Low Sodium Enchilada Sauce

Incredibly easy, healthy, low sodium enchilada sauce! It may be low on salt but not on flavor! You’ll love it with your favorite heart healthy enchiladas recipe (I might have a recommendation below). And this quick, naturally gluten free enchilada sauce takes only 5 minutes – if that. No cooking required! This is a mild sauce, so add spices as you like if you prefer a spicy enchilada sauce.

Red sauce in a jar, with enchiladas being made in the background.

Is Enchilada Sauce Gluten Free?

It might not be! If, for whatever reason, you need to have a gluten free enchilada sauce, always check ingredients! Many commercial enchilada sauces use flour or other gluten-containing ingredients. What’s more, they also often use a lot of salt, oils, and sugar. My version has none of that. Just a few simple ingredients from your pantry for an enchilada sauce that’s low sodium, gluten free, sugar free, oil free, and vegan, too!

Don’t forget to look for gluten free tortillas if you are following a gluten free diet. Corn tortillas are a good bet, but sometimes even they contain wheat flour. Make sure to peruse the ingredient label just in case!

What to do with leftover Enchilada Sauce

What do you do with leftover enchilada sauce after you’ve made your delicious enchiladas? Try some of these healthier ideas:

  • Use it instead of marinara sauce in lasagna for a Mexican inspired take on the Italian classic
  • Add it to broth based soups for a delicious way to bring more interest to the dish
  • Use it in casseroles
  • Cook rice or quinoa in it, instead of water, for something different for dinner
  • Make enchilada pasta by using low sodium enchilada sauce as pasta sauce

Tips and Substitutions

What is an acceptable alternative for jalapeno peppers?

In place of the jalapeno, you can use any spicy pepper you like, or try using 1 Tbsp chipotle pepper in adobo sauce for some smoky spice. If you don’t want any spice, omit the pepper entirely.

Where can I find the Salt Free Taco Seasoning?

Get my recipe for Salt Free Taco Seasoning here. It only takes a few minutes to mix up. Alternatively, there are some salt free taco seasoning brands, including Mrs. Dash, available in both stores and online retailers.

Can I use any onion?

Yes. I love the flavor red onions add to this sauce, but any onion will do.

What if I don’t have a high speed blender like Vitamix?

A regular blender or food processor will work. You may have to process it longer, and you may end up with some small bits in your sauce, but it will still be fabulous!

If you make Low Sodium Enchilada Sauce, tell me in the comments! Use it to make my delicious Black Bean Sweet Potato Enchiladas!

Looking for more heart healthy Mexican inspired condiments? Check out my favorite Cilantro Lime Sauce, Blistered Guacamole, and Salsa Verde.

You may also like to serve these enchiladas with Charred Corn and Poblano Salad or Cilantro Lime Quinoa.

Red sauce in a jar, with enchiladas being made in the background.
4.63 from 8 votes

Low Sodium Enchilada Sauce

Incredibly easy, heart healthy enchilada sauce! It's low on sodium but not on flavor, and you'll love it with your favorite enchilada recipe!

Course Condiment
Cuisine Mexican
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, LowLactoseDiet, LowSaltDiet, VeganDiet, VegetarianDiet
Total Time 5 minutes
Servings 4 cups
Calories 107 kcal
Author Laura Yautz


  • 2 cans No Added Salt Diced Tomatoes total 28 oz
  • 1-2 Jalapeño Peppers, seeded, to taste
  • ½ medium Red Onion, roughly chopped
  • 4 Garlic cloves
  • 1 tsp DIY Salt Free Taco Seasoning, or more to taste
  • 1 tsp Oregano


  1. Combine all ingredients in a high speed blender or food processor, and blend on high until completely smooth.

  2. Use in enchilada recipe immediately, or refrigerate for up to 5 days before use. Can be frozen for up to 6 months.
Nutrition Facts
Low Sodium Enchilada Sauce
Amount Per Serving (1 recipe)
Calories 107 Calories from Fat 11
% Daily Value*
Fat 1.2g2%
Saturated Fat 0.2g1%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.2g
Sodium 42.9mg2%
Potassium 901.5mg26%
Carbohydrates 23.9g8%
Fiber 9.2g38%
Sugar 12.8g14%
Protein 4.6g9%
Vitamin A 92IU2%
Vitamin C 72.3mg88%
Calcium 177.4mg18%
Iron 2.9mg16%
* Percent Daily Values are based on a 2000 calorie diet.
Red sauce in a jar, with enchiladas being made in the background. Text overlay: Low Sodium Enchilada Sauce; 5 minutes!
Red sauce in a jar, with enchiladas being made in the background. Text overlay: Fast and Easy! Low Sodium Enchilada Sauce

2 thoughts on “Low Sodium Enchilada Sauce

  • March 18, 2023 at 10:50 am

    What is the serving size you used for the nutritional information?

    • March 18, 2023 at 11:09 am

      Hi Mary! The nutrition facts are for the entire recipe. Thanks for asking!


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