Low Sodium Cheese Dip

Jump to Recipe

This cheese dip is smooth and velvety, with just enough spice from poblano and jalapeño peppers. The use of low sodium cheese options and no-salt-added ingredients makes it ideal for people following a heart-healthy or reduced salt lifestyle. It’s rich and indulgent without putting strain on your sodium limits, thanks to smart ingredient swaps. Plus, it only takes about 30 minutes to make!

Ingredients Needed:

• 1 tsp avocado oil: light and heart-healthy.
• ½ yellow onion: diced, adds natural sweetness.
• 1 poblano pepper: deseeded and diced, mild heat.
• 1 jalapeño pepper: deseeded and diced, optional heat.
• 4 garlic cloves: minced for aroma.
• 2 tbsp unsalted butter: base of the roux.
• 2 tbsp all-purpose flour: thickens the dip.
• 1½ cups low sodium half & half or whole milk: creamy base.
• 8 oz low sodium sharp cheddar cheese: finely grated.
• 4 oz low sodium pepper jack cheese: optional mild spice.
• 4 oz low fat cream cheese: cubed, smooth texture.
• 1 (4 oz) can chopped green chiles: no added salt preferred.
• 7 oz fresh diced tomatoes: or no salt added canned tomatoes, drained.
• Juice of ½ lime: fresh brightness.
• 1 tsp cumin powder: earthy flavor.
• 1 tsp chili powder (no salt): adds depth.
• Cayenne pepper (optional): optional heat.
• No added salt or use a pinch of potassium-based salt substitute.

How To Make Low Sodium Cheese Dip:

Sauté the Veggies:
In a skillet over medium heat, add avocado oil, onion, poblano, and jalapeño. Cook for 10 minutes until soft. Set aside.

Make the Roux:
In a saucepan, melt butter over medium-low. Slowly whisk in flour and cook for 5 minutes.

Add Cream Base:
Whisk in half & half slowly to avoid clumps. Simmer gently.

Melt Cheese:
Add cheddar and pepper jack in small batches, stirring until smooth. Stir in cream cheese until dissolved.

Mix Everything Together:
Fold in cooked veggies, garlic, chiles, tomatoes, cumin, chili powder, and cayenne. Stir gently. Adjust seasoning if needed.

Recipe Tips:

• Use low sodium cheeses or shred your own from block cheese labeled “no salt added.”
• Avoid canned veggies with added salt.
• Use fresh lime and no-salt spices for best flavor.
• Don’t rush the cheese melting—low and slow prevents grainy dip.
• For thicker dip, reduce half & half slightly.

How to Store & Reheat:

• Room Temperature: Best served immediately.
• Fridge: Store in an airtight container up to 4 days.
• Freezer: Freeze up to 1 month; thaw overnight and reheat slowly on stovetop, stirring often.

Nutrition Facts (approx. per ¼ cup serving):

• Calories: 130
• Sodium: 90 mg
• Protein: 5 g
• Fat: 10 g
• Carbs: 3 g
• Fibre: 0.5 g
• Sugar: 1 g

FAQs:

Is cheese dip high in sodium?
Most are, but this version uses low sodium cheese and no-salt ingredients to stay heart-healthy and kidney-friendly.

What cheese is best for low sodium diets?
Look for “no salt added” cheddar or mozzarella, or make your own from scratch with low sodium milk.

How do I thicken cheese dip without salt?
Use a flour and butter roux or cornstarch slurry—both add body without added salt.

Can I make low sodium cheese dip without cream cheese?
Yes, you can skip cream cheese and add extra cheddar or a tablespoon of Greek yogurt for creaminess.

Does low sodium cheese melt well?
Yes, just melt it slowly over low heat and stir often for a smooth texture.

Try More Recipes:

• Low Sodium Vegetable Dip
• Low Sodium Lemon Pound Cake
• Low Sodium Yellow Cake Recipe