The Best Low Sodium Enchilada Sauce Tested at Home

Low sodium enchilada sauce is a healthy and delicious alternative to the high sodium variety. Low sodium enchiladas have less than 100 mg of salt per serving, whereas regular enchiladas have an average of 450 mg per serving.

There are many different low-salt versions available such as chicken or beef that you may want to try for your next night’s dinner –then this article is perfect for you!

Picking the right food for your diet can be tricky. Low sodium enchilada sauce is a great option if you are looking to reduce salt intake in your diet. It is made with all-natural ingredients that have no added cholesterol or preservatives, and they are also vegan-friendly! This blog post will detail low sodium enchilada sauces and how to use them in recipes.

Homemade low Sodium Enchilada Sauce

It is now easier than ever to make Homemade Low Sodium Enchilada Sauce. Homemade sauces are always better than store-bought, and this Homemade Low Sodium Enchilada Sauce recipe is no exception.

Enchilada Sauce

 It takes only 10 minutes of hands-on time to make a delicious sauce with all of the flavours you love without any salt.

Homemade low Sodium Enchilada Sauce

Homemade sauces are always better than store-bought, and this Homemade Low Sodium Enchilada Sauce recipe is no exception.
Prep Time10 mins
Cook Time10 mins
Course: Snack
Cuisine: American
Keyword: Homemade low Sodium Enchilada Sauce
Servings: 3 Cups
Calories: 73kcal
Cost: $10

Ingredients

  • 1 Cup Water
  • 3 Piece Cloves garlic minced
  • ½ Cup Onion Finely minced
  • tsp Olve oil
  • 1 tbsp Cumin
  • 2 tbsp Chili powder
  • 20 oz Tomato sauce can Hunt’s

Instructions

  • The first step in this recipe is to heat olive oil over medium-low heat. Next, add a diced onion and simmer for 3-5 minutes or until softened.
  •  Then mix together the garlic, chili powder, cumin and salt before adding it into your saucepan with tomato sauce & water mixed together; cook on low for 5 more minutes.
  • Enchilada sauce is a versatile staple that can be used as soon as it's made, or frozen for future use. It will also keep in the fridge for 2-3 days if you're not cooking up your enchiladas right away.

Low sodium green enchilada sauce

When you are looking for a tasty and healthy dinner option, it can be hard to find one that is both delicious and low in sodium. Low sodium green enchilada sauce is the perfect solution.

 Low sodium green enchilada sauce is made from fresh ingredients like chillies, tomatillos, garlic, onion and cilantro. This recipe also contains less salt than traditional recipes. 

Low-sodium green enchilada sauce tastes great on scrambled eggs or over omelettes too.

Low sodium enchilada sauce Recipe

This low sodium enchilada sauce recipe is the perfect low-sodium alternative to regular canned enchilada sauce. It contains a hint of cumin, and it’s made from low-fat ingredients so you can enjoy your Mexican food without guilt.

However, there are few low salt alternatives available in the world of ethnic cuisine like Mexican food.

Low Sodium Enchilada Sauce

Low sodium enchilada sauce is made from fresh ingredients like chilies, tomatillos, garlic, onion and cilantro. This recipe also contains less salt than traditional recipes.
Prep Time10 mins
Cook Time10 mins
Course: Snack
Cuisine: American
Keyword: Low sodium green enchilada sauce
Servings: 8
Calories: 75kcal
Cost: 10

Ingredients

  • 3 Cup Chicken stock low-sodium
  • 3 tbsp tomato paste
  • 2 tsp Cumin Finely minced
  • ½ tsp Vegetable Salt
  • ½ tsp Pepper
  • 4 tbsp Flour
  • 4 tbsp Olive oil
  • 1 tsp Smoked Paprika
  • 3 tbsp chili powder
  • 2 tbsp Onion powder
  • 1 tbsp Garlic powder
  • ¼ tsp Cayenne pepper

Instructions

  • At first you have to heat a large saucepan over medium heat and add the olive oil. Whisk in flour to lightly coat, then brown for 2 minutes before adding remaining ingredients.
  • Bring mixture just below simmering point while whisking constantly until it has thickened, about 5 more minutes; use now or refrigerate until needed.
  • Heat up your largest pot with some extra virgin olive oil inside- this is going to be used as an ingredient too so make sure you're generous enough that there's at least one teaspoon of it on the bottom of the pan when we start cooking later on. 
  • Then carefully pour out two teaspoons worth into another bowl because you'll need them again soon (or even better if they are measured by grams). We've got everything set aside.
  • Enchilada sauce is a versatile staple that can be used as soon as it's made, or frozen for future use. It will also keep in the fridge for 2-3 days if you're not cooking up your enchiladas right away.

Low sodium diets have become very popular among people who want to maintain their health while still enjoying flavorful foods. There are many low salt versions of items that we use every day, including bread and cereals for breakfast; pasta sauces for lunch or dinner.

Low sodium turkey enchiladas

A low-sodium turkey enchilada is a low-calorie meal that can be served as either a main dish or an appetizer. It starts with low sodium soy sauce, low sodium tomato sauce, and low sodium chicken broth. 

The rest of the ingredients are up to your choice! You can use your favourite combination of vegetables, beans, herbs and spices. Try adding in some peppers for a spicy kick or black olives for extra flavour.

Low sodium turkey enchiladas

Your favorite combination of vegetables, beans, herbs and spices. Try adding in some peppers for a spicy kick or black olives for extra flavor.
Prep Time10 mins
Cook Time10 mins
Course: Snack
Cuisine: Turkey
Keyword: Low sodium turkey enchiladas
Servings: 4 enchiladas
Calories: 73kcal
Cost: $15

Ingredients

  • oz Low Sodium Cheese
  • 6 oz Sour Cream Sauce
  • 4 piece White corn tortillas
  • 8 oz Turkey cooked pulled heated, low sodium
  • 2 piece cilantro sprigs
  • cup Cranberry Salsa

Instructions

  • Place a generous amount of oil in the pan, just enough to cover the bottom. Turn up your stove to medium-high and let it heat up for about 10 seconds before adding anything else or taking any other steps.
  • After flipping the tortillas over, sprinkle each with a 1/2 oz of cheese. Don't let them burn! Once you see that the cheese has begun to melt and make its way around your taco shell, it's time for another step in this delicious recipe.
  • Quickly remove the tortillas from the pan and then carefully place them on a clean work surface.
  • Layer 2 oz of the heated turkey down the center of each tortilla and roll tightly for a Mexican-style dish.
  • Place an enchilada on a plate and drench it in sour cream. Place 2 enchiladas on a plate with some extra spicy salsa to taste then cover them completely with 3 oz of your favorite brand of sour sauce for the perfect blend between spice and tangy flavor!
  • Mound a layer of cranberry salsa on top of the enchiladas and garnish with cilantro sprig.

Low sodium chicken enchiladas

I love to cook low sodium chicken enchiladas because they are low in calories and low in fat. They are also really easy to make and low maintenance, which is perfect for me since I work full-time. 

There’s no need for complicated sauces or expensive ingredients either! Give these a try sometime this week–you’ll be pleasantly surprised at how good they taste!

Low sodium chicken enchiladas

There's no need for complicated sauces or expensive ingredients either! Give these a try sometime this week–you'll be pleasantly surprised at how good they taste!
Prep Time20 mins
Cook Time15 mins
Course: Salad
Cuisine: American
Keyword: Low sodium chicken enchiladas
Servings: 5 enchiladas
Calories: 70kcal
Cost: $15

Ingredients

  • 1 cup Swiss Cheese
  • 1 cup Low Sodium beans Refried
  • ½ cup Tomatillo Salsa
  • ½ cup Green Olives Reduced Sodium
  • 1 cup Diced Chicken
  • 50 oz enchilada sauce
  • ½ cup Diced Onion
  • 5 piece Tortillas burrito size

Instructions

  • Dice and cook the chicken, giving a nice mix of textures.
  • Mix the chicken, beans, olives, tomatillo salsa and onion for a cool taste sensation
  • Pour a healthy portion of enchilada sauce on the bottom and sides of a casserole pan.
  • Lay down 5 tortillas and divide the chicken mixture evenly among them, creating a line from top to bottom.
  • Place the tortillas in a pan with their seams facing down. Fill up your entire pan.
  • Pour the remaining enchilada sauce over the rolled tortillas, sprinkle with cheese and your favorite toppings.
  • Bake your favorite pie at 350 degrees for 1 hour, and the scent of warm cinnamon will tell you when it's done.

Low sodium beef enchiladas

The low sodium enchiladas were surprisingly delicious. I made it for my family last night and they loved them! The low sodium beef was very low in salt and fat, which is a plus since we are all trying to eat healthier. 

This dish is an excellent choice for those on a low-sodium diet because it contains no more than 140 mg of sodium per serving, or 40% less than the daily recommended amount. They also contain fibre from whole grain flour and calcium from low-fat milk, so you’ll be getting nutrients that help your body recover after a workout!

Low sodium beef enchiladas

This dish is an excellent choice for those on a low-sodium diet because it contains no more than 140 mg of sodium per serving, or 40% less than the daily recommended amount.
Prep Time18 mins
Cook Time15 mins
Course: Dessert
Cuisine: American
Keyword: Low sodium beef enchiladas
Servings: 5 enchiladas
Calories: 72kcal

Ingredients

  • 12 piece Tortillas (whole wheat)
  • 1 tsp Chili Powder
  • ½ tsp Vegetable Salt
  • 3 tsp Garlic Cloves (minced)
  • tsp Green Chilies (diced)
  • tsp Green Pepper (chopped)
  • pound Lean Ground Beef
  • ½ tsp Pepper
  • tbsp Olive Oil
  • tbsp Pepper (chopped)
  • ¾ tsp Red Onion (chopped)
  • tsp Cumin
  • tsp Paprika (smoked)
  • 8 ounce white cheddar cheese

Instructions

  • After preheating the oven to 350 degrees F, you should spray a 9×13-inch baking dish with nonstick cooking spray.
  • Set the stove to a low temperature and add in some olive oil, diced peppers, onions and garlic. Cook them for about 5 minutes until they soften up nicely then stir-in green chilies for added flavor along with browned beef pieces. 
  • Add cumin, paprika as well as chili powder before adding salt & pepper on top of things – but not too much! After stirring it all together heat should be turned off after cooking everything thoroughly so that flavors can blend properly
  • After you've added 1/2 cup of the enchilada sauce and 4 ounces of cheese to a skillet, add another 1/2 cup to the bottom of your baking dish.
  • Next, take each tortilla and roll it tightly until it forms a packet (or "burrito"). Place these packets next on top one other in an even layer with some space from edge-to-edge for later pouring purposes.
  • Pour remaining ingredients over this stacked up meal before placing into oven at 350 degrees Fahrenheit for 30 minutes or so–until golden brown!

Low sodium cheese enchiladas

Are you looking for a tasty, low-sodium meal? Low sodium cheese enchiladas are the perfect option! Low sodium cheese enchiladas are made with flavorful ingredients like tomatillo sauce and chicken. 

This dish is also high in protein and fiber to help keep your blood sugar levels stable throughout the day. Low sodium cheese enchiladas are enjoyable by everyone and they take about an hour to prepare.

Low sodium cheese enchiladas

Are you looking for a tasty, low-sodium meal? Low sodium cheese enchiladas are the perfect option! Low sodium cheese enchiladas are made with flavorful ingredients like tomatillo sauce and chicken.
Prep Time10 mins
Cook Time10 mins
Course: Dessert
Cuisine: American
Keyword: Low sodium cheese enchiladas
Servings: 4 Enchiladas
Cost: $15

Ingredients

  • 2 tbsp Black Olives (sliced)
  • 1 tbsp green chilies (diced)
  • ½ cup White Onions (chopped)
  • 15 ounce enchilada sauce
  • cup Cottage Cheese (fat-free)
  • cup Ricotta (part-skim)
  • ¾ cup Mexican four cheese Blend (shredded)

Instructions

  • Pour the enchilada sauce in a skillet and heat it properly. Dip each tortilla into the hot sauce, coating both sides for about 10 seconds per side before shaking off excess liquid then place on microwavable platter 3 or 4 at time making sure they do not overlap. Microwave them until soft (time will vary according to your microwave oven) set aside to cool.
  • At first, mix 1/2 cup finely chopped onion (about 1/3 a large onion), cottage cheese, ricotta and green chilies in your bowl. Then add some salt and pepper to taste so that the flavors are well-balanced. Next sprinkle half of shredded cheese on top before mixing with fork until ingredients blend together nicely!
  • Start by spraying a rectangular dish with non-stick spray. Place approximately 1/6th a part of the cheese mixture on a tortilla and loosely roll it up few moment, then place seam side down into the casserole pan. Repeat until all tortillas are filled in that way; then spread about an inch thick layer of enchilada sauce evenly over top. 
  • Now sprinkle some shredded mozzarella or Mexican blend cheeses to cover everything well before baking for 30 minutes at 400°F!
  • After baking for 15 minutes at 350 degrees Fahrenheit, remove the pizza crust from oven and evenly distribute cheese as well as black olives on top. Return to oven for 10 more minutes or until golden brown in color before serving!

Low sodium red enchilada sauce

Who doesn’t love a good plate of enchiladas? But what about when you want to make low sodium red enchilada sauce? What’s the point in having this delicious dish if it’s going to give you high blood pressure and other heart problems? 

We have the perfect solution! Check out our 9 easy steps for making this healthy alternative.

Low sodium red enchilada sauce

High in Tomato and fiber to help keep your blood sugar levels stable with the help of the vegetable fat throughout the day. Red Enchilada Sauce can be enjoyed by everyone and they take about an hour to prepare.
Prep Time10 mins
Cook Time10 mins
Course: Dessert
Cuisine: American
Keyword: Low sodium red enchilada sauce
Servings: 4 Enchilada
Calories: 65kcal
Cost: $20

Ingredients

  • 3 cup Water
  • 15 ounce Tomato Paste
  • ¾ cup Salt Ketchup
  • cup Brown Sugar (packed)
  • 3 tsp Chili Powder
  • 3 tsp Lemon Juice
  • 3 tsp Cider Vinegar
  • tsp Onion Powder
  • tsp Paprika
  • tsp Dry Mustard
  • ¾ tsp Garlic Powder
  • ¾ tsp Ground Black Pepper (fresh)

Instructions

  • Mix 1/2 cup finely chopped onion (about 1/3 a large onion), cottage cheese, ricotta and green chilies in your bowl. Then add some salt and pepper to taste so that the flavors are well-balanced.
  • Place approximately 1/6th a part of the cheese mixture on a tortilla and loosely roll it up few moment, then place seam side down into the casserole pan. Repeat until all tortillas are filled in that way
  • Sprinkle some shredded mozzarella or Mexican blend cheeses to cover everything well before baking for 20 minutes at 200°F!
  • After baking for 20 minutes at 150 degrees Fahrenheit, remove the pizza crust from oven and evenly distribute cheese as well as black olives on top

FAQ:

How healthy is low sodium enchilada sauce?

There is a debate going on over how healthy low sodium enchilada sauce is. Some people say that it’s healthier than regular enchiladas because it has less salt and fat, but others disagree. It all depends on how much you eat in one sitting, how often you use the sauce, and what else you’re eating with it too.

What sauces are low in sodium?

Many sauces are low in sodium, and it is important to know which ones you like. What’s the point of eating a meal if you can’t enjoy the sauce? The following list contains 7 different sauces that are low in sodium, ranked from highest to lowest by their sodium content: Alfredo Sauce, Lemon Caper Sauce, White BBQ Sauce, Soy-Less Sodium Sauce, Roasted Red Pepper Tomato Sauce, Thai Sweet Chili Sauce etc.

Are Enchiladas High in Sodium?

You might be surprised to find out that enchiladas are not high in sodium. They can actually be a great option for anyone trying to watch their salt intake.

How much sodium is in a chicken enchilada?

The answer to this question depends on the ingredients and how we prepared it. In general, 1 serving of sodium contains 682 milligrams.

Conclusion:

Low sodium enchilada sauce is a great alternative to the higher salt varieties. If you’re looking for low-sodium recipes, we’ve got plenty of ideas on our blog. We hope this article was helpful and if you have any questions or comments about it let us know in the comment section below!

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