What are the best low sodium soup recipes for a healthy diet. How can you make flavorful soups with less salt. Which ingredients and techniques enhance taste in low sodium cooking. Where can you find easy low sodium soup recipes to try at home.

Understanding Low Sodium Soups and Their Health Benefits

Low sodium soups have gained popularity as more people become conscious of their salt intake for various health reasons. But what exactly qualifies as “low sodium” and why is it important?

According to the FDA, “low sodium” foods contain 140 mg or less of sodium per serving. However, definitions can vary, and what’s considered low sodium for one person may not be suitable for another. It’s crucial to check nutritional information and consult with a healthcare provider about individual sodium needs.

Why focus on reducing sodium intake? Excessive sodium consumption has been linked to high blood pressure, heart disease, and stroke. By choosing low sodium soups, you can:

• Better control blood pressure levels
• Reduce strain on the heart and blood vessels
• Lower risk of cardiovascular diseases
• Improve overall fluid balance in the body
• Support kidney health

Many commercial soups are notoriously high in sodium, making homemade versions an excellent alternative for those watching their salt intake. By preparing soups at home, you have full control over ingredients and can experiment with herbs, spices, and cooking techniques to enhance flavor without relying on salt.

Key Ingredients for Flavorful Low Sodium Soups

Creating tasty low sodium soups doesn’t mean sacrificing flavor. In fact, reducing salt can help you discover a world of ingredients that add depth and complexity to your dishes. Here are some key components to consider:

Vegetables and Aromatics

Vegetables not only provide nutrients but also contribute natural flavors and sweetness to soups. Aromatics like onions, garlic, celery, and carrots form the flavor base for many soups. Roasting vegetables before adding them to soup can intensify their flavors.

Herbs and Spices

Fresh and dried herbs and spices are your best friends in low sodium cooking. They add complexity and aroma without sodium. Experiment with combinations like:

• Basil, oregano, and thyme for Italian-inspired soups
• Cumin, coriander, and turmeric for Indian flavors
• Ginger, lemongrass, and star anise for Asian-style broths

Acid Components

A splash of acidity can brighten flavors and reduce the need for salt. Try adding:

• Lemon or lime juice
• Vinegar (balsamic, apple cider, rice)
• Tomatoes or tomato paste

Umami Boosters

Umami, often described as a savory or meaty taste, can add depth to low sodium soups. Sources of umami include:

• Mushrooms (fresh or dried)
• Nutritional yeast
• Miso paste (use sparingly as it contains some sodium)
• Roasted garlic or onions

Techniques for Enhancing Flavor in Low Sodium Soups

Beyond ingredients, certain cooking techniques can help you create more flavorful low sodium soups:

Roasting and Caramelizing

Roasting vegetables or caramelizing onions before adding them to soup intensifies their natural sweetness and creates complex flavors.

Building Layers of Flavor

Start by sautéing aromatics, then add spices to bloom their flavors before introducing liquids. This layering technique creates a more robust taste profile.

Using Homemade Stock

Making your own stock allows you to control sodium levels while extracting maximum flavor from ingredients. Roast bones or vegetables before simmering for an even richer stock.

Blending Techniques

Partially or fully blending soups can create a creamy texture and distribute flavors more evenly without added salt or cream.

7 Must-Try Low Sodium Soup Recipes

Now that we’ve covered the basics, let’s explore some delicious low sodium soup recipes you can try at home:

1. Low Sodium Tortilla Soup

This flavorful soup combines fresh vegetables with a secret ingredient – half an apple – to balance the tomato flavors. Roasting some vegetables adds depth, while an immersion blender creates a smooth, satisfying broth. The recipe even includes instructions for homemade salt-free tortilla chips!

2. Low Sodium Vegetarian Minestrone

This hearty minestrone uses low sodium broth and beans to keep sodium levels in check. Nutritional yeast adds a cheesy flavor without the salt, creating a satisfying and nutritious meal.

3. Low Sodium French Onion Soup

Yes, you can enjoy French onion soup on a low sodium diet! This recipe uses no-sodium bouillon granules and low sodium Worcestershire sauce to create a rich broth. The long cooking time for the onions develops deep, caramelized flavors.

4. Low Sodium Lentil Soup with Spinach

This simple slow cooker soup is perfect for busy days. Lentils require no pre-soaking, and the recipe offers flexibility with ingredients. Remember to rinse canned lentils to remove excess sodium.

5. Low Sodium Chicken Noodle Soup

This comforting classic gets a low sodium makeover. Allow an hour of simmering time for flavors to fully develop. The recipe suggests low carb noodles as an option for those watching their carbohydrate intake as well.

6. Low Sodium Smoked Tomato Bisque

This elegant soup combines the richness of a bisque with the bold flavors of smoked tomatoes. It’s simple to prepare and can be made with canned or fresh tomatoes, depending on availability and preference.

7. Low Sodium Vegan Pho

Traditional pho is typically high in sodium, but this vegan version uses carefully selected spices to create a flavorful broth without excess salt. It’s a great option for those looking to explore international flavors while maintaining a low sodium diet.

Tips for Adapting Your Favorite Soup Recipes

Do you have a beloved soup recipe that’s high in sodium? Here are some strategies for adapting it:

• Replace salt with herb and spice blends
• Use low sodium or no-salt-added broths and canned goods
• Increase the proportion of vegetables to boost flavor naturally
• Experiment with acid components like lemon juice or vinegar
• Try umami-rich ingredients like mushrooms or roasted garlic
• Use salt-free seasonings or make your own spice blends

Remember, it may take some trial and error to find the right balance of flavors. Be patient and don’t be afraid to experiment!

The Importance of Reading Labels and Nutritional Information

When using pre-made ingredients in your low sodium soups, it’s crucial to read labels carefully. Sodium can hide in unexpected places, such as:

• Canned vegetables and beans
• Broths and stocks
• Condiments and sauces
• Seasoning blends

Look for products labeled “low sodium,” “reduced sodium,” or “no salt added.” However, always check the nutritional information to confirm the sodium content per serving.

When following recipes, be aware that nutritional values can vary based on specific ingredients used and serving sizes. It’s a good practice to calculate the sodium content of your homemade soups based on the exact ingredients you use.

Incorporating Low Sodium Soups into a Balanced Diet

Low sodium soups can be an excellent addition to a balanced, heart-healthy diet. Here are some tips for making the most of these nutritious meals:

• Pair soups with a side salad or whole grain bread for a complete meal
• Use soups as a base for grain bowls by adding quinoa, brown rice, or barley
• Freeze portions for quick and easy meals on busy days
• Experiment with different cultural flavors to keep your menu interesting
• Include a variety of colorful vegetables to maximize nutritional benefits

Remember that while reducing sodium is important for many people, it’s just one aspect of a healthy diet. Focus on incorporating a variety of whole foods, lean proteins, and healthy fats alongside your low sodium soups.

By mastering the art of low sodium soup making, you’re not only taking a step towards better health but also embarking on a culinary adventure. With the right ingredients, techniques, and a bit of creativity, you can create soups that are both nutritious and delicious, proving that low sodium doesn’t mean low flavor.

25 BEST Low Sodium Soups

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So you find yourself on the hunt for low sodium soups for any one of a number of reasons, be it health issue related or dietary driven decisions. 

The purpose of this post is to absolutely help you in that search! 

However, keep in mind there are several disclaimers I feel compelled to present before moving onto the low-sodium soup recipes you came for. 

Not everyone’s sodium requirements are the same and the definition of low-sodium versus less-sodium is widely open to interpretation. 

Because of this I encourage you to study each recipe to determine if the sodium amounts are acceptable for your needs. 

Some of the recipes referenced may in fact NOT fit into your required low-sodium amounts even though they may be indexed or titled as low-sodium. 

Any given recipe may have a higher amount of sodium than you are wanting, so I encourage you to look at the nutritional data.  

Additionally, some of the recipes do not include nutritional information although it is clearly evident low-sodium ingredients were used.  

It is very important that you take the time to ensure that the recipe meets your own dietary parameters. 

Another factor to consider is that recipe nutritional values are sometimes based on ingredients available at that time in that place or sometimes pulled from a national database for guidelines. 

When you actually replicate that recipe, it may also alter the amount of sodium in the dish so it is best to begin with a number you are comfortable with and if it changes a little, it would still be acceptable. 

I am sure that low sodium soups and stews are what you are wanting and this list of 25 should be a solid place to start. 

Some are low-sodium slow cooker soups that can simmer all day. 

There were quite a bit of low-sodium chicken soup recipes so I sprinkled them in too! 

I do hope that this collection of low-sodium soups is of benefit to your health goals! 

Table of Contents

1.

Low Sodium Tortilla Soup

Finding a good low-sodium soup recipe can be like looking for a needle in a haystack. 

But this tortilla soup may be a great choice. 

This recipe is full of fresh veggies and encourages you to roast some, if time allows, for extra flavor. 

The secret ingredient is half an apple which adds balance to tomato rich food. 

Immersion blending makes the broth so smooth. 

Included are instructions for making your own salt free tortilla chips!

2. Low Sodium Vegetarian Minestrone Soup

Low-sodium soups are great to make at home as restaurant soups often have an excessive amount of sodium that can easily go undetected. 

This recipe for minestrone soup keeps those numbers in check with low sodium ingredients like broth and beans. 

It also includes nutritional yeast which gives a cheesy taste. 

3. Low Sodium French Onion Soup

If you are a fan of French onion soup and thought it couldn’t be transformed into low-sodium soups and stews, I have great news for you! 

This recipe does exactly that! 

Of course, almost an hour is cooking up the onions and a second hour is simmering all the delicious spices and flavors.  

Here no sodium bouillon granules and low sodium Worcestershire sauce are used. 

This allows for the sodium that is found in the cheese.

4. Low Sodium Lentil Soup With Spinach

Love how simple this low-sodium slow cooker soup is in regard to using lentils which do not require presoaking. 

Also, the recipe is written in such a way that there is great flexibility in using alternative ingredients that may be on hand or preferred. 

If using canned lentils, but sure to rinse them off to avoid extra sodium. 

Lots of great tips and substitution options provided! 

5. Chicken Noodle Soup

I might be inclined to categorize this favorite of all soups as in the “lower sodium” chicken soup recipes. 

As I mentioned in the intro, always take the time to be sure the sodium level for a recipe meets your dietary needs. 

Also, give yourself an hour to make this luscious soup to allow time for full simmering and seasoning infusing! 

All the usual ingredients are found here with a twist of low carb noodles if you’d like to give them a try.  

An excellent recipe to have handy any time of year!

6. Smoked Tomato Bisque (Low Sodium)

I find names to be very interesting and a bisque sounds so elegant. 

Of course it does since it is a French based vegetable puree thickened with cream. 

Low-sodium soups like this tomato bisque are easy to make at home and can drastically minimize the sodium count. 

This one couldn’t be simpler with warming canned crushed tomatoes or fresh tomatoes along with seasonings and then blending them.

7. Low Sodium Vegan Pho

As you probably know, Vietnamese pho soups are not low-sodium soup recipes! 

However, I found this one that modifies the original soup and really explores spice selections to make a substitute that is similar in nature but with its own unique flavor profile. 

It’s all about the broth, both the spices and the ingredients! 

The topping choices are quite wide. 

Well worth a try!

8. Creamy Carrot & Cauliflower Soup

Carrot and cauliflower soup make a creamy combination with the help of a little Greek yogurt.  

Low-sodium soups and stews really must use wonderful seasonings to compensate for the reduced salt. 

Here turmeric, cinnamon, black pepper do the job well. 

The immersion blender is super helpful for any soup that needs to be pureed! 

The dry roasted pumpkin seeds as garnish is heavenly!

9. 15 Bean Soup

For an all day low-sodium slow cooker soup, consider this 15 Bean Soup! 

Pork tenderloin cut into bite size pieces is the meat including a bean soup mix, onion, reduced salt diced tomatoes, herbs, garlic and lemon juice. 

After browning the pork and sauteing the onion, everything is put into the slow cooker and a hearty meal will be ready and waiting for you at the end of the day.

10. Low Sodium Thai Chicken Broccoli Soup

If sweet and spicy is a combo you enjoy, this Thai chicken broccoli soup may be calling your name. 

This entry on my list of low-sodium chicken soup recipes may catch you off guard, but lemongrass, red chilies, ginger root and coconut milk can be found fairly easily nowadays.  

Adjust the spiciness of the soup by how much chili paste or low-sodium hot sauce is  added.  

With all that flavor there’s no time for missing the salt.

11. Roasted Red Pepper Soup

Roasted red peppers are the star of this recipe on my low-sodium soups list. 

Creatively, after blackening the peppers, they are placed in a ziploc bag and steamed for twenty minutes before the skin is scraped off and seeds removed. 

This is a blended soup with sour cream added at the end.

12. Low Sodium Ramen Noodles

Let’s have a little chat about ramen noodles, shall we? 

Everyone loves them and everyone knows those little flavor packets are loaded with sodium! 

This low-sodium soup recipe is exactly the opposite including sodium free chicken bouillon, dehydrated soup vegetables, and rice noodles. 

Basically you make the seasoning mix and add the hot water. 

Flavor is added with chili paste, miso, spices, chili powder or sriracha.  

It can be eaten as is or poured into a bowl with ingredients like broccoli, snow peas, bell peppers, baby corn, water chestnuts, steak, chicken, pork or shrimp.

13. Low Sodium Creamy Mixed Vegetable Soup

When creamy low-sodium soups and stews are what you are craving, this recipe can help out! 

It has two parts starting with a base of cauliflower, zucchini, broth and coconut milk that is prepared and then blended. 

The second part consists of onions, carrots, celery, garlic, kale, and seasonings. 

Lastly, the base is added into the soup along with nutritional yeast.

14. Low Sodium Mexican Chili

Chili is my next low-sodium slow cooker soup. 

It leans on fresh veggies and cumin for that Tex-Mex taste. 

Low-sodium beef broth and many seasonings add bold and spicy flavors. 

The fresh ingredients include tomatoes, bell peppers and corn cut off the cob along with a no salt bean option. 

Cilantro and diced red onion make a beautiful garnish.  

15. Turkey Lentil Soup (Low Sodium)

When wanting more hearty low-sodium soup recipes, choose one with a protein source like turkey. 

It includes instructions on making your own turkey broth if you have the turkey carcass. 

The soup includes lentils, onion, celery, carrots, turkey, cooked brown rice and seasonings. 

A bowl of this turkey lentil soup is definitely comfort food!

16. Low-Sodium Black Bean & Corn Chowder

I appreciate no-nonsense low-sodium soups like this Black Bean & Corn Chowder. 

You know a combination is good if you come across it multiple times! 

This soup includes onion, black beans, corn, tomatoes, garlic powder, water, nut milk and pepper. 

Thirty minutes later, chowder is ready to be served.

17. Weight Loss Magic Soup (Cabbage Soup)

Normally, I might steer clear of a low-sodium soup recipe titled Weight Loss Magic Soup. 

But today I decided to see what the fuss was all about.  

Ironically, it is a cabbage soup, high in fiber and low in sodium and calories. 

Remember, the key to enjoying low-sodium soups is to focus on the flavors. 

It starts with sauteing garlic, onions, carrots and mushrooms, and then placing all the veggies plus all the other ingredients in a slow cooker for several hours.

18. Low Sodium Irish Potato Soup

Well, if we are going to go all in, may as well not leave any favorites out! 

Low-sodium soups and stews are great to make at home and here we have an Irish Potato Soup version based around potatoes, cream and butter. 

We are encouraged to use unsalted butter and unsalted chicken stock. 

The key ingredients are an onion, potatoes, buter, chicken stock, heavy cream and black pepper!

19. Stuffed Bell Pepper Soup

This low-sodium slow cooker soup is hearty with ground beef and veggies! 

Of course seasonings are critical for the zesty taste, so thank you to the parsley, basil, oregano, pepper, bay leaf and red pepper flakes.  

The veggies include onion, garlic, colored peppers, and tomatoes. 

Instructions are given for stovetop, Instant Pot and slow cooker methods. 

A sprinkle of parmesan on top is perfect.

20. No Added Salt Chicken Broth

If you only take one recipe away from this list of low-sodium soups, this Chicken Broth recipe should be the one! 

Homemade broth is easy to make flavorful without salt and can be the base for many other low-sodium soups. 

Chicken bones are the foundation of the recipe with some veggies and peppercorns thrown in to simmer for two hours. 

After straining, the broth can be used or frozen.

21. Caldo De Camaron (Shrimp Soup)

Here is a super unique recipe for low-sodium soups, one that includes shrimp! 

It is a tomato based broth with onions, garlic, plum tomatoes, chipotle pepper, carrots, potatoes, and epazote leaves or cilantro. 

Some of the vegetables are roasted in a skillet or in the oven before being blended to become the sauce.  

Others are diced, simmered and then added. 

The shrimp are the last so as not to be overcooked. 

Decidedly different and delicious!

22. Chicken Lemon Rice Soup

When you find yourself in the mood for a different take on a chicken noodle soup, how about this low-sodium soup recipe for chicken lemon rice soup. 

A nice switch up don’t ya think? 

The tender chicken with savory veggies is combined with rice and the juice of two lemons. 

So warming and delicious you’ll be going back for seconds!

23. Low Sodium Baby Bella Mushroom & Onion Soup

For a slightly different take on French onion soup, low-sodium soups and stews that incorporate veggies are a welcome sight as in this skinny Baby Bella Mushroom & Onion Soup.

The basic ingredients are low sodium beef broth, baby bella mushrooms with four white onions and four red onions. 

Parmesan is the recommended garnish.

24. Low Sodium Italian Sausage Soup

You may have had a difficult time incorporating Italian sausage into a low-sodium soup recipe, but this recipe has figured it out.  

The soup includes lean ground turkey, unsalted chicken broth, no salt diced tomatoes, small shell pasta, spinach leaves, seasonings and parmesan for garnish when serving. 

Super simple instructions and it comes together quicker than you might think.

25. Chicken & Spinach Soup With Fresh Pesto

The last entry on this list is one of the low-sodium chicken soup recipes. 

It makes a delightful bowl of Chicken & Spinach Soup With Fresh Pesto for a decidedly Italian flavor profile. 

It includes carrots, baby spinach, cannellini beans, and basil leaves along with seasonings and broth. 

The pesto is stirred into the soup just before serving.

Low-sodium soups can be hard to find, so I hope this list helped round up a few options for you. 

Remember to do your due diligence when you click through to the recipes. 

They can be updated and changed all the time, and it’s important to check the measurements before you start cooking.

I am glad you came to this post for inspiration!

Ingredients

• Low Sodium Tortilla Soup
• Low Sodium Vegetarian Minestrone Soup
• Low Sodium French Onion Soup
• Low Sodium Lentil Soup With Spinach
• Chicken Noodle Soup
• Smoked Tomato Bisque (Low Sodium)
• Low Sodium Vegan Pho
• Creamy Carrot & Cauliflower Soup
• 15 Bean Soup
• Low Sodium Thai Chicken Broccoli Soup
• Roasted Red Pepper Soup
• Low Sodium Ramen Noodles
• Low Sodium Creamy Mixed Vegetable Soup
• Low Sodium Mexican Chili
• Turkey Lentil Soup (Low Sodium)
• Low-Sodium Black Bean & Corn Chowder
• Weight Loss Magic Soup (Cabbage Soup)
• Low Sodium Irish Potato Soup
• Stuffed Bell Pepper Soup
• No Added Salt Chicken Broth
• Caldo De Camaron (Shrimp Soup)
• Chicken Lemon Rice Soup
• Low Sodium Baby Bella Mushroom & Onion Soup
• Low Sodium Italian Sausage Soup
• Chicken & Spinach Soup With Fresh Pesto

Instructions

1. Find your favorite recipe from our Low Sodium Soups list.
2. Gather all the ingredients needed.
3. Start cooking and make us proud!

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