Spicy Low Sodium Chili Recipe

Growing up, chili at our house always came loaded with salt – between the canned beans, tomato sauce, and seasoning packets, it was sodium overload. It wasn’t until my doctor suggested cutting back on salt that I realized I needed a new approach.

Turns out, making tasty chili without all that sodium isn’t hard at all. The trick is using fresh ingredients and the right combination of spices to build flavor naturally. My family actually prefers this version now, and I don’t miss that post-chili thirst one bit.

What Kind of Ground Beef Should I Use?

For this low-sodium chili, the type of ground beef you choose really matters since we’re working with less salt to season the dish. I recommend using lean ground sirloin (90/10) or lean ground beef (93/7), as these options give you great flavor while keeping the fat content in check. If you go with a higher fat content, you’ll need to spend extra time draining off the excess grease, which can also mean losing some of those tasty spices in the process. Ground chuck (80/20) will work too, but make sure to drain it well after browning. Just remember – whichever type you pick, let your meat come to room temperature before cooking, and break it up into small, even pieces while browning for the best texture in your chili.

Options for Substitutions

This low-sodium chili recipe is super adaptable and you can make several swaps while keeping it healthy:

• Ground beef: You can easily swap the ground beef with ground turkey, chicken, or even plant-based alternatives like Beyond Meat. For a meatier texture, try using finely chopped mushrooms or crumbled tempeh.
• Bell peppers: Any color bell pepper works great here – red, orange, or even purple! If you’re out of bell peppers, try poblano peppers for a mild heat, or add extra celery and carrots instead.
• Beans: Feel free to mix and match your beans – pinto, navy, or white beans all work well. Just make sure to rinse them thoroughly to keep the sodium content low. You can also use dried beans that you’ve cooked yourself.
• Lime juice: If you don’t have fresh limes, you can use lemon juice or even a splash of apple cider vinegar to add that needed acidity.
• Chili powder: This is pretty important for the chili flavor, but you can make your own blend using paprika, cumin, and cayenne if you’re out. Just watch the salt content in pre-made spice blends.
• Celery: No celery? Try using chopped carrots or even diced zucchini for that extra veggie boost.

Watch Out for These Mistakes While Cooking

The biggest challenge when making low-sodium chili is achieving deep flavor without relying on salt – many cooks compensate by over-spicing, which can make the dish too hot or bitter. Instead, take time to properly brown your ground beef and vegetables until they develop a rich caramelization, as this creates natural flavor compounds that make up for the reduced sodium. Another common mistake is not draining and rinsing your canned beans thoroughly, which can add unnecessary sodium to your dish – give them a good rinse under cold water until the foam disappears. To build layers of flavor naturally, try adding your spices to the meat and vegetables while they’re cooking rather than dumping them all in at the end, and don’t skip the lime juice at the finish – its acidity brightens the whole dish and helps your taste buds perceive more flavor without added salt.

What to Serve With Chili?

Chili is one of those dishes that’s even better with some tasty sides to round out the meal! A piece of warm cornbread is my go-to choice – it’s perfect for soaking up all that flavorful sauce, and you can keep it low-sodium by making it from scratch. Rice makes another great base for this chili, whether you choose brown rice for extra nutrition or plain white rice. For toppings, try some diced avocado, a dollop of plain Greek yogurt (which is a great substitute for sour cream), or a sprinkle of fresh cilantro. If you want to add some crunch, crushed tortilla chips or corn chips work really well, just look for low-sodium varieties to stick with the recipe’s health-conscious theme.

Storage Instructions

Keep Fresh: This low sodium chili is perfect for meal prep! Pop it in an airtight container and keep it in the fridge for up to 5 days. The flavors actually get better after a day or two as everything mingles together, making it taste even more amazing.

Freeze: Got leftovers? This chili freezes like a dream! Let it cool completely, then portion it into freezer-safe containers or bags. It’ll stay good in the freezer for up to 3 months. I like to freeze it in individual portions for easy grab-and-go lunches.

Warm Up: When you’re ready to enjoy your chili again, just heat it up on the stovetop over medium heat, stirring occasionally. If it’s frozen, thaw it overnight in the fridge first. You can also microwave it in 1-minute intervals, giving it a good stir between each round. Add a splash of water if it seems too thick.

Preparation Time	10-15 minutes
Cooking Time	70-80 minutes
Total Time	80-95 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 65-75 g
• Fat: 30-40 g
• Carbohydrates: 75-85 g

Ingredients

• 1 pound lean ground beef (such as sirloin)
• 1 sweet onion, chopped
• 4 cloves garlic, finely chopped
• 3 stalks celery, chopped
• 2 bell peppers (one green and one yellow)
• 1 can black beans (13-ounce)
• 1 can kidney beans (13-ounce)
• 28 ounces diced tomatoes without added salt
• 2 tablespoons chili powder
• 1 tablespoon oregano
• 1 tablespoon ground cumin
• 1/2 teaspoon red pepper flakes
• Juice of 2 limes

Step 1: Brown the Ground Sirloin

In a Dutch oven or large pot, add the ground sirloin.

Break it into smaller pieces using a wooden spoon and brown the sirloin over medium heat for about 10 to 12 minutes, ensuring all the pink is gone.

Once cooked, use a slotted spoon to remove the meat from the pot.

Drain most of the grease, leaving about 1 tablespoon in the pot to sauté the vegetables.

Step 2: Sauté the Vegetables

With the remaining grease in the pot, add the onion and garlic.

Sauté them for 7 to 8 minutes until they become soft and translucent.

Then, add the celery and bell peppers and continue to sauté for an additional 3 minutes.

Step 3: Add the Beans and Tomatoes

To the sautéed vegetables, add both the black beans and kidney beans, making sure to stir well.

Then, incorporate the diced tomatoes along with their juice.

Return the cooked ground sirloin to the pot, mixing everything together thoroughly.

Step 4: Season and Simmer

Add the spices: chili powder, oregano, cumin, and chili flakes, into the pot.

Stir to evenly distribute the spices.

Lower the heat and let it all simmer for 1 hour, allowing the flavors to meld and the vegetables to become tender.

Step 5: Finish and Serve

Before serving, squeeze some fresh lime juice into the chili for a bright finishing touch.

Serve hot with your favorite chili toppings, such as diced tomatoes and sour cream.

Garnish with fresh chopped cilantro for extra flavor.

Store any leftovers in the fridge for up to 4 days.