Servings: 10 servings


  • 4 tbsp chili powder no salt added, like Simply Organic
  • 1 tbsp Red pepper flakes
  • 1 tbsp onion dried, minced
  • 1 tbsp garlic dried, minced
  • 2 tsp sugar
  • 2 tsp cumin
  • 2 tsp parsley dried
  • 2 tsp oregano dried
  • 1 tsp basil dried
  • 1/4 tsp black pepper


  • Mix all ingredients together in a jar with an airtight lid.
  • When ready to use seasoning, mix 2 TBSP of seasoning mix per 1 lb of ground meat into your favorite chili recipe.

For additional spice blend recipes to use for yourself or to give as gifts (or both), take a look at these herb blend recipes below:

Look how festive these small jars look with our no sodium herb blends in them! 

no sodium herb mixtures including Montreal Steak Seasoning

Photo credit Kristin Jenkins

As Registered Dietitians who love to cook, we can help you adjust your recipes to help you manage all types of medical conditions, commonly diabetes, heart disease, and digestive difficulties.


-Blog reviewed and updated by Rebecca Bitzer MS RD LD September 1, 2021

Klara Knezevic is a registered dietitian nutritionist based in Maryland. She has over a decade of experience in the nutrition field and currently serves as the CEO and co-owner of Rebecca Bitzer and Associates, one of the largest nutrition private practices in the country. Klara is passionate about sharing practical nutrition tips to help you feel confident in the choices that you make. Coauthor of Cooking with Food Sensitivities Survival Guide and Nourished: 10 Ingredients to Happy, Healthy Eating.