Recipes and Tips for Making Low Sodium Cheese Sauces

Creating Creamy and Delicious Low Sodium Cheese Sauces

Cheese sauce is the crowning glory of favorites like macaroni and cheese, nachos, casseroles, and more. However, the store-bought versions tend to be packed with sodium. Luckily, with a few simple tricks, it's easy to create rich, satisfying cheese sauces at home with just a fraction of the salt.

Why Limit Sodium in Cheese Sauces?

Sodium is an essential nutrient, but most Americans consume way more than the recommended daily allowance. High sodium intake is associated with increased blood pressure, heart disease, stroke, and other health risks. By making lower sodium cheese sauces at home, you can cut back on added salt without sacrificing flavor.

Strategies for Reduced Sodium Cheese Sauces

Here are some tips for developing great tasting cheese sauces with less salt:

• Use reduced-sodium or no-salt-added cheese
• Choose low-sodium stock or milk for the base
• Boost flavor with spices, herbs, mustard, lemon, pepper
• Substitute salt with celery salt or onion powder
• Add umami richness from Worcestershire or tomato paste
• Stir in pureed veggies like carrots, butternut squash, or cauliflower
• Mix in protein-rich Greek yogurt or pureed beans

Types of Cheese to Use

Nearly any cheese can be used to make a lower sodium sauce. Good options include:

• Cheddar - sharp for bold flavor
• Monterey Jack - creamy and melty
• Mozzarella - stringy and stretchy texture
• Gruyere - nutty, rich Swiss option
• Fontina - smooth, melty Italian cheese
• Havarti - mild buttery flavor
• Parmesan - savory, salty accent

Recipes for Delicious Low Sodium Cheese Sauces

Get ready to take your favorite dishes to the next level with these savory and satisfying low sodium cheese sauce recipes.

Simple Stovetop Cheese Sauce

This easy sauce comes together right on the stovetop.

• 2 tablespoons butter
• 2 tablespoons flour
• 1 1/2 cups low-sodium milk
• 1 cup shredded reduced-sodium cheddar cheese
• 1/4 teaspoon onion powder
• 1/8 teaspoon garlic powder
• Dash of cayenne pepper

In a small saucepan, melt the butter over medium heat. Whisk in the flour and cook for 2 minutes. Gradually whisk in the milk, stirring constantly. Add the cheese and stir continuously until melted and smooth. Remove from heat and stir in the spices. Use immediately over pasta, vegetables, eggs, etc.

Roasted Butternut Squash Cheese Sauce

Roasting the squash deepens the flavor of this creamy sauce.

• 1 cup cubed butternut squash
• 1 clove garlic, minced
• 1 tablespoon olive oil
• 1 1/2 cups low-sodium chicken or vegetable broth
• 1/2 cup grated parmesan cheese
• 1 cup shredded part-skim mozzarella
• 1/4 teaspoon dried sage

Toss the squash and garlic with the oil. Roast at 400F for 20 minutes until tender. In a blender or food processor, puree the roasted squash with the broth until smooth. Pour into a saucepan over medium heat. Add the cheeses and stir frequently until melted. Remove from heat and mix in the sage. Use over pasta or steamed vegetables.

Protein-Packed Greek Yogurt Cheese Sauce

Non-fat Greek yogurt adds a protein punch to this slimmed down sauce.

• 1/4 cup non-fat Greek yogurt
• 1/4 cup low-sodium milk
• 2 ounces Neufchatel cheese
• 1/4 cup shredded part-skim mozzarella
• 1/4 cup grated Parmesan
• 1 small garlic clove, minced
• 1/4 teaspoon onion powder
• 1/8 teaspoon paprika

In a small saucepan, thoroughly combine the yogurt and milk. Add the cheeses and cook over medium-low heat, stirring frequently, until melted and smooth. Remove from heat and mix in the garlic, onion powder and paprika. Use over steamed broccoli, whole wheat pasta, or as a dip for crudits.

Smoky Cheese Sauce

A hint of chipotle pepper and touch of bacon add smoky depth to this creamy cheese sauce.

• 2 tablespoons butter
• 1 small shallot, minced
• 2 tablespoons flour
• 1 cup low-sodium chicken broth
• 1/2 cup 2% milk
• 1 1/2 cups shredded reduced-sodium cheddar
• 2 slices cooked turkey bacon, crumbled
• 1/4 teaspoon chipotle powder

In a small saucepan over medium heat, melt the butter. Add the shallot and cook for 1 minute until softened. Whisk in the flour and cook for 2 minutes more. Gradually whisk in the broth and milk until smooth. Add the cheese and stir constantly until melted. Remove from heat and mix in the bacon and chipotle powder. Spoon over baked potatoes or stir through cooked rice.

Queso Cheese Dip

All the creamy, cheesy yumminess of queso without all the sodium.

• 2 tablespoons butter
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 jalapeno, seeded and minced
• 3 tablespoons flour
• 1 cup low-sodium chicken broth
• 1 cup 2% milk
• 1 1/2 cups shredded reduced-sodium monterey jack
• 1/2 cup shredded reduced-sodium cheddar
• 1 roma tomato, diced
• 2 tablespoons chopped cilantro

In a saucepan over medium heat, melt the butter. Cook the onion, garlic and jalapeno for 2 minutes. Whisk in the flour and cook 2 minutes more. Gradually whisk in the broth and milk. Stir in the cheeses until fully melted. Remove from heat and mix in the tomato and cilantro. Serve warm with tortilla chips or veggie sticks for dipping.

More Tips for Lower Sodium Cheese Sauces

Keep these pointers in mind as you experiment with creating healthier cheese sauces:

• A roux (equal parts butter and flour cooked together) helps create a thick, smooth sauce.
• Cook over low heat and stir constantly to prevent clumping or burning.
• Allow time for the sauce to thicken to the desired consistency.
• Add spices gradually until you achieve the ideal flavor balance.
• For a creamier texture, substitute whole milk yogurt for some of the milk or broth.
• Stirring in a little Dijon or whole grain mustard boosts flavor.
• Blending in pureed cauliflower is a hidden way to add nutrition.

Serving Ideas for Low Sodium Cheese Sauces

Lower sodium cheese sauces add a flavor and nutrition boost to all kinds of dishes:

• Pasta bakes
• Macaroni and cheese
• Nachos
• Quesadillas
• Broccoli, carrots, potatoes
• Cauliflower
• Fish
• Chicken
• Rice or quinoa
• Soups

Get creative and come up with your own ways to incorporate these tasty and healthier cheese sauces into favorite recipes!

Storing and Freezing Low Sodium Cheese Sauces

Properly storing your homemade cheese sauces will help them last longer and retain the best quality.

Storage Tips

• Allow sauce to cool completely before storing.
• Transfer to an airtight container.
• Press plastic wrap directly on the surface to prevent skin formation.
• Refrigerate for 3-4 days.
• Make sure sauce is piping hot before serving again.

Freezing Instructions

• Portion sauce into freezer-safe containers or bags.
• Allow space for expansion during freezing.
• Press out excess air and seal tightly.
• Label with name and date.
• Freeze for up to 3 months.
• Thaw overnight in fridge before reheating gently.

With some planning ahead, you can always have a tasty and lower sodium cheese sauce ready to elevate your favorite meals in minutes.

Conclusion

Cheese sauces don't have to be off the menu when cutting back on sodium. With reduced sodium cheeses and smart ingredient swaps, it's easy to craft healthier cheese sauces brimming with creaminess and flavor. From simple stovetop sauces to luxuriously cheesy nacho dips, the possibilities are endless. Turn up the flavor and nutrition without all the excess salt!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.