Low Sodium Dips

Here are several low sodium dip ideas to take to a party or make for your Sunday night snack.

Homemade Salsa

Salsa is so easy to make and fresh salsa tastes the best, don’t eat those store bought salsa’s that are so high in sodium and sugar, try this recipe, it has only 4 mg of sodium in 2 tablespoons of salsa.



  • 8 or 9 cocktail tomatoes (about 8 ounces), quartered
  • 2 green onions, white and light green parts only, chopped
  • 1 jalapeño pepper, seeded and chopped
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon fresh lime juice


  1. Place tomatoes, onions, jalapeño, cilantro, and lime juice into food processor or shop up finely to your required texture.
  2. Pulse until salsa is the consistency you like.
  3. Store in refrigerator for up to three days.
    If you don’t like spicy salsa, replace the jalapeno with about 1 tablespoon mild banana pepper or green bell pepper.

    Avocado Dip

    Avocado is one of those fruits you can never have enough recipes for, this dip can be eaten with some corn chips or add it to your main dish of chicken or fish to spice it up a little. This recipe has 51 mg of sodium in a ¼ cup of dip.


    Image result for avocado dip with sour cream

    • 1/2 cup fat-free sour cream
    • 2 teaspoons chopped onion
    • 1/8 teaspoon hot sauce
    • 1 ripe avocado, peeled, pitted and mashed


    In a small bowl, combine sour cream, onion, hot sauce and avocado. Mix to blend the ingredients evenly, depending on the texture you like you can put it in a food processor to get this creamy version as per the photo above.

    Serve with baked tortilla chips, sliced vegetables or on your main meal of chicken or use it as a salad dressing.


    This is a great dip on your favorite low sodium crackers – this low-sodium appetizer is made with Greek yogurt and basil egg salad bites. It’s a refreshing way to kick off any celebration. And because a few eggs and crackers go a long way.



    4 hard boiled eggs, shells removed

    One 6-ounce container of 0% FAGE Greek Yogurt

    Handful fresh Basil, chopped with a few leaves leftover for decorating

    1/2 teaspoon salt-free honey mustard or 1/4 teaspoon salt-free ground mustard

    1/4 teaspoon salt-free garlic powder

    Freshly ground black pepper, to taste

    Salt Free crackers; toasted no-salt-added bread; or baby butter lettuce for serving


    In a medium size bowl, use a fork to smash up the eggs. Add in the yogurt, chopped basil, mustard, and spices. Use the fork to combine until smooth-ish. Then top off crackers, bread, or lettuce with about a tablespoon of egg salad. Top with freshly cracked black pepper and fresh basil leaves.

    Spicy Broccoli Spread

    Here is a low sodium Spicy Broccoli spread that has only 29 mg of sodium and 2 g of carbohydrates per serving, this recipe serves approximately 8 people.

    IngredientsImage result for spicy broccoli spread

    2 c broccoli florets

    1/2 c onion chopped

    1 Tbsp. olive oil

    1/4 c Parmesan cheese, shredded

    1/2 tsp crushed red pepper flakes

    1 tsp garlic powder


    In a covered saucepan, cook the broccoli in a small amount of boiling water about 10 minutes, or until tender. Drain well, reserving the cooking liquid.

    In a small skillet, cook the onion in hot oil 8 to 10 minutes, or until tender.

    In a food processor, combine the broccoli, onion, cheese, and crushed red pepper.

    Cover. Process until nearly smooth. If mixture seems too dry or thick, stir in enough of the reserved cooking liquid, 1 tablespoon at a time, to reach spreading consistency.

    Fruit Dip

    This is a low sodium fruit dip, but not low in calorie, this recipe makes about 16 servings with about 20 mg of sodium per serving.Image result for fruit dip with brown sugar


    8 ounces mascarpone cheese, softened

    ½ cup light sour cream

    1/4 cup sugar

    ¼ cup brown sugar

    1 to 2 tablespoons maple syrup



    Beat all ingredients together until well blended and smooth. Chill before serving.