Do you love mushrooms as much as I do? Then this cozy bowl of low sodium mushroom chili is about to become your new winter favorite. It’s hearty, nourishing, high in protein, and packed with deep, smoky flavor—all without a single pinch of added salt. Plus, it’s completely plant-based and works for nearly every dietary preference. Whether you’re vegan, vegetarian, or just looking for a heart-healthy meal, this chili checks every box.
Grab your biggest pot and make a batch—you’ll want leftovers for lunch all week long.
Is Chili Actually Healthy?
Classic chili isn’t necessarily bad for you, but traditional versions often come with ingredients that can add unnecessary sodium and fat. Let’s break it down:
- The meat: Many chilis rely on fatty cuts of beef for flavor, which boosts saturated fat and calories. Even store-bought or restaurant versions usually use higher-fat meat because it’s cheaper and adds richness.
- The salt: Canned tomatoes, beans, and commercial spice mixes are often loaded with sodium. Combine all that with an extra sprinkle of salt and some shredded cheese on top, and you’ve got a sodium bomb.
When you make chili at home, though, you’re in total control. Using no-salt-added canned goods, fresh ingredients, and bold spices, you can make a version that’s just as comforting—but much more heart-friendly.
How to Make Chili Healthier
This version of chili takes everything you love about the classic dish and transforms it into a low sodium, plant-powered comfort meal that’s full of protein and fiber.
1. Swap the meat for tofu.
Instead of beef or turkey, this chili uses tofu crumbles for the same meaty texture without any cholesterol or saturated fat. Tofu is rich in plant protein and contains heart-protective compounds that may help lower cholesterol levels. Plus, it soaks up flavor beautifully when seasoned right.
2. Add mushrooms for umami depth.
Mushrooms are the star of this recipe—they add a savory, meaty taste that gives the chili its hearty body. They’re naturally low in calories, fat-free, and a surprising source of antioxidants. Some varieties even contain small amounts of vitamin D, especially if exposed to sunlight.
3. Boost fiber and nutrients with beans and tomatoes.
Black beans and kidney beans add protein, fiber, iron, and magnesium. Tomatoes bring in potassium, which helps balance sodium in the body and supports heart health. Together, they make this dish not just satisfying but also nourishing from the inside out.
4. Use herbs and spices to build flavor—no salt needed.
Chili powder, smoked paprika, cumin, and a splash of apple cider vinegar work together to create layers of flavor that make you forget this is a low sodium recipe. Every bite tastes smoky, spicy, and perfectly balanced.
Heart Health and Flavor in One Bowl
This chili is a great example of how healthy eating doesn’t have to mean bland food. By relying on whole ingredients and seasoning smartly, you can create something that’s rich and satisfying while supporting your heart.
Tofu and beans provide complete protein, mushrooms contribute antioxidants and texture, and olive oil adds healthy monounsaturated fats. You’ll feel full, energized, and comforted without the heavy, greasy feeling that often comes with meat-based chili.
FAQs & Substitutions
Can I make this chili in a slow cooker?
Absolutely! After cooking the tofu mixture on the stove, combine everything in your slow cooker and cook on low for 5–6 hours or on high for about 2–3 hours.
What kind of mushrooms work best?
A mix of cremini, button, and portobello mushrooms gives the best texture and flavor. If you want an earthier profile, try shiitake or oyster mushrooms.
How can I thicken my chili?
Let it simmer uncovered for a few extra minutes to reduce liquid naturally, or stir in a spoonful of tomato paste or mashed beans.
What if it’s too thick?
Add a splash of water or low sodium vegetable broth until it reaches your desired consistency.
Can I use fresh tomatoes instead of canned?
Yes—use about 3 cups of chopped fresh tomatoes. Just know the flavor may be slightly lighter, so a bit of tomato paste helps deepen it.
What are healthy toppings for chili?
Try diced avocado, chopped cilantro, lime wedges, or a dollop of plain Greek yogurt instead of sour cream.
The Ultimate Low Sodium Mushroom Chili
- Total Time: 45 min
Ingredients
For the Tofu “Meat”:
1 tablespoon olive oil
½ large onion, chopped
4 tablespoons no-salt-added tomato paste
½ cup water
2½ tablespoons salt-free taco seasoning
1½ tablespoons apple cider vinegar
1 block firm or extra-firm tofu, drained, pressed, and crumbled
For the Chili:
2 tablespoons olive oil
6 garlic cloves, minced
1 medium to large onion, chopped
16 oz mixed mushrooms, sliced (or chopped large mushrooms like portobello)
3 tablespoons no-salt-added tomato paste
3 cups low-sodium vegetable broth
28 oz can no-salt-added diced tomatoes
1 15.5 oz can black beans, drained and rinsed
1 15.5 oz can kidney beans, drained and rinsed
1–2 tablespoons chili powder (adjust to taste)
1 tablespoon smoked paprika
1 teaspoon cumin
Salt and pepper, optional
Instructions
1. Prepare the Tofu “Meat”:
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Heat olive oil in a large skillet over medium heat.
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Sauté the onion until translucent.
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Crumble the tofu into small, cottage-cheese-sized pieces.
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Stir in tomato paste and cook 1–2 minutes.
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Add water, taco seasoning, and apple cider vinegar, mixing into a thick sauce.
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Add crumbled tofu, stir well, and cook for a few more minutes until heated through. Set aside.
2. Make the Chili:
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Heat olive oil in a large pot or Dutch oven over medium heat.
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Sauté onions and garlic until softened and fragrant.
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Add mushrooms and cook until their liquid evaporates, about 10 minutes.
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Stir in tomato paste, vegetable broth, diced tomatoes, beans, chili powder, smoked paprika, and cumin.
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Add tofu mixture to the pot and combine thoroughly.
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Bring to a boil, reduce heat to medium-low, and simmer for at least 15 minutes. Adjust liquid with water or broth if necessary.
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Serve hot with optional toppings: avocado, cilantro, lime wedges, or plain Greek yogurt.
Notes
- Mushroom varieties: Mix button, cremini, and portobello for the best texture and flavor.
- Make ahead: Chili tastes even better the next day once flavors meld.
- Slow cooker option: Cook tofu mixture first, then combine all ingredients in a slow cooker on low for 5–6 hours.
- Adjust thickness: Simmer uncovered to thicken or add water/vegetable broth to loosen if too thick.
- Toppings: Avocado, cilantro, lime wedges, or a dollop of plain Greek yogurt are heart-healthy options.
- Prep Time: 30 min
- Cook Time: 15 min