No Salt Needed: Tips for Adding Flavor Without Adding Sodium

Suzanne Klein
Chief Yummy Officer
Savory Spice Shop

Print Facebook Twitter Google Plus Pinterest Email
Tags: Ashlee Redger Healthy Eating Salt-Free
No Salt Needed: Tips for Adding Flavor Without Adding Sodium

Who says going salt-free can’t be delicious? Whether you are avoiding it for health or preference, putting down the salt shaker doesn’t mean you have to sacrifice great food. Enhancing taste can be as simple as heightening our basic flavors like sour, sweet, and savory.

Our Test Kitchen Assistant Ashlee Redger is a culinary student at Johnson & Wales who is enrolled in a program that focuses on nutrition. Check out her expert tips for eating well on a low-sodium diet.

Test Kitchen Assistant Ashlee

1. Use Acidity to Your Advantage
Citrus can be a wonderful addition to salt-free dishes by creating strong, bright flavors in any dish, from appetizer to dessert. California Citrus Rub can be used on chicken and pork or can be whisked into a vinaigrette to dress salad greens or grains–like our Triple Rice Salad with Herbs, Fruits, and Nuts

Tomatoes also contain a fair amount of acid that can heighten flavors. Chimichurri Dry Marinade is delicious as a beef rub or marinade and contains the classic garlic-and-herb flavor of a classic chimichurri mixed with Tomato Powder that works to add a natural sweetness to the blend.

Try these recipes that use acidity to enchance flavor:

2. Umami Equals Tastiness
Umami is a flavor that gets its name from the Japanese word for “savory.” There are many natural ingredients that can be added to dishes to bring out this pleasant impression, including tomatoes, beef, and the classical French mirepoix (diced carrots, onions, and celery). Mushrooms have particularly prominent umami flavors. Dehydrated Porcini Mushrooms can be used to make delicious broths or as add-ins in soups, stews, or gravies. For rich, layered flavor that can be conveniently sprinkled on veggies, pasta, or directly into your favorite sauce, try out the Herbs Duxelles.

Try this recipe that uses umami to enhance flavor:

3. Garlic, the Great
Garlic is perhaps the ultimate crowd-pleaser than can add character to a dish. For a little added nuttiness and sweetness that develops from the roasting process, Roasted Granulated Garlic can deepen flavors without any added effort. For even more ease, use Onion & Garlic Tableside Sprinkle to season meats and soups or add the final touch to sauces.

Try this recipe that uses garlic to enhance flavor:

4. Like a Little Heat?
Get your endorphins going by adding some spiciness to your cooking! Add layers of flavor by using the salt-free variety of our Cajun Blackening to sprinkle on fries, sautéed vegetables, or to blacken steak, chicken, or fish. If you want to switch up your usual flavors, the Barrier Reef Caribbean Mix combines citrus, brown sugar, and warm spices to be the perfect pair with pork, poultry, fish, and green vegetables. It also makes a wonderful sweet and savory scone (which can be made salt-free by eliminating the salt in the base dough).

Try this recipe that uses heat to enhance flavor:

5. Think Outside the Sprinkle
Find unique places in the cooking process to maximize taste. When boiling grains, pasta, or vegetables, add whole spices in Muslin Bags to the water to impart flavor to the finished product. Our Seafood Boil spices aren't just for seafood – simmer it with the water when cooking rice for a savory side dish. Highlight mashed sweet potatoes by adding Chai Spices in with the diced sweet potatoes in the cooking water.

Try infusing flavor with this salt-free recipe: 

6. Go Back to Basics
Let the flavors speak for themselves by using dried herbs to create complexity in your dishes. Dill Weed can bring delicate brightness when used in dips, to finish soups, or sprinkled over savory baked goods like crackers. On the other end of the spectrum, Cracked Rosemary has a deep, piney flavor that works well with roasted beef, lamb, or chicken. For more intricate flavors, try the quintessential French blends, Herbes de Provence and Fines Herbs,or the Italian all-purpose blend Cantanzaro Herbs.

Try this recipe that uses dried herbs to enhance flavor:

Do you have a go-to salt-free recipe? Submit your recipes to our test kitchen so we can share them with our Savory friends and family.


Comments on this Article

(guest), on March 03, 2017

Great hints! Been doing this for years, and whenever we eat out, the food is ALWAYS too salty! so we don;t eat out a lot

(guest), on March 25, 2017

I have to be careful with sugar, I see there is sugar in your spices, how much sugar do you use? I am always looking for new tasty spice to use instead of salt / sugar.

suzykklein (registered user) on March 27, 2017

Hi Nina - We make several sugar-free seasonings, which you can browse here:[]=21&producttype=blends None of our straight spices (like cinnamon, garlic, rosemary etc.) contain added sugar. The amount of sugar we add to some of our handcrafted spice blends varies. The ingredients will be listed on the product label and on the website page for that product. You can also click Nutrition Facts on any spice blend product page to see the sugar content per serving. Hope that helps!

Add a comment:


Email Address: (will not be made public)

To help us reduce spam please click on the symbols in the image below
Captcha Button - No Captcha Button - No Captcha Button - Yes Captcha Button - No Captcha Button - Yes Captcha Button - No Captcha Button - No Captcha Button - Yes


5280 Magazine adobo Alabama All Natural allspice Ashlee Redger autumn Back to School Bacon baking bananas barbacoa Barbecue barbeque BBQ BBQ Recipes BBQ Sauce BBQ Spices beans beef Behind the Product Behind the Scenes bison Black Dip Blackening bloody mary bouillon bread Breakfast brine brining buffalo sauce buffalo wings burger Burgers cajun Cajun Blackening california paprika Caramel Caribbean Carolina BBQ Carolina Reaper Cedar Plank chai chasing bbq Chicharron Salt chicken chile Chile Flakes chiles chili chimichurri chinese new year chocolate cinnamon Cobbler cocoa coconut coffee Columbian Columbus Day comfort food condiments cookbook cookies cooking with seeds corned beef creole Cuban Cue Glue curry dairy free dairy-free Denver dessert Desserts dinner dip dip recipes dips DIY DIY Recipe Kits dressing dressings dried herbs Dry Brine Easter Easy Dinner Easy Meals Eggs extract extract recipes extracts fall Fall Recipes Family-Friendly Father's Day fish flavored drinks fresh herbs fudge game day Gardening garlic Georgia Georgia Peach Spice gift gift guide gift ideas gift packs gift sets gifts gluten gluten free gluten-free gluten-free menus gluten-free recipes gluten-free spices Grill grilling Growing From Seed guacamole Ham harissa harvest hatch green chile healthy Healthy cooking healthy eating healthy recipes herb recipes herbs holiday holiday brunch holiday cocktail party Holiday Cookies Holiday Gifts Holiday Meal Holiday Meals holiday menu holiday open house Holiday Traditions hot hot sauce hungarian paprika ice cream Illinois Irish jalapeno Jamaican Jamaican Jerk jerk Kansas City KC Barbecue Kebab Kentucky ketchup lamb Latin Lemon Lemon Bars Lemon Pepper lime Liquid Brine makrut mardi gras marinade Marinades Marinate Marinating marninate mayonnaise Meal Planning meatball Meatless Monday Mediterranean Memphis Memphis BBQ menus Mexican Meyer Lemon Middle Eastern MM Local mustard mustard seeds Mutton New Year's North Carolina onion organic paleo paprika Peach Peaches pepper peppercorns pickles popcorn pork Pork Chops Potluck pumpkin Pumpkin Pie Pumpkin Spice Pyramid Peak Quiche Quick and Easy recipes resolutions ribs Rudspice salad Salad Dressing salads Salmon salsa salt Salt Block Cooking salt free salt-free salt-free recipes salt-free seasonings salty Sauce savory savory spice Scallops seafood seed to seed seeds Shrimp Side Dishes sides Skewers Slow Cooker Smoke Cans smoked paprika Smoothie snacks sofrito soup South Carolina southwestern Spanish spanish paprika spice Spice 'n Easy Spice Club Spice it Forward spice to plate spicy spring Sriracha St Louis St. Louis St. Patrick's Day Steak Stocking Stuffer stocking stuffers sugar sugar free sugar free seasonings sugar-free summer summer recipes super bowl sweet Test Kitchen Texas Texas Barbecue Texas BBQ Texas Spices Thanksgiving Toast toasting seeds tomato Top Chef traditions turkey Valentine's Day vanilla Vanilla Beans Vegetarian vindaloo Weeknight Meals Whole Hog whole seeds wings winter Women's Bean Project