Lower Sodium Dill Pickles

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Written By Peggy Blevins

Store-bought pickles were one of the biggest surprises after we started paying close attention to sodium. Depending on the brand, a single jar can contain 6,000–10,000 mg of sodium, putting one of our favorite toppings out of reach almost overnight.

Fortunately, I already had the perfect starting point. Several years ago, we learned how to make quick refrigerator pickles in a Sur la Table cooking class (thank you, Chef Preston!), and the technique turned out to be incredibly easy to adapt into a lower sodium version.

Ten minutes of prep is all it takes to have these brining in the refrigerator. The result is a crunchy, flavorful pickle with only about 4 mg of sodium per chip.

The first time I made them, I kept catching my husband standing in the kitchen eating them straight from the jar with a fork. After weeks of carefully watching every bite, it was such a joy to see him discover something he could simply enjoy without worrying about strict portions or sodium adding up with every bite.

 

Low Sodium Dill Pickle Chips

Yield: About 100 pickle chips

Serving size: 1 pickle chip

Per serving (calculated with MyFitnessPal):‍ ‍

  • Calories: less than 1

  • Fat: 0 g

  • Sodium: 4 mg ‍ ‍

  • Total Carbs: 0.2 g

  • Sugar: 0.2 g

  • Protein: 0 g

Ingredients

  • 4-5 miniature cucumbers, sliced into thin rounds

  • 1 clove of garlic, thinly sliced (or ½ tsp jarred minced garlic)

  • ¼ cup of chopped fresh dill (or more to taste)

  • 1 cup of water

  • 1 cup distilled white vinegar

  • 1 Tbsp sugar

  • ½ Tbsp Saltwise Salicornia white salt

  • 2 tsp Pickling Spice Seasoning from the Spice and Tea Exchange (or make your own - see Notes)

Directions:
Layer the sliced cucumbers, garlic, and dill in a mason jar or glass food storage canister.

Add the water, vinegar, sugar, salt, and pickling spice to a small saucepan, and briefly heat over medium-low heat, stirring until the sugar and salt are fully dissolved. Remove from heat; you do not need to bring the brine mixture to a boil.

Pour the brine mixture over the cucumbers in the jar, and let cool briefly. Secure the lid and place them in the fridge.

You can eat these pickles in as little as one hour, but they really are best when allowed to sit overnight.

Serving suggestions:

Notes:
These will last about two weeks in the fridge, which is why I make them in small batches.

You can alternately use the Saltwise Salicornia green salt for even less sodium.

If you have a well-stocked spice cabinet, you can make your own pickling spice blend using the following:

  • 2 Tbsp brown mustard seed

  • 2 Tbsp coriander

  • 1 cinnamon stick (or ½ tsp ground cinnamon)

  • 2 whole cloves (or a pinch of ground cloves)

  • 1 Tbsp allspice

  • 1 Tbsp ginger

  • 1 bay leaf, crushed

This will make far more than needed for one batch, but you can store the rest in an airtight container for next time.


Peggy Blevins
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Lower Sodium Cheese Spread