Gravy is a comforting addition to many meals, bringing rich flavor to breakfast and dinner foods alike. But first, did you know traditional gravy can be high in sodium? Let’s explore how to make this classic favorite just as delicious–while keeping it low sodium friendly!
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Is Gravy Healthy?
Gravy can be high in saturated fat and sodium, depending on how it’s made. Traditional gravies, especially those made with meat drippings and added salt, can contribute to excessive intake of both, which may impact many aspects of health, including your heart and kidneys.
However, lighter versions using low-sodium broth and thickening agents like flour or cornstarch can be a healthier alternative.
Dangers of Too Much Sodium
Over time, eating too much salt can lead to chronic kidney disease, kidney stones, high blood pressure, stroke, heart disease and even osteoporosis.
Low Sodium Diet
To support heart health, the American Heart Association recommends limiting sodium intake to under 2,300 mg per day, or about 1 teaspoon of salt. This is the same amount of salt recommended for general health for people with kidney disease or calcium kidney stones.
Most Americans eat close to 4,000 mg each day without realizing it! Most of the salt we eat is hiding in pre-made and processed foods, including sauces like gravy. Eating the right amount of salt can benefit both heart and kidney health, so look at how much sodium is in common store-bought gravy.
Table: Regular Store-Bought Gravy Brands
| Store-Bought Gravy Brands | ||
|---|---|---|
| Name | Serving Size | Salt Content (mg) |
| Regular Gravy Brands | ||
| Campbell’s Canned Turkey Gravy | 1/4 cup | 270 |
| Heinz HomeStyle Turkey Gravy | 1/4 cup | 240 |
| McCormick Turkey Gravy Mix | 1 tbsp mix | 370 |
| Better Than Gravy Roasted Turkey Gravy | 1/4 cup | 160 |
| Low Sodium Gravy Brands | ||
| McCormick 30% Less Sodium Brown Gravy Mix | 1 tbsp mix | 230 |
Store-bought gravies can have very different amounts of salt. Check out the McCormick Turkey Gravy Mix—wow, that’s a lot of sodium in just one serving! It’s a good idea to choose a lower-sodium option so you can enjoy seconds (or even thirds) without worrying about too much salt.
Even when a product is advertised as reduced sodium, it might still have a lot of sodium! The regular store-bought Better Than Gravy Roasted Turkey Gravy may be a fit for the low sodium, but if you want to try out a vegetarian gravy recipe–keep reading!
How Can I Serve Low Sodium Gravy?
Traditionally, there are two types of gravies: dinner and breakfast gravy. Dinner gravy is the gravy you think about for Thanksgiving with turkey. It is usually served over ham, turkey, mashed potatoes, and stuffing.
Breakfast or country gravy is a Southern favorite. Breakfast gravy goes best with biscuits and sausage for a hearty start to the best cozy weekend. Check out our Low Sodium Biscuits and Low Sodium Sausage recipe to keep this meal low sodium.
HOWEVER, here at The Kidney Dietitian, we LOVE to be creative with our recipes, so use gravy on anything that sounds good to you!
When I was testing the recipe, I made a one-pan baked chicken and vegetables with mashed potatoes, and it was delicious poured over the whole plate. Other ideas for gravy are the Canadian classic dish of poutine, Shepherd’s pie, chicken pot pie, pasta sauce for stroganoff, meatloaf, meatballs, and even breakfast sandwiches.
Customizing Easy & Tasty Low Sodium Gravy
When making homemade gravy, you can customize this recipe with other seasonings.
Make Your Own Flavor
Fresh or dried herbs like rosemary, sage, and parsley can be added to your preference or occasion.
Other things like paprika, shallots, onions, Dijon mustard, and fresh garlic would be great additions!
Experiment with Different Broths
The color of the gravy depends on the kind of stock or broth used, along with how much flour you use. This recipe uses veggie broth, making the gravy lighter in color. You can buy low sodium vegetable broth, or make your own!
If you want a darker brown gravy, try using low sodium beef broth.
Low Sodium Gravy
Ingredients
- 2 tbsp unsalted butter
- 1 1/2 tbsp flour
- 1 cup low sodium vegetable broth
- 1 tsp dried thyme
- 1 tsp No Salt Italian Seasoning
- 1/2 tsp garlic powder
- 1/2 tsp black pepper
Instructions
- Heat butter on a medium saucepan until melted.
- Sprinke flour over melted butter. Whisk until smooth, 2-3 minutes.
- Pour in vegetable broth in sections while whisking.
- Continue whisking and add seasonings.
- Bring gravy to a simmer until thickens, 5-10 minutes. Remove from heat and serve!
