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If you’re looking for a cozy, nourishing meal that’s good for your heart and easy on your blood pressure, this low sodium chicken soup with kale is just what you need. It’s packed with lean protein, fiber, and potassium-rich veggies—making it a great fit for anyone following the DASH diet or simply trying to eat healthier.
Not only is it simple to prepare, but this one-pot soup is a fantastic way to get in nutrient-dense ingredients without sacrificing flavor.
Why This Chicken Soup Is Great for High Blood Pressure
This recipe was designed with heart health in mind. Here’s what makes it DASH diet friendly:
- Low Sodium: We use no-salt-added beans and unsalted chicken broth to keep sodium levels in check.
- High in Potassium & Fiber: Yukon Gold potatoes and great northern beans help balance sodium and support healthy blood pressure.
- Leafy Greens: Kale is rich in vitamin K and antioxidants that support heart and bone health.
- Lean Protein: Skinless chicken breast adds satisfying protein without the saturated fat found in some other meats.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Chicken Soup with Kale Recipe
Active Time: 20 minutes
Additional Time: 25 minutes
Total Time: 45 minutes
Serves: 6 servings
Ingredients
1 tablespoon extra-virgin olive oil
1 ½ cups chopped yellow onion
1 tablespoon minced garlic
1 (15 oz) can no-salt-added great northern beans, rinsed
12 oz boneless, skinless chicken breast or chicken tenders
2 medium Yukon Gold potatoes, peeled and diced (½-inch)
6 cups unsalted chicken broth
3 sprigs fresh thyme
1 teaspoon kosher salt
½ teaspoon ground black pepper
3 cups chopped kale (or 1 (10 oz) bag frozen chopped kale)
2 tablespoons fresh lemon juice
Instructions
- Sauté the aromatics: In a large pot, heat olive oil over medium heat. Add chopped onion and cook until softened, about 5 minutes. Stir in the garlic and cook until fragrant, about 1 minute.
- Add the main ingredients: Add the beans, chicken, diced potatoes, chicken broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer, covered, for about 18 minutes, or until chicken is fully cooked and potatoes are tender.
- Shred the chicken: Remove the chicken from the pot and shred it using two forks.
- Add the kale: Stir in the chopped kale (fresh or frozen) and cook for another 2–3 minutes until wilted and tender.
- Finish with lemon: Return the shredded chicken to the pot and stir in lemon juice. Remove thyme sprigs before serving.
Nutrition Information (Per Serving) – 1 1/2 cups
Calories: 271
Total Fat: 5g
Sodium: 531mg
Total Carbohydrates: 30g
Sugars: 5g
Protein: 26g
Dietary fiber: 7g
Potassium: 879mg
Magnesium: 65mg
Recipe Tips & Swaps:
- Frozen kale works great and doesn’t need to be thawed—just toss it in!
- Spinach can be used instead of kale for a milder flavor.
- Add whole-grain pasta or brown rice if you want a thicker, heartier soup (just watch the sodium).
- Out of great northern beans? Substitute with cannellini, pinto, or even chickpeas.
Why You’ll Love It
- Perfect for meal prep or freezer-friendly batch cooking
- Comforting without being heavy
- Full of blood pressure-friendly ingredients
- A flavorful way to stay on track with your low sodium or DASH lifestyle
Save This Recipe!
This low sodium chicken soup with kale is more than just a bowl of comfort—it’s a smart, nourishing choice for your heart. Whether you’re managing high blood pressure or simply want to eat well, this is a must-try recipe for your weekly rotation.
