Low Sodium Tex Mex Burrito – Fast food is one of the things that we miss when we are eating a low sodium diet. I have always loved grabbing a bean burrito on the go. Well, move over Taco Bell and make room for this bueno recipe! You will have fast food in your fridge that you can enjoy without the guilt of high fat and sodium. The bonus is that you can make a few in advance and take them to work with you!
This image is just a quickie and I threw it together in minutes. If you have tomatoes and lettuce it would be a big ole burrito! You can also top it off with guacamole or low sodium chili for a spicy Tex Mex Dinner!
Any way you serve it, you and your family are sure to love this Low Sodium Tex Mex Burrito! I use Hell on the Red salsa for low sodium flavor. In the summertime, you can be my fridge will have some homemade salsa to serve with chips or any Tex Mex favorite!
Be sure and check out the Low Sodium Shopping list for more ideas on how to eat a liver loving diet that is delish and quick!
There is about 40 calories, 30 mg of sodium, and 6 grams of protein per burrito in the filling. The shell has 400 mg of sodium and 200 calories. I usually make mine pretty big and only eat one. Sometimes, if my sodium is low for the day, I will make 2 smaller one. Crazy hint: I cut 1/3 of the flour tortilla shell off and roll it up. It cuts the sodium to about 250 mg!
Ingredients
- 3 cans of no sodium added beans.
- 1/3 package of Williams Taco seasoning
- 1/2 finely chopped onion
- 1/2 cup finely shredded cheddar cheese
- Large flour tortillas
Instructions
- Put the beans and taco seasoning in a saucepan and cook the life out of them. After they simmer for about 5 minutes, I take a potato masher and smash them up up. Be sure and stir a lot to keep them from scorching as the water cooks down.
- Hint: If there is too much liquid and you are in a hurry, add some instant mashed potato flakes to thicken.
- Put the mixture in the center of a flour tortilla and top with as much onion as you like. I use just enough cheese for flavor to keep the sodium content down.
- Pop it in the microwave for about a minute and a half.
- Serve with low sodium salsa.
Sodium - 430 mg per burrito.
8 thoughts on “Low Sodium Tex Mex Burrito”
One can also use no fat sour cream (I like Kroger brand) in lieu or in addition to the cheese in this recipe.
For any of these recipes, you can put them in the nutrition calculator at sparkpeople.com and it will give you the fat and sodium grams.
I also use the USDA reference guide (online and as a smartphone app) on the run to keep track of my daily consumption.
Thanks for the tip on the sparkpeople website! I’ll have to give it a try. I almost always use no fat sour cream. Sometimes I even use plain yogurt as a substitute. It’s ok on baked potatoes, but not so good on burritos.
Thanks for the reference on the app too. I’ve used it but am currently using my fitbit app. Anything we can do to keep healthy and eat better is what keeps me going!
I appreciate you dropping by! xo Karen:)
I use plain non fat greek yogurt. I love Spark people!!! I only use “fresh” beans. Will this affect the recipe at all? And is black beans okay?
I don’t think it will affect it. I use fresh beans as often as possible. I LOVE black beans. They seem to have a richer flavor. I cook them down until the juice is thick. mmmmm. The nonfat yogurt is a good trick.
Thanks for stopping by!
xo Karen
I don’t remember how much sodium is in Cheddar Cheese, but you can bet that if you’re trying to cut your sodium intake Cheddar Cheese is not a good bet. I’ve switched to Swiss Cheese for every thing I put cheese on, including Burgers, Pizza, and when I make Macaroni and Cheese I buy a one pound block of Swiss Cheese and shredd it. Then add it to a pound of cooked Macaroni. I use Corn Tortillas. And I’ve found a No-Salt Recipe on-line for Taco Seasoning.
Readers – here’s the best version of this recipe for low salt!
I went to swiss cheese the minute I got sick. This recipe is from a friend who only had stage 1 liver disease, and he played with a bit more sodium.
I’m always looking for new options. On occasion, I even use very small amounts of almond cheddar. It tastes and looks like cheddar, but is dairy free.
Thanks for the help! You’ve gone all the way with the low sodium!! I hope everyone reading this will try your modifications.
I usually use a bit of olive oil with chopped onion, Garlic minced and a chopped jalapeño and caramelize before adding the beans . I like it Uber spicy . Also small chunks of cream cheese in the middle are delicious. Thank you for being here . It’s a new journey
Hello and this sounds really good. Now I’m in the mood to cook up a meximeal this weekend. Cream cheese is one of the lower sodium cheeses too.
I’m all about healthy protein and Thank You for sharing your tips for making a healthy burrito. We all love hearing how someone else adds their own bit of flavor!
It’s a good journey, and one that leads to a longer, and higher quality life.
All Best to You,
Karen