Even homemade soups can be laden with unwanted salt. Here are 10 easy ways to cut the sodium in your favorite soup recipes.
10 Genius Ways to Cut Sodium in Your Favorite Soup Recipes
Updated on Nov. 29, 2022
Let’s face it, salt is one of those ingredients that makes food taste so much better, but sodium is a thorn in our diet. According to the American Heart Association, most of us should limit sodium to 2,300mg per day, with an ideal limit of just 1,500mg for most adults. To put that into perspective, that’s the amount of sodium in about 1 teaspoon salt (or 1/2 teaspoon at the lower range). Here’s our collection of low-sodium soup recipes that have 400mg or less per serving.
As much as salt enhances the taste of our food, there are ways to break the salty habit without skimping on flavor.
1. Splash in acid
Lemon, lime and vinegar actually trick our tongues into thinking there’s more salt in food and it transform the flavors. Here’s the trick: Use less salt while cooking, then add a squeeze of lemon or lime right before you serve up a steamy bowl of soup. Citrus zest can also be used for an added salt-free zing!
2. Roast vegetables
Roasting veggies brings out rich, caramelized flavors cutting back the need to add salt for seasoning. Roasted tomatoes, potatoes or onions can elevate any soup.
3. Use homemade stock
Store-bought stock and broth are jam-packed with salt. Opt for the sodium-free varieties when you are in a rush, but even better is to try making your own. This homemade chicken stock recipe is rich with flavors that override the need for salt.
4. Curtail condiments
Salty additions like soy sauce, fish sauce and ketchup pack in the sodium. Try Bragg Liquid Aminos in place of soy sauce or use reduced-sodium soy sauce. As for ketchup, whisk in a little tomato paste instead.
5. Freshen it with herbs
Fresh herbs are bursting with flavor. Replace dried herbs like, parsley, rosemary, thyme or oregano with fresh at a ratio of 1:3 (if a recipe calls for 1/2 teaspoon dried, use 1-1/2 teaspoons fresh).
6. Bathe the beans
Rinsing canned foods such as beans reduces sodium by almost 40%. You could also soak your own beans instead of using canned or look for canned beans that have no salt added.
7. Break out the spice rack
A pinch of cayenne or a sprinkle of smoky cumin may be the boost in flavor you’re craving. Also, check the expiration dates: If they’ve been hanging out in your pantry for a couple of years, then it’s time to give them a toss and buy new.
8. Cut back on dairy
Milk is naturally high in sodium, but who wants to give up the creamy mouthfeel? Not me! Blend in beans or potatoes to ramp up the creaminess with an added bonus of more fiber.
9. Switch out olive oil for butter
Salted butters are frequently used to sauté vegetables in a soup base. Swap out the butter with olive oil for a salt-free and heart healthy improvement.
10. Pack in the produce
If a recipe calls for one cup of spinach, add in two. By increasing the volume of soup with healthy (salt-free) vegetables, it reduces the amount of sodium per cup of soup.
Wendy Jo Peterson, MS, RDN is the co-author of the Mediterranean Diet Cookbook For Dummies and Born To Eat. You can find her dishing out nutrition tips and sharing recipes at justwendyjo.com.
Test these tips with Grandma's best soups.
Chicken Potpie SoupRich and creamy chicken potpie soup is a fun variation of the old-fashioned favorite, plus it cooks up in about half the time as the baked version.
Slow-Cooker Potato SoupThis slow-cooker potato soup takes all the flavor of a loaded baked potato—butter, bacon and onion—and turns it into an easy Crockpot potato soup you can serve any day of the week.
Hamburger StewSimmer up a big pot of hamburger stew to feed the whole crew. It's packed with beef, veggies, rice and potatoes, but you can add whatever else you like.
Lemony Turkey Rice SoupThis turkey rice soup manages to be equal parts exciting and comforting thanks to the savory, tangy broth infused with fresh lemon juice.
Chicken and DumplingsThis homestyle chicken and dumpling soup recipe is just like mom's with its classic mirepoix base and doughy drop dumplings.
Turkey SoupUse up all those turkey leftovers, from the meat to the bones, in this comforting homemade turkey soup.
Curry Chicken StewMy Grandma Inky grew up in India and passed down this recipe to my mother, who then passed it down to me. The recipe brings back fond memories of the family gathered around the table, enjoying this delicious meal and catching up on one another's day. I tweaked the ingredients a bit to fit my toddler's taste buds, but it's just as scrumptious as Grandma's own. —Teresa Flowers, Sacramento, California
Hearty Quinoa & Corn ChowderMy grandmother lived in the Appalachian Mountains and always served straight-from-the-garden corn and beans. I updated her dish with quinoa and herbs. — Kari Napier, Louisville, Kentucky
Rivel SoupFor years, I'd been trying to figure out how my grandmother made her rivel soup. Then I discovered that it wasn't just something she came up with, but a prized heirloom recipe. Many families have their own special version. —Kathy Kegley, Rural Retreat, Virginia
Ground Beef and Barley SoupI came across this recipe years ago at a recipe exchange through a church group. The contributor didn't sign her name, so I don't know who to thank. But my husband and son thank me for preparing it by helping themselves to seconds and thirds! - Ellen McCleary, Scotland, Ontario
Carrot ChowderMy husband's grandmother passed this recipe on to us, and it's just wonderful—especially with a basket of warm, fresh bread on the side. This soup freezes well. —Wendy Wilkins, Prattville, Alabama
Chunky Creamy Chicken SoupI am a stay-at-home mom who relies on my slow cooker for fast, nutritious meals with minimal cleanup and prep time. I knew this recipe was a hit when I didn't have any leftovers and my husband asked me to make it again. —Nancy Clow, Mallorytown, Ontario
Creamy Sweet Potato and Veggie SoupI tasted a delicious soup in a restaurant but couldn't persuade the chef to share the recipe, so I began to experiment on my own. Finally, I came up with this blend, which is very close to what I tasted—maybe even better! —Audrey Nemeth, Mount Vernon, Maine
Cheesy Chicken ChowderI like to serve this hearty chowder as a meal with garlic bread and a salad. It's a wonderful dish to prepare for any occasion. The rich, mild flavor and the tender chicken and vegetables appeal even to children and picky eaters. —Hazel Fritchie, Palestine, Illinois
Crab and Corn ChowderLooking for a hearty, delicious soup? Try our crab and corn chowder, a decadent soup stocked with secret ingredients that make it particularly rich and flavorful.
Fish ChowderThis New England fish chowder combines flaky haddock, tender potatoes and an ultra-creamy broth, creating a comforting soup ideal for any season.
Chicken Soup with SpaetzleHere's a new and interesting twist to traditional chicken soup. Everyone who samples it can't resist the delicious soup paired with homemade spaetzle.—Elaine Lange, Grand Rapids, Michigan
Tomato SoupIf you're looking for the best tomato soup recipe, you've found it! Bursting with bright tomato flavor, this easy-to-make soup is the perfect partner for a gooey grilled cheese.
Best Broccoli SoupHere's a creamy, comforting broccoli soup. It's a delicious way to eat your vegetables. —Carolyn Weinberg, Custer, Montana
Cream of Carrot SoupCreamy carrot soup is a delightful blend of sweet carrots and herbs into a luxurious soup. It is perfect for a nourishing meal. Pair it with crusty bread or a fresh salad to complete this comforting and flavorful dish.
French Onion SoupThis rich and comforting French onion soup recipe is surprisingly simple to make at home. And it rivals the soup you’ll find at any restaurant.
Macaroni and Cheese SoupI have worked in the food service industry for too many years to count and have made this one-of-a-kind soup at many different jobs. It's always been a big hit. —Emma Head, Sunrise Beach, Missouri
Clam ChowderEnjoy a big bowl of award-winning clam chowder, a traditional favorite from the New England coast. It's creamy and chock-full of clams, potatoes, bacon and more.
Butternut Squash Soup RecipeNothing warms you up faster than a steaming bowl of this quick and easy butternut squash soup. Here is how to make it at home.
Lima Bean SoupThis comforting lima bean soup proves that lima beans are not to be underestimated. Buttery beans and well-seasoned veggies are the power players in this soup, topped with crispy bacon for a satisfying one-pot meal.
Sausage Sauerkraut SoupSausage sauerkraut soup is the hands-off, flavorful slow cooker soup you didn't know you were missing. Serve it with a hunk of bread and a fresh green salad for a perfect meal.
Priscilla’s Vegetable ChowderThis is the perfect soup to warm up with on a cold fall or winter day. Serve it in a bread bowl to make it extra special. —Rhodes Bake-N-Serv, Jenna Jackson, Salt Lake City, Utah
Hamburger SoupHamburger soup is a humble soup made with vegetables and ground beef. The simple ingredients come together to create a hearty and robust soup that will satisfy your comfort food cravings without weighing you down.
Creamy Chicken Noodle SoupA batch of this creamy chicken noodle soup is our answer to soup season or flu season. The soup's satiating nature and wholesome taste will deliver warmth and coziness when you need it most.
Hearty Cheeseburger ChowderCheeseburger Chowder is a delightful fusion of ground beef, tender potatoes and creamy cheddar cheese. This hearty, comforting chowder combines the flavors of a classic cheeseburger into a rich, satisfying dish ideal for cozy family dinners or casual gatherings.
Cream Cheese Chicken SoupAfter tasting a similar soup in a restaurant, I went home and cooked up my own version. It's so soothing on a winter evening served with crusty French bread. For a change of pace, try substituting ham or turkey for the chicken. —Kathleen Rappleye, Mesa, Arizona
Cream of Cauliflower SoupThis cream of cauliflower soup is a comforting blend of tender cauliflower, rich broth and cheddar cheese, creating a hearty, flavorful dish. Easy to prepare and customizable, it's ideal for cozy dinners or light lunches.
Hearty Vegetable SoupThis hearty vegetable soup is packed with flavorful veggies and garbanzo beans in a tomato-based broth. This crowd-pleaser is easy to make and perfect for weeknight dinners.
Fresh Pumpkin SoupThis appealing soup harvests the fall flavors of just-picked pumpkins and tart apples and is sure to warm you up on a crisp autumn day. I top the creamy puree with a sprinkling of toasted pumpkin seeds. —Jane Shapton, Irvine, California
Chicken Tomato SoupCumin, chili powder and cayenne pepper give my slow-cooked specialty its kick. I serve bowls of it with crunchy tortilla strips that bake in no time. Leftover soup freezes well for nights I don’t feel like cooking. —Margaret Bailey, Coffeeville, Mississippi
Creamy Seafood BisqueSavor the flavors of the sea with this creamy seafood bisque, featuring a delicious blend of shrimp, crab and clams in a rich, tomatoey broth.
Red Bean Vegetable SoupCajun seasoning boosts the flavor of this brothy soup. The easy recipe makes a big batch that's loaded with beans and fresh veggies. —Ronnie Lappe, Brownwood, Texas
Beef Vegetable SoupHearty and flavorful, this Beef Vegetable Soup combines lean ground beef with fresh vegetables simmered in a rich tomato broth. Perfect for chilly days, it’s an easy, comforting meal that can be made on the stovetop or in a slow cooker.
Shrimp ChowderMove over, clam chowder! This shrimp chowder recipe is family-approved and ready to hit the table.
Lemony Chicken SoupWhile living in California, I enjoyed a delicious chicken-lemon soup at a local restaurant. When I returned to Texas, I experimented with many versions before landing on this one. —Brenda Tollett, San Antonio, Texas
Minestrone with TurkeyI remember my mom making this soup; now I make it for my kids as often as I can. It's a good way to use up leftover vegetables. Sometimes I add a can of rinsed and drained kidney or garbanzo beans. —Angela Goodman, Kaneohe, Hawaii
Vegetable Lentil SoupVegetarians and veggie-curious eaters will both love this vegetable lentil soup that's equal parts healthy and tasty.
Cheesy Corn ChowderI've had this chowder recipe for 30 years, and the whole family really enjoys its cheesy corn taste. It makes a big pot—enough for seconds! —Lola Comer, Marysville, Washington
Potato SoupI decided to add some character to a basic potato chowder with a jar of roasted red peppers. The extra flavor gives a deliciously different twist to an otherwise ordinary soup. —Mary Shivers, Ada, Oklahoma
Beef Barley SoupThis hearty beef barley soup uses a simple blend of mirepoix, broth and steak to make a filling soup with basic ingredients.
Chicken Gnocchi Pesto SoupAfter tasting a similar soup at a restaurant, I created this quick and tasty version. It’s rich and creamy, and couldn’t be easier to make! —Deanna Smith, Des Moines, Iowa
Cream of Asparagus SoupWe have a large asparagus patch and are able to freeze a lot for the year. My recipe highlights the flavor of the vegetable and is very easy to make. —Sherri Melotik, Oak Creek, Wisconsin
White Bean Soup with EscaroleThis escarole and bean soup recipe is tasty enough to make everyone forget how healthy it is. Better yet, it's quick and easy.
Bloody Mary Soup with BeansI love a good Bloody Mary, which inspired this recipe. The soup packs a spicy punch, and it'll warm you right up on a chilly day. —Amber Massey, Argyle, Texas
Hearty Sausage MinestroneAs a teacher, I appreciate quick and easy recipes. If I make this for just my husband and me, we have leftovers for lunches. But when there are more people at the table, every bit is eaten. —Tami Stoudt, Evans, Colorado
Minestrone SoupThis minestrone soup recipe is packed with vegetables, pasta and beans in a bright tomatoey broth. It ticks all the boxes: It's hearty, incredibly comforting and a breeze to make!
Turkey Sausage and Lentil SoupThis recipe was given to me by my son, Chris, and we have it several times during the winter months. —Kathy Mazur, Sarasota, Florida
Wild Rice and Mushroom SoupRich and comforting, wild rice and mushroom soup is a great go-to for a hearty weekday lunch or dinner. If you're a vegetarian—or you're cooking for one—just swap in vegetable stock for the beef broth.
Market Basket SoupI use kohlrabi in this soothing veggie soup. The vegetable has a mellow broccoli-cabbage flavor and can be served raw, but this is my favorite way to eat it. —Kellie Foglio, Salem, Wisconsin
Slow-Cooked Meatball SoupAs a mother, I try to sneak as many veggies into my daughter's diet as I can. This savory soup with meatballs and pasta does the trick. Best of all, the whole family loves it! —Kymm Wills, Phoenix, AZ
Contest-Winning Pizza SoupThis contest-winning pizza soup is a hearty and fun take on the all-time comfort food that is pizza. Try all your favorite pizza toppings, albeit as soup ingredients instead.
Chicken Wild Rice SoupThis easy chicken wild rice soup is hearty, cozy and comforting. Featuring leftover chicken and precooked rice, it's a total winner in terms of taste and time.
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