Quick and Easy Salsa


Store-bought salsa has a tremendous amount of unwanted salt. While salsa isn’t as salty as a can of soup soup, it is one of those sneaky sources of sodium because you graze on chips and salsa. Before you know it, you’ve consumed a lot of salt. That’s where homemade low sodium salsa comes into play. You can cut the salt out of your salsa without compromising its flavor.

Making your own low sodium salsa is super easy and not only reduces your sodium intake but you will experience a fresher tasting salsa. Quick and easy are in the title of this recipe and it delivers on both. But there is one step you shouldn’t skip.

DO NOT forget to allow it to chill in your refrigerator for a couple of hours. Letting your low salt salsa sit, covered, in the refrigerator will allow time for the flavors to mingle a little bit. The result will be a much richer flavor. Sure, you could eat it right away but I promise, it will be worth the wait if you let it chill for a bit.

LOW SODIUM TIP: Don’t let salty chips defeat the purpose of making low sodium salsa! Look for TOSTITOS® Lightly Salted Restaurant Style Tortilla Chips. These chips contain 50% less salt than regular TOSTITOS.


Below is a foundational recipe to get you started. But you need to make this your own. Like more heat? Add more jalapeño. Don’t like heat? Ditch the jalapeño. Want some sweetness? Chop up a peach and toss it in. (Peach salsa is a personal favorite of mine.) Customize this salsa to your liking!

Sometimes I will use a can of Ro-Tel No Salt Added Diced Tomatoes with Green Chilies as my base. This immediately livens up your flavor profile as those tomatoes have been marinating with the green chilies. A note if you are using Ro-Tel, the cans are smaller so you should use two for your tomato base.

Quick and Easy Low Sodium Salsa

Quick and Easy Low Sodium Salsa

Yield: 10 Servings
Prep Time: 5 minutes
Total Time: 5 minutes

Homemade salsa provides a fresher taste with reduced sodium content than what you'd find at your local grocery store.


  • 1 can (15 ounce) of no salt added diced tomatoes
  • 2 green onions, chopped
  • 3 garlic cloves, minced
  • 1 green bell pepper, chopped
  • 1 fresh jalapeño, chopped
  • 1/2 bunch fresh cilantro, chopped (optional)
  • 1/2 teaspoon of cumin
  • 1 teaspoon of dried oregano


  1. Pulse all ingredients in a food processor or blender until the larger items are small and chunky - don’t over blend because you’ll end up with a salsa smoothie!
  2. Refrigerate for 2-3 hours to allow the flavors to merge.


  • Serve with low salt nacho chips. Garden of Eatin' makes a no salt added blue chip. While Tostitos makes a lightly salted tortilla chip.

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Nutrition Information
Yield 10 Serving Size 1 Amount Per Serving Calories 16Total Fat 0gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 8mgCarbohydrates 4gFiber 1gSugar 2gProtein 1g

Nutritional information is provided as an estimate. Nutritional content may vary due to several factors such as how much of an ingredient is used vs. how much will actually be eaten, brand differences, and more. To ensure the most accurate nutritional information, the reader should make calculations based on the ingredients actually used, using their own preferred method, or consulting with a licensed nutritional expert. This Website is not intended as a source of nutritional or food safety advice, and its readers assume full responsibility for any decisions made regarding their own health and safety. Nutritional information calculated by Nutritionix

Did you make this low sodium recipe?

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Join the Conversation

  1. John Anderson says:

    Hi – I was wondering with just 1 Jalapeno I’m assuming this is a Mild heat salsa – if I wanted to make a Hot heat salsa what would I need to do?


    1. Hi John,
      If you want to spice it up, add a second jalapeno pepper. Or you could even try a hotter pepper like a serrano pepper. A dash of crushed red pepper flakes or a pinch of cayenne pepper powder will increase heat without affecting the moisture level. Hope that helps!

  2. What size can of tomatoes do you use? One 15 oz ?

    1. That is a great question! Yes, it is a 15 or 14.5 oz can of no salt added tomatoes. (I’m going to update the recipe to reflect that, so thank you for asking this question!) Unless you opt for Rotel. Those cans are smaller, so I use two!

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