Add Extra Flavor to Your Dishes Without Adding Salt

About Tori Thurmond

Tori Thurmond combines her creative writing background with her marketing experience in her role as the Content Specialist at Brookdale. When she's not writing, she's probably spending time with her two cats or knitting.

A colorful mix of herbs and spices in bowls

High blood pressure, kidney disease and heart problems are just a few reasons why someone might need to follow a low-sodium diet. But less salt doesn’t have to mean less flavor! Whether you’re following the low-sodium diet yourself or you need to cut back on salt in your holiday dishes for a loved one this year, here are a few ways to add flavor to your food without adding salt.

Spice Things Up: Herbs and Spices

If you’re mainly seasoning your food with just salt and pepper, maybe a little garlic powder here and there, take a stroll down the spice aisle or the fresh herb portion of the produce section next time you’re in the grocery store. Herbs and spices, not to be confused with seasoning blends, are a great way to add tons of interesting flavor to your dishes without adding any salt. If you’re a meat and potatoes lover, try adding some rosemary to your dish, or if you follow the Mediterranean diet, eating a lot of fish and vegetables, pick up some oregano, paprika or dill to season your meals.

If you love dishes like barbecue or tacos and are used to buying pre-made spice mixes that contain added salt, try making your own. Not only can making your own spice mixes allow you to reduce your salt intake but you may also find that making your own blends helps you save a little money and customize flavor profiles like the spice or sweetness level.

Not sure what herbs and spices pair best with what food? Check out free online resources like this article from the University of Delaware to glean inspiration for your next grocery trip.

Get Zesty: Citrus

If you’re missing the zing that salt adds to dishes like salad dressings, soups and sauces, try adding citrus. Citrus fruits like lemons, limes, oranges and even grapefruits can add a little bit of brightness back into your food. And don’t just stop with the juice. Give your citrus a quick rinse and top your dishes with a little citrus zest for even more flavor. Citrus pairs well with chicken and fish as well as cream-based dishes. There are tons of savory citrus recipes online to try out. Take care to avoid adding any extra salt that the recipe calls for, and check the sodium levels on any pre-prepared ingredients.

Return to the Basics: Garlic and Onions

One of the easiest and most popular ways to add flavor to your dishes is by sautéing some onion and garlic before adding the rest of your ingredients to the pan. This will give your dishes a depth of flavor without needing to add salt.

If you’ve got some extra time on your hands, you could even caramelize onions to add to a soup or to sprinkle on top of a favorite meal. All you need to do is heat some olive oil and unsalted butter in a pan on medium-high heat, add your sliced onions and stir occasionally. Instead of adding salt, you could add any unsalted seasoning you want as your onions cook or just leave them as is. There are many online recipes for caramelized onions to choose from; just remember to sub out salted butter for unsalted butter and skip adding any additional salt to the pan.

Turn Up the Heat: Hot Peppers

If you’re a fan of spice, try adding different kinds of hot peppers to your dishes. You can add freshly chopped peppers or red pepper flakes to the tops of your dishes for added flavor before eating. You can also incorporate the peppers earlier in the cooking process to establish a depth of flavor. Even if you can’t handle food that’s too spicy, there are varieties of chili peppers like poblano peppers that aren’t very spicy but add a nice flavor profile when you cook them into a dish.

Helpful Tips for a Low-Sodium Diet

Give your taste buds time to adjust. If you’re new to the low-sodium diet, you might find that you miss the taste of salt more at first, but your taste will adjust over time. However, adding flavor in some of the alternative ways listed above may help you miss salt a little less.
While salt substitutes exist, they aren’t safe for everyone, especially those with conditions like kidney disease, heart disease, high blood pressure, liver disease or diabetes.
Try to stick with fresh vegetables or cooking foods like beans from scratch, as canned products often contain added salt. If canned products are more accessible to you, though, look for products with a “no salt added” description on the label.
If you’re looking for low-sodium recipe ideas, check out websites like Pinterest for inspiration. You can even make a special board on Pinterest to keep track of all your low-sodium recipes!

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