Low Sodium Chicken Noodle Soup – A One Pot Wonder

Imagine a bowl of low sodium chicken noodle soup; comforting, healthy, and brimming with large chunks of nourishing goodies, all brought together in one pot. 

This low sodium chicken soup recipe transforms a classic favorite into an easy-to-make, nutritious meal with a fantastic texture. With its delightful blend of tender chicken, firm noodles, and crisp vegetables, your taste buds will be dancing with every spoonful. 

This dish isn’t just about convenience and minimal cleanup, but it’s also about promoting good health without compromising on taste. 

Are you ready to try this filling, and oh-so-healthy no salt chicken soup recipe?

Why Make Low Sodium Chicken Noodle Soup

One Pot Meal  

This is my favorite reason! A one pot meal means easy clean up! Who doesn’t want a faster, easier cleanup? This method allows for chicken to be cooked in the same pot and the flavors to meld together better, enhancing the overall taste of the soup.

Simple

The simplicity of making low sodium homemade chicken noodle soup lies in its basic ingredients which are easy to find and prepare. 

The primary ingredients include chicken, noodles, and vegetables. It’s a simple process of combining these ingredients in a pot with water or low sodium broth and letting it simmer until cooked. 

This simplicity makes it perfect for beginners in the kitchen or for those days when you want to make a wholesome meal without much hassle.

Satisfying 

A bowl of low sodium chicken noodle soup can be incredibly satisfying. It’s hearty, warm, and comforting – perfect for a cold day or when you’re feeling under the weather. 

The combination of protein from the chicken, carbohydrates from the noodles, and vitamins and minerals from the vegetables can help fill you up and provide sustained energy.

Rich In Nutrients And Healthier Than Store Bought 

When you make soup at home, you control what goes into it. By using fresh ingredients and opting for a low sodium version, you can avoid the high levels of salt and preservatives often found in store-bought options. 

This homemade version of low salt chicken soup is packed with nutrients from the chicken and vegetables, making it a healthier choice. Reducing sodium intake can also help manage blood pressure and promote overall heart health.

Delicious And Easy To Make

Homemade chicken noodle soup that is low sodium can be customized to your taste preference, allowing you to make a delicious meal every time. You can add your choice of herbs and spices to make it more flavorful. 

The process is straightforward and easy, even for those not particularly comfortable in the kitchen. With a little time and minimal effort, you can create a delicious, heartwarming soup that can be enjoyed by all.

Low Sodium And Heart Health

A low sodium diet is important for heart health for a few reasons. Sodium, which is primarily consumed as salt (sodium chloride), can have a significant effect on blood pressure and overall heart health. Here are a few ways it plays a role:

Fluid Balance

Sodium helps maintain fluid balance in your body. However, too much sodium can cause your body to retain fluid, which increases the volume of your blood. This increased blood volume makes your heart work harder to pump blood throughout your body, which can raise your blood pressure.

Blood Pressure

High blood pressure, also known as hypertension, is a leading risk factor for heart disease and stroke. Eating too much sodium can contribute to high blood pressure by causing your body to retain more fluid and by making it harder for your blood vessels to relax and dilate. 

High blood pressure over time can cause damage to the heart and blood vessels, leading to heart disease.

Stroke And Heart Disease

Consuming too much sodium over time can lead to atherosclerosis, a disease characterized by hardening and narrowing of the arteries. This can increase the risk of heart disease and stroke.

The American Heart Association (AHA) recommends no more than 2,300 milligrams (mg) of sodium a day, with an ideal limit of no more than 1,500 mg per day for most adults. 

The reason for this recommendation is based on research indicating that a lower sodium intake can help in preventing and controlling high blood pressure, reducing the risk of heart disease, and promoting overall heart health.

It’s also important to note that about 70% of the sodium Americans consume comes from processed and restaurant foods, not the saltshaker. So, in addition to limiting added salt, it’s also important to be aware of the sodium content in the foods you purchase and consume. In this low salt chicken noodle soup recipe – it’s the broth which we will talk about in more detail next. 

Sodium In Chicken Noodle Soup

For example Campbells chicken noodle soup has 800 mg of sodium in 1 cup of soup, and usually we eat more than 1 cup of soup at a time. If you are following a 1500 mg of sodium diet that is recommended by the American Heart Association then that 1 cup of soup is 53% of your daily intake of sodium. How outrageous is that!

Not to mention the noodles in the soup are very processed and dissolve in your mouth, leaving you hungry for more food immediately after.  It only has 1 gram of fiber per 1 cup thanks it it’s nonexistent vegetables.

That’s why I wanted to create a low sodium soup that was hearty, full of antioxidants and nutrients from vegetables and taste delicious without eating away at your sodium budget for the day. Because you deserve high quality, satisfying food too! 

Frequently Asked Questions

What Soups Have The Lowest Sodium?

The soups that have the lowest sodium are homemade soups! Homemade soups are your best bet since you can control the amount of salt that goes into them. 

But, if you’re browsing the supermarket aisles, look for labels that say “low-sodium”. Brands like Amy’s Light in Sodium, Healthy Choice, and Progresso Reduced Sodium can offer lower sodium options. However, always remember to check the nutritional label on the back and choose a sodium that has low % DV or daily value. 

Does Chicken Noodle Soup Have Too Much Sodium?

Many premade chicken noodle soups have too much sodium! It’s hearty, it’s comforting, but yes, it can also be a bit of a sodium fiend. 

This is especially true for canned or instant versions of chicken noodle soup, which often contain high levels of sodium as a preservative and flavor enhancer.

But don’t worry, you can still enjoy your beloved chicken noodle soup! Making it from scratch with this low sodium chicken noodle soup recipe allows you to control the sodium level and still have a tasty soup without all the extra sodium.

How Do You Reduce Sodium In Soup?

You can reduce sodium in this heart healthy chicken noodle soup by:

• Use fresh, rather than canned, ingredients. Fresh vegetables and meats typically have lower sodium levels than their canned counterparts.
• Replace regular broth or stock with a low-sodium or no-salt-added version.
• Use herbs and spices to add flavor without adding salt. Thyme, rosemary, garlic, and pepper can all give your soup a flavor boost.
• Lemon juice or vinegar can also brighten the flavor of your soup without adding sodium.
• Finally, you could also dilute a soup that’s already been made with a bit of water or unsalted broth to lower the overall sodium concentration.

Ingredients In Low Sodium Chicken Noodle Soup

The heart healthy chicken soup recipe is full of nutrients that can help you heart by managing blood pressure and cholesterol.

• Olive oil – an important component of the DASH and Mediterranean dietary patterns as olive oil can help lower blood pressure
• Onion, garlic, carrots, celery – add flavor, nutrients, and antioxidants
• Thyme, basil and oregano – I used dried here, but you can use fresh also!
• No salt added chicken broth or vegetable broth – see below on tips of how to purchase this
• Green peas – adds more soluble fiber and plant protein to the dish
• Chicken breast – I usually suggest buying organic chicken breast because it is not injected with a salt solution, which helps to keep the overall salt content of this recipe low
• Noodles of choice – whatever your family prefers, or you have in the kitchen! I like using chickpea noodles for the added plant protein that helps lower cholesterol and the potassium in chickpeas that lower blood pressure

Choose Low Sodium Chicken Broth Or Chicken Stock

• Low sodium chicken broth/stock – is commercially prepared chicken broth or stock that contains less sodium than the regular version. It’s important to note that “low sodium” does not mean “no sodium.” The U.S. Food and Drug Administration (FDA) defines “low sodium” as 140 mg of sodium or less per serving. So, even though it’s lower in sodium than the standard version, it still contains some sodium.
• No salt added chicken broth/stock – is chicken broth or stock that has been prepared without adding any salt. While no salt is added during the manufacturing process, it may still contain some sodium because the ingredients used (like chicken) naturally contain some sodium. Choosing this “no salt added” health claim will offer you the least amount of sodium. But always check the nutrition label to understand the actual sodium content.
• Sodium Free Bouillon Cubes – These are dehydrated cubes or granules used to create a broth or stock. “Sodium-free” means they contain less than 5 mg of sodium per serving. However, sodium-free cubes might still contain other ingredients or additives, so it’s a good idea to check the ingredient list if you have dietary restrictions or sensitivities.
• Homemade broth/stock – This is broth or stock that you make at home using chicken, vegetables, and seasonings. The advantage here is that you have complete control over what goes into your broth, including the amount of salt. This means you can limit or completely eliminate the sodium if you prefer.
• Two low sodium chicken broth brands I like – Nourish Broth Mix or Vegetable Broth from Epicure or check out other homemade broths recipes in these low sodium cookbooks.

Type of Broth	Estimated Sodium Content (per 1/2 cup serving)	% Daily Value
Low Sodium Chicken Broth/Stock	140 mg	9%
No Salt Added Chicken Broth/Stock	40 mg*	3%
Sodium Free Bouillon Cubes (prepared as broth)	<5 mg	<1%
Homemade Broth/Stock (no added salt)	20 mg**	1%

Table 1: Comparison of low sodium broth and stock options in the grocery store. This chart assumes an intake limit of 1500mg of sodium per day. 

* Although no salt is added, there may still be some naturally occurring sodium in the ingredients.

** This assumes no salt added in the homemade version, and the sodium content comes from the naturally occurring sodium in the ingredients used.

The above table are just general estimates. The actual sodium content can vary per brand, so make sure to check the labels.

How To Make Low Sodium Chicken Noodle Soup

So how do you make a low sodium chicken soup that tastes good? Adding vegetables and spices!  Let’s break this down into a few easy steps. 

1. Thoroughly wash and chop the onion, carrots, and celery. 
2. In a large pot, heat the 2 tbsp of extra-virgin olive oil over medium heat.
3. Toss in the chopped onions, carrots, celery, and garlic. Cook for 5 minutes or until the onions are fragrant and caramelized.
4. Add the remaining 2 tsp olive oil, thyme, basil, and oregano. Cook for 1 minute.  
5. Add the chicken broth and water. Increase to high heat to boil.
6. Add the chicken breast into the pot. Turn to medium low heat and cook the chicken for 15 minutes.
7. Add the pasta or noodles of your choice. Cook for 10-12 min or until the pasta is al dente (slightly firm when bitten) and the chicken meat is no longer pink inside.
8. Use tongs to take out the chicken meat and place on a plate. Then, use two forks or scissors to shred the meat.
9. Put the shredded meat back into the pot, add the frozen peas and mix thoroughly.
10. Scoop into a bowl and enjoy!  

Video Tutorial

Expert Tip

Some other important tips when making this low sodium homemade chicken noodle soup are:

• Preserve any leftover soup in a tightly sealed container and keep it in the refrigerator for up to 5 days.
• This heart healthy chicken soup is perfectly suited for freezing. My preferred method is to use Ziplock bags as they offer compact storage due to their ability to freeze flat, and they make the defrosting process speedier.
• Just a little tip – you might find you need to add some extra water or stock when you warm the soup back up, as the noodles tend to soak up the liquid over time.
• If you happen to have some pre-shredded chicken available, feel free to toss it into the soup and skip the step of cooking the chicken breasts.
• When chopping the vegetables, aim to make their sizes roughly equal. This helps ensure everything cooks evenly and finishes at the same time.
• It may be necessary to pour in a bit more broth if the soup has been left sitting, since the noodles will gradually absorb the soup liquid over time.
• This heart healthy chicken noodle soup is a fantastic choice for meal prep. Just freeze any leftovers in a Ziplock bag for an easy reheat-and-eat meal later on.

Other Variations

To add some variety to this heart healthy chicken noodle soup recipe you can try:

• Use bone in chicken breast for the added benefits of bones to your broth 
• Add dumplings or wheat noodles instead of chickpea noodles
• Switch out the chicken for tofu or lentils for a soup that follows the Portfolio diet that lowers cholesterol
• Add spinach, zucchini and corn for more nutrients
• Top with sunflower seeds for some crunch
• Lemon is another great addition
• Serve with crusty bread or no salt added crackers

Other Low Sodium Recipes

Pin It Now And Make It Later!

Final Thoughts 

This low sodium chicken noodle soup recipe is a real treasure. It’s simple, flavorful, and healthier, offering all the comforts of traditional chicken noodle soup without the excess sodium.

The beauty of this no salt chicken soup recipe lies not only in its delicious taste but also in its convenience and nutritional value. Making it all in one pot means less cleanup, while the wholesome ingredients ensure a nutrient-rich meal. 

By choosing low sodium options, you’re taking a big step towards heart-friendly meals without compromising on taste. And remember, this low sodium chicken noodle soup soup is freezer-friendly, perfect for meal prepping, and easily adjustable to your liking. 

So why wait? Give this low salt chicken soup recipe a try, and you won’t be disappointed. 

And hey, after you’ve tasted this delightful soup, I’d absolutely love it if you could leave a rating or review. Your feedback not only helps us, but it also assists others in deciding to give the recipe a try. Here’s to hearty, healthy, and delicious eating!

Recipe and photo by Isabelle Mah, Nutrition Student. Article was written by Veronica Rouse, MAN, RD, CDE.

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