Menu Close

Low Sodium Mole Sauce Recipe (No Salt Added)

This post may contain affiliate links. As an Amazon Affiliate I may earn from qualifying purchases, at no additional cost to you.

Jump to Recipe Print Recipe

This low sodium mole sauce recipe is rich and spicy, made with peppers, onions, spices, cacao powder, and no salt or preservatives. Serve this savory mole sauce over chicken, beef, pork, and with a side of rice or beans.

This mole sauce brings some major flavor without sodium. This sauce is made from simmered vegetables and spices, and great for your next dinner!

low sodium mole sauce recipe without salt healthy mole no sugar homemade mole low salt sauce recipes

If you’ve never had mole sauce, you’re seriously missing out!  Mole sauce is traditional in Mexican cuisine, and is built on a base of dried chilis, peppers, chocolate, and spices.  Authentic mole recipes call for salt and high-sodium ingredients, so I wanted to develop a healthier version.

My husband’s go-to order at our favorite Mexican restaurant is chicken mole – which is rich, delicious, tangy, and loaded with spice. Since we eat low sodium, I wanted to make a version that we can both enjoy at home. He gave this a 10/10 and said the flavor was spot on!

This Low Sodium Mole Sauce Is:

  • Spicy
  • Savory
  • Smoky
  • Nutty
  • Rich
  • Loaded with Flavor
  • Made without Salt or Preservatives

no salt mole sauce without sodium healthier mole sauce with vegetables vegan and gluten free vegetarian mole no salt

Low Sodium Sauces You’ll Love!

This low sodium mole sauce recipe is a fantastic condiment to make without the salt. We’re all about making recipes low sodium when we can. Low sodium cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right. By building meals around fresh ingredients and bright flavorful spices you can make healthier meals for you and your family. Check out all my low sodium condiment & sauce recipes here that are on LowSoRecipes. These easy and healthy recipes are fantastic meals for everyone at your table.

What’s In Mole Sauce Without Salt?

 

  • Onions, Fresh Tomatoes, Garlic, Lime – I stock up on produce with Misfits Market  – they have a fantastic selection of in-season fruits & veggies, low so pantry items, and great food finds for a fraction of grocery store prices! You can get $10 off your first $30 box by clicking here!
  • Extra Virgin Olive Oil: I like to use this fruity Zoe olive oil which has a fantastic flavor and deep color- it’s really inexpensive online here, so I keep a few liters stocked up in my pantry.  For the quality, it’s an excellent value, I would highly recommend!
  • Salt Free Chili Powder – most chili powder blends do contain salt, so I like this no-salt version to limit the sodium.
  • No-Salt-Added Peanut Butter – I always choose a simple no-salt peanut butter, with just one ingredient: peanuts, like this brand! I try not to buy any peanut butter that has added salt, sugar, or palm oil which is common in most grocery store brands.
  • Cacao Powder: this unsweetened cacao powder is a healthy and good-for-you addition to this sauce. While traditional mole is made with chocolate, I used this Raw Cacao powder which is loaded with antioxidants and has tons of health benefits.
  • Thyme
  • Cinnamon
  • No-Salt-Added Tortillas – tortillas are added to this recipe to give the sauce some texture. Always check the sodium content of tortillas before buying – corn tortillas usually have less sodium than flour varieties. I like this brand which just has corn, water, and lime.
  • No-Salt-Added Vegetable Stock – I like to make my own using my recipe here, however use any brand that has 0 added sodium.
  • Chili Flakes
mole sauce low sodium chicken mole recipes without salt low salt mexican recipes low sodium mexican sauce recipes for chicken beef or pork.

One of the Best Low Sodium Pantry Recipes

This easy no salt mole sauce recipe is a fantastic pantry-staple meal!  It uses many ingredients you would have in your dry pantry or cupboards – most of which you probably have on hand. Keeping a well-stocked pantry makes it easy to come up with delicious and healthy meals using a few staples you can rotate.  I made a list of my Favorite Low Sodium Pantry Staples that I always keep stocked. By stocking up on healthy whole ingredients you can cook delicious salt-free & low so recipes without a trip to the store!

How Do I Make Mole Sauce Without Salt?

  1. In a large saucepan, heat the olive oil on low. Add the onion and garlic, and sauté for 6 to 7 minutes until they begin to soften.
  2. Add the remainder of the ingredients to the pot and stir well. Increase heat to high and bring to a boil. Reduce heat to a simmer, cover, and cook for 30 minutes until tortillas have completely softened.
  3. Using an immersion blender, or a standing blender (being careful to transfer the sauce in small batches), blend on high until the sauce is thick.
  4. Pour over cooked meats, or use as a marinade. Enjoy!

low sodium mexican sauces for chicken without salt free sauces for meat without salt

More Low Sodium Sauce Recipes You’ll Love!

Low Sodium Pesto Sauce Recipe (No Salt Added!)

Low Sodium Salsa Verde Recipe (No Salt Added)

Salt Free Spaghetti Sauce Recipe

Low Sodium Mustard Recipe (No Salt Added)

Get the Same Ingredients for this Salt Free Mexican Mole Sauce Recipe

As always, if you make this low sodium mole sauce recipe be sure to leave me a comment, rate this recipe, and tag me @lowsorecipes on Instagram so I can feature you.  I love seeing all your photos of recipe recreations!

Let’s keep in touch – don’t forget to follow over on Instagram, Twitter, & my Youtube channel– I’d love to connect with you there! 

mole sauce low sodium chicken mole recipes without salt low salt mexican recipes low sodium mexican sauce recipes for chicken beef or pork.

Low Sodium Mole Sauce

This low sodium mole sauce recipe is rich and spicy, made with peppers, onions, spices, cacao powder, and no salt or preservatives. Serve this savory mole sauce over chicken, beef, pork, and with a side of rice or beans. This mole sauce brings some major flavor without sodium. This Mexican sauce is made from simmered vegetables and spices, and great for your next dinner!
5 from 1 vote
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Course Sauce
Cuisine Mexican
Servings 8 servings
Calories 173 kcal

Equipment

  • large pot
  • Immersion Blender or regular blender

Ingredients
  

  • 2 tablespoons olive oil
  • 1 onion chopped
  • 6 cloves garlic minced
  • 3 tablespoons chili powder
  • 1/2 cup fresh tomatoes diced
  • 1/2 cup No-Salt-Added Peanut Butter
  • 1 teaspoon cacao powder
  • 1 teaspoon thyme
  • 1/2 teaspoon cinnamon
  • 1 tablespoon white sugar
  • 2 No-Salt-Added Tortillas torn into 1 inch pieces
  • 2 cups No-Salt-Added Vegetable Stock
  • 2 limes juiced
  • 1/2 teaspoon chili flakes

Instructions
 

  • In a large saucepan, heat the olive oil on low. Add the onion and garlic, and sauté for 6 to 7 minutes until they begin to soften.
  • Add the remainder of the ingredients to the pot and stir well. Increase heat to high and bring to a boil. Reduce heat to a simmer, cover, and cook for 30 minutes until tortillas have completely softened.
  • Using an immersion blender, or a standing blender (being careful to transfer the sauce in small batches), blend on high until the sauce is thick.
  • Pour over cooked meats, or use as a marinade. Enjoy!

Notes

Save Money on Grocery Delivery!

I get all the fresh produce for my recipes from my garden and from Misfits Market - they sell produce & great pantry staples at discounted prices. We get Misfit Market boxes every month and love picking out our favorite seasonal produce for delivery.  You can get $10 off your first $30 box by clicking here! 
If you think organic produce is too expensive... think again, and give Misfits Market a look!

Nutrition

Calories: 173kcalCarbohydrates: 14gProtein: 5gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gSodium: 8mgPotassium: 235mgFiber: 3gSugar: 5gVitamin A: 1025IUVitamin C: 8mgCalcium: 41mgIron: 1mg
Tried this recipe?Let us know how it was! Please comment and leave a review.

This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you.

Posted in 30 Minute Dinners, Dairy Free Recipes, Gluten Free Recipes, Low Sodium Recipes, Mexican Recipes, Pantry Staple Recipes, Sauce Recipes, Vegan Recipes, Vegetarian Recipes

Related Posts

1 Comment

  1. Pingback:Low Sodium Taco Seasoning Recipe (No Salt Added!)

Leave a Reply

Your email address will not be published.

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.