Cheese is one of those delicious foods that can make just about any dish better. From sprinkling it on top of salads to melting it into sauces, cheese adds richness, creaminess, and savory umami flavor.

However, many types of cheese are also high in sodium, which can be a concern for those watching their salt intake.

The good news is that there are plenty of low sodium cheese options available that allow you to enjoy the flavor and texture of cheese without going overboard on salt.

Incorporating these into your diet is a tasty way to get nutrients like protein, calcium, and vitamin B12. To help you out, I’ve put together this guide on the 7 best ways to incorporate low sodium cheese into your meals and snacks.

But first, let’s go over some quick facts about sodium and cheese from the experts:

“Most people consume too much sodium, which can lead to high blood pressure and increase the risk of heart disease and stroke,” says Natalie Rizzo, MS, RD.

“Choosing lower sodium cheese varieties can help cut back on sodium while still allowing you to enjoy the flavor and nutrition benefits cheese provides.”

Alice Licker, RDN, agrees: “Limiting sodium intake is important, but you don’t have to cut out cheese entirely. Look for cheeses with 140mg of sodium or less per serving.”

With that in mind, here are 7 delicious and creative ways to get your cheese fix while keeping sodium in check:

1. Sprinkle It On Salads and Vegetables

One of the easiest ways to incorporate low sodium cheese is to simply sprinkle some on top of salads, cooked vegetables, or even fresh fruit. Some great options include feta, fresh mozzarella, grated Parmesan, or crumbled goat cheese.

“Feta is a nutrient-rich, lower sodium cheese that makes a great salad topper,” notes Megan Byrd, RD. “The tangy, salty flavor means you don’t need to use as much to get that cheese punch.”

2. Make Baked Veggie Cheese Fries

Who doesn’t love cheese fries? For a healthier twist, make “cheese fries” using baked veggie fries or wedges and top them with shredded low sodium cheddar or mozzarella. The roasted veggies get an irresistible crispy exterior when baked at high heat.

You can use potatoes, sweet potatoes, carrots, parsnips, beets – get creative! Pair them with a side of warm marina sauce for dipping.

3. Sliced on Sandwiches and Burgers

A slice or two of low sodium cheese instantly elevates a basic sandwich or burger. Go for provolone, Swiss, munster or even sliced low sodium cheddar.

To really amp up the flavor, Rizzo suggests, “Mix two types of cheese together on your sandwich, like a slice each of provolone and munster.”

4. Add to Omelets and Frittatas

Starting your day with a cheesy egg dish is so satisfying. Whisk in crumbled feta or goat cheese to omelets and frittatas before cooking. Or place slices of low sodium cheese like cheddar or Swiss on top during the last few minutes of cooking so it gets melty and gooey.

5. Make Cream Cheese Veggie Dip

Cream cheese is a versatile cheese that’s lower in sodium than many aged varieties. Let it come to room temperature and beat it with milk or Greek yogurt until light and fluffy.

Then fold in fresh or dried herbs, spices, and finely chopped vegetables like scallions, bell pepper, cucumber or radish.

This veggie-packed dip is perfect for spreading on whole grain crackers or fresh veggie slices. You can also use it as a sandwich spread or stuff it into celery sticks for a fun snack.

6. Quesadillas and Grilled Cheese

Sometimes you just need a good old fashioned cheesy quesadilla or grilled cheese sandwich. To make them lower in sodium, go for younger cheeses like queso blanco or mozzarella which are naturally lower in salt.

You can also mix in some finely shredded low sodium cheddar along with other fillings like sauteed spinach and mushrooms. Cooking spray is your friend here to cut down on the need for lots of butter or oil.

7. Garnish Soups and Chilis

A sprinkle of shredded or crumbled low sodium cheese makes a tasty garnish for vegetable soups, chilis, and stews. The cheese will melt slightly into the hot liquid, adding richness.

Good options include shredded low sodium cheddar, crumbled feta or goat cheese, or a vegan shredded cheese alternative. You can also stir in a dollop of cream cheese at the end to make broth-based soups extra creamy.

The Bottom Line

As you can see, there are so many delicious ways to enjoy the flavor and nutrition of cheese while being mindful of your sodium intake.

By choosing low sodium varieties and using them as flavorful accents, you can easily make cheese a part of a healthy, balanced diet.

I hope these tips and recipe ideas inspire you to get creative with incorporating more low sodium cheeses into your cooking. Your taste buds and your heart will thank you!

Low Sodium Cheese Quiz