Low Sodium Goulash Recipe

This tasty low sodium goulash recipe is a simple and low salt comfort food dinner the whole family will love! With lean ground meat, garlic, no-salt-added tomatoes, herbs, and cooked macaroni noodles.

This easy low salt goulash recipe makes a great weeknight dinner – ready in about 30 minutes! Serve with a large chopped salad and a side of low sodium garlic bread for a tasty meal you can enjoy any night of the week.

This low sodium goulash recipe is an low salt variation of one of my favorite comfort foods. I’ve heard this dish called many different things: American goulash (which is what I’m going with), hamburger macaroni, or Italian macaroni stew.

It’s a great recipe to make with lean ground meat (I used turkey), macaroni noodles or your favorite small pasta, tomatoes, and some pantry spices for flavor.

This Low Sodium Goulash Recipe Is

• Hearty
• Flavorful
• Filling
• Inexpsensive to Make
• Loaded with Vegetables
• A Quick Low Sodium Dinner Idea

30 Minute Low Sodium Pasta Dinners

Pastas and noodles are one of our staples on a low sodium diet – most brands of macaroni noodles have 0 mg sodium. However, it can be tough to find a store-bought sauce, so I love using bright fresh flavors to make my own.

This easy weeknight goulash is perfect for a tasty meal for the family you can whip up any night of the week. The low sodium sauce takes only 20-30 minutes to cook, so you can enjoy extra time to prep sides or a salad.

Browse all our low sodium pasta and sauce recipes here!

Ingredients for This Low Sodium Macaroni Stew

Ground Meat

While traditional goulash is made with ground beef, I wanted to make a more DASH diet friendly meal by using lower fat meat. I used a very lean ground turkey breast as the base. You could also any type of meat like lean ground chicken breast or lean ground beef as well.

Just make sure to check that your ground meat has a nutrition label on it so you can see how much sodium us in the meat. My turkey had 70 mg of sodium per 3 ounce serving.

Macaroni Noodles

I used macaroni noodles, but any small shape pasta would work well for this. You can use ditalini, orzo, small shells, or even small egg noodles if desired. Be sure that any pasta you use has 0 mg of sodium before adding!

No-Salt-Added Tomatoes

For this recipe I used both no-salt-added diced tomatoes and tomato sauce. The diced tomatoes give the sauce a nice texture with the larger chunks of tomatoes, while the tomato sauce sticks to each bite of the macaroni.

When buying tomatoes, use a no-salt variety. If you can find flavored no-salt tomatoes (with garlic and herbs, or basil) you can absolutely use those in this tasty dish!

Vegetables

I used chopped onion and fresh garlic in this dish for a little extra flavor, but didn’t add too many other veggies as I wanted to keep it simple. You could add in frozen peas, chopped spinach, or even corn for a different variation!

Spices

The main spice in this dish is a salt-free Italian seasoning blend, which has basil, oregano, garlic, parsley, and rosemary. Make sure it’s a no-salt-added spice blend before using.

Balsamic Vinegar

Which gives this dish a lot of flavor and bit of sweetness and acidity!

How To Make Goulash Low Sodium

1. Bring a large pot of water to a boil. Cook macaroni noodles according to package instructions. Drain, and set aside.
2. Meanwhile, In a large pot, add the turkey meat and break it apart with a wooden spoon, Cook over medium-high heat for 8 to 10 minutes, until it is fully cooked and there is no more pink in the meat. Remove the meat from the pot and set aside.
3. In a large pot, add the olive oil over medium heat. Add in the onions and sauté for 4 minutes until they begin to brown. Add in the minced garlic, Italian seasoning, and red pepper flakes, stir, and sauté for an extra 2-3 minutes.
4. To the onions and garlic, add the diced tomatoes, tomato sauce, and balsamic vinegar. Add the cooked ground turkey, and stir well to combine. Simmer over medium-low heat, covered, for 15 minutes.
5. Add the cooked macaroni noodles back into the pot, and stir. Cook for 5 more minutes until pasta is heated through, and serve hot garnished with fresh black pepper and extra balsamic vinegar if desired.

More Tasty Dinner Recipes You May Enjoy

• Low Sodium Chicken Tacos
• Low Sodium Meatloaf Recipe with Ground Turkey
• Easy Low Sodium Ramen
• Low Sodium Hot Honey Chicken
• Low Sodium Mac and Cheese

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Low Sodium Goulash

AuthorAuthor Kelly Jensen

This tasty low sodium goulash recipe is a simple and low salt comfort food dinner the whole family will love! With lean ground meat, garlic, no-salt-added tomatoes, herbs, and cooked macaroni noodles.

5 from 2 votes

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Prep Time 5 minutes mins

Cook Time 25 minutes mins

Total Time 30 minutes mins

Course dinner

Cuisine American

Servings 6 1-cup servings

Calories 257 kcal

Equipment

• large pot

Ingredients

  

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• 1 lb ground turkey or other lean ground meat
• 8 ounces macaroni noodles or other small pasta
• 1 tablespoon olive oil
• 1 onion finely chopped
• 4 gloves garlic minced
• 1 tablespoon Italian seasoning
• ½ teaspoon red pepper flakes optional
• 1 14-ounce can No-Salt-Added Diced Tomatoes
• 1 14-ounce can no-salt-added tomato sauce
• 1 tablespoon balsamic vinegar plus extra to taste
• Black pepper to taste

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Instructions

 

• Bring a large pot of water to a boil. Cook macaroni noodles according to package instructions. Drain, and set aside.
• Meanwhile, In a large pot, add the turkey meat and break it apart with a wooden spoon, Cook over medium-high heat for 8 to 10 minutes, until it is fully cooked and there is no more pink in the meat. Remove the meat from the pot and set aside.
• In a large pot, add the olive oil over medium heat. Add in the onions and sauté for 4 minutes until they begin to brown. Add in the minced garlic, Italian seasoning, and red pepper flakes, stir, and sauté for an extra 2-3 minutes.
• To the onions and garlic, add the diced tomatoes, tomato sauce, and balsamic vinegar. Add the cooked ground turkey, and stir well to combine. Simmer over medium-low heat, covered, for 15 minutes.
• Add the cooked macaroni noodles back into the pot, and stir. Cook for 5 more minutes until pasta is heated through, and serve hot garnished with fresh black pepper and extra balsamic vinegar if desired.

Notes

Serving Size

This recipe makes 6 1-cup servings total. The nutritional information estimated here is for 1 (1-cup) serving.

Nutrition

Calories: 257kcalCarbohydrates: 31gProtein: 23gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 42mgSodium: 45mgPotassium: 344mgFiber: 2gSugar: 2gVitamin A: 69IUVitamin C: 2mgCalcium: 17mgIron: 1mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

Keyword goulash with low sodium ingredients, ground turkey goulash, low salt goulash recipe, low sodium dinner recipes, low sodium goulash recipe, low sodium ground turkey recipes, low sodium pasta ideas

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