The Ultimate Low Sodium Chicken Soup Recipe – Delicious & Heart-Healthy
There’s no dish more comforting and healing than a bowl of chicken soup. In my Italian-American kitchen, chicken soup was a weekend staple — especially when someone caught a cold or came home after a long day. But now, with heart health and sodium intake at the top of mind, we needed to adapt. That’s where this low sodium chicken soup recipe comes in.
Crafted with care and loaded with fresh vegetables, tender chicken, and homemade low-sodium broth, this is the go-to soup for any season — be it a chilly winter evening or a light summer lunch.
🕒 Prep Time: 15 minutes
🔥 Cook Time: 45 minutes
🍲 Total Time: 1 hour
👨👩👧👦 Servings: 6
🌿 Cuisine: American
🥣 Category: Soup
Why You’ll Love This Low Sodium Chicken Soup Recipe
- Heart-healthy and flavorful
- Easy to customize with seasonal vegetables
- Perfect for meal prep or freezing
- Comforting in both summer and winter
This low sodium chicken soup recipe keeps all the flavor without relying on salt. You’ll be surprised how satisfying a salt-reduced soup can be when it’s rich with herbs and slow-simmered goodness.
Ingredients for Low Sodium Chicken Soup
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 3 carrots, peeled and sliced
- 2 celery stalks, sliced
- 1 teaspoon black pepper
- ½ teaspoon dried thyme
- ½ teaspoon oregano
- 2 bay leaves
- 1.5 lbs boneless, skinless chicken thighs or breasts
- 8 cups low sodium chicken broth
- 1 cup filtered water
- 1 ½ cups egg noodles or brown rice
- 2 tablespoons fresh chopped parsley
- Juice of ½ lemon (optional)
This low sodium chicken soup recipe uses chicken thighs for extra flavor, but you can swap them for chicken breasts if you prefer leaner meat.
Step-by-Step: How to Make Low Sodium Chicken Soup Recipe
1. Start with Aromatics
In a large soup pot, heat olive oil over medium heat. Add the diced onion and cook for 5 minutes. Add garlic, carrots, and celery, cooking for another 5 minutes until soft.
2. Layer the Flavors
Add thyme, oregano, black pepper, and bay leaves. Stir well to coat the veggies. Pour in the low sodium chicken broth and water. Nestle in the chicken.
3. Simmer to Perfection
Bring to a boil, then reduce to a gentle simmer. Cover and cook for 30 minutes or until the chicken is fork-tender.
4. Shred the Chicken
Remove the chicken, shred with two forks, and return to the pot. Discard bay leaves.
5. Add the Carbs
Stir in the egg noodles or rice. Cook for another 10 minutes until tender.
6. Finish Fresh
Add lemon juice and fresh parsley. Taste — you won’t believe this is a low sodium chicken soup recipe!
Reasons to Love This Low Sodium Chicken Soup Recipe:
1. Comfort Without the Salt Overload
This soup brings all the cozy, healing vibes without spiking your sodium levels—ideal for heart health and anyone watching their intake.
2. Packed with Immune-Boosting Ingredients
From garlic and onions to lean chicken and veggies, every spoonful helps support your immune system naturally.
3. Easy to Make in One Pot
Less cleanup, more love. This recipe keeps it simple without compromising flavor.
4. Gentle on the Stomach, Big on Taste
Perfect for those recovering from illness or simply needing a soothing, nourishing meal.
5. Family-Friendly Flavor
Even without heavy salt, this soup is so flavorful that everyone—kids, grandparents, picky eaters—will ask for seconds.
6. Customizable and Meal-Prep Friendly
Make a big batch, freeze half, and switch up the veggies depending on what’s in your fridge.
7. A Hug in a Bowl, Anytime of Year
Whether it’s chilly winter nights or summer sick days, this low sodium chicken soup wraps you in warmth and goodness every time.
Chef Tips to Elevate Your Low Sodium Chicken Soup Recipe
- Roast the garlic for an even deeper flavor base.
- Use a Parmesan rind while simmering — a great umami boost (check sodium if necessary).
- Fresh herbs like dill, tarragon, or rosemary add zest without salt.
- Add a splash of vinegar or lemon at the end to brighten the flavors.
Read more : https://chefnip.com/low-sodium-chicken-recipes/
Perfect Year-Round
This low sodium chicken soup recipe is designed to shine in any season.
❄️ Winter Warmth
Make it heartier with barley, wild rice, or sweet potatoes.
☀️ Summer Lightness
Skip the noodles and stir in zucchini or spinach for a lighter bowl.
Storage and Meal Prep
Store in airtight containers in the fridge for up to 4 days or freeze for up to 3 months. This low sodium chicken soup recipe is ideal for batch cooking and makes lunchtime a breeze.
Nutrition Facts (Per Serving)
- Calories: 220
- Protein: 23g
- Carbs: 18g
- Fat: 8g
- Sodium: ~140mg
Common Questions About This Low Sodium Chicken Soup Recipe
1. What is the best way to make a low sodium chicken soup?
People want simple, flavorful ways to make low-sodium chicken soup at home without compromising taste.
2. How do you add flavor to chicken soup without salt?
This is a top concern—searchers are looking for salt-free alternatives like herbs, spices, garlic, and lemon juice to boost flavor.
3. What store-bought broth is best for low sodium chicken soup?
Many look for recommendations for low-sodium chicken broths or stock bases to use in homemade soup.
4. Can I use rotisserie chicken in a low sodium chicken soup recipe?
Home cooks often ask if leftover or store-bought rotisserie chicken (which can be high in sodium) can still be used in a low-sodium context.
5. Is low sodium chicken soup good for high blood pressure?
Searchers want to know the health benefits, especially related to heart health and blood pressure management.
6. How much sodium is in homemade vs canned chicken soup?
People are comparing sodium content between homemade soup and popular canned versions like Campbell’s or Progresso.
Make It Your Own
This low sodium chicken soup recipe is a flexible base:
- Vegetarian: Use white beans and vegetable broth.
- Spicy: Add red chili flakes or diced jalapeños.
- Gluten-free: Use rice or gluten-free pasta.
The Science Behind Going Low Sodium
Choosing a low sodium chicken soup recipe isn’t just a dietary trend — it’s a smart decision for your long-term health. Sodium, although essential in small amounts, is commonly overconsumed, especially through processed foods and pre-made broths.
Excess sodium can lead to:
- High blood pressure
- Increased risk of stroke
- Kidney strain
- Fluid retention
By making your own low sodium chicken soup, you control every ingredient, reducing your sodium intake without sacrificing taste. Plus, the homemade approach means no preservatives, additives, or unnecessary fillers.
Deep Dive: Ingredient Benefits
Here’s why each ingredient in this low sodium chicken soup recipe does more than just taste good:
- Chicken thighs: Juicier and more flavorful than breasts, perfect for rich broth-making.
- Carrots & Celery: High in fiber and antioxidants — they build a savory base and boost nutrition.
- Garlic & Onion: Natural immune boosters, these aromatics are essential in salt-free cooking.
- Parsley & Lemon: Add freshness and brighten the soup’s flavor profile.
- Bay Leaves & Herbs: Offer a depth of flavor that mimics a long-simmered stock, no salt needed.
Low Sodium Cooking Tips for Beginners
If you’re new to cooking low sodium recipes, here are a few tips:
- Read Labels: Even “low sodium” broths can vary — look for options under 100mg per cup.
- Skip the Salted Butter: Use unsalted versions to keep control of sodium.
- Flavor with Acid: Lemon juice, vinegar, or tomatoes can enhance taste naturally.
- Use Fresh Herbs Generously: Basil, thyme, parsley, and dill can transform a dish.
These principles are built into this low sodium chicken soup recipe, making it a great model for your kitchen experiments.
Tools You’ll Need
- Large soup pot or Dutch oven
- Wooden spoon or spatula
- Sharp knife and cutting board
- Soup ladle
- Storage containers for leftovers
These simple tools help you make the most of your time in the kitchen — no fancy gadgets required.
Seasonal Twists on This Low Sodium Chicken Soup Recipe
🌸 Spring Version
Add chopped asparagus, green peas, and lemon zest for a fresh, green touch.
🍂 Autumn Edition
Include sweet potatoes, butternut squash, and a hint of nutmeg for a cozy variation.
These tweaks let you adapt the low sodium chicken soup recipe to what’s in season — maximizing flavor and nutrient content.
How to Make Homemade Low Sodium Broth
Want total control? Make your own broth to use in this recipe.
Ingredients:
- Chicken bones or a carcass
- 1 onion (halved)
- 2 carrots, 2 celery stalks
- 3 garlic cloves
- 2 bay leaves
- Peppercorns
- Water to cover
Instructions:
Simmer for 2–4 hours, then strain. Store in jars or freeze. No salt needed — the slow cook time extracts flavor naturally.
What to Serve with Low Sodium Chicken Soup
- Whole grain toast with avocado
- A fresh green salad with lemon vinaigrette
- Roasted sweet potato wedges
- A side of steamed green beans or broccoli
These light, nutrient-rich sides complement the low sodium chicken soup recipe without adding unnecessary sodium.
Reader Testimonial
“This is the best low sodium chicken soup recipe I’ve ever tried! It tastes just like my mom’s, but I don’t have to worry about my blood pressure.”
— Jenna R., Nashville, TN
