Add Flavor, Not Sodium: 5 Salt-Free Seasoning Ideas

The more salt you eat, the more you crave. Retrain your taste buds to enjoy new flavors with these salt-free seasoning ideas. 

Salt is not bad. In fact, the sodium found in salt is essential for health. But most people get way more salt—and thus way more sodium—than they need. And as you probably know, too much sodium has negative effects on your health.

Most of this excess sodium comes from processed foods. Chips, bagels, deli meat, pizza, soups—these foods sometimes don’t even taste all that salty, but they’re still loaded with sodium. Your taste buds get used to this salty flavor and want more. You may even be in the habit of adding a few shakes from the saltshaker before you even taste your food. Yet table salt and sea salt contain about 40% sodium, so this just dials up your sodium intake even more.

But what if there were healthy ways to flavor your foods to be just as tasty without all the excess salt? There are! And when you cut back on salt, you’ll start to crave it less.

Salt-free seasonings 

Whether you want to lower your sodium intake or are just looking for new flavor ideas, here are 5 ways you can add flavor without salt:

1. Herbs and spices 

Herbs and spices add a burst of flavor without adding sodium. Plus, they’re loaded with antioxidants. Antioxidants fight inflammation and help protect your cells against damage. And while you can also find antioxidants in foods like vegetables, fruits, and nuts, seasoning with herbs and spices helps you get even more of these helpful compounds.

With so many herbs and spices to choose from, it may feel overwhelming to start experimenting. So, start small. Choose just one to try. Find a recipe that features a flavor you haven’t tried before. Or buy a salt-free seasoning blend that sounds good and go to town!

Here are a few ways you can season your food with herbs and spices: 

• Potatoes: Sprinkle rosemary, thyme, or paprika on roasted potatoes. For a spicy kick, add cayenne or red pepper flakes.
  
  
• Meats: Use a blend of garlic powder, onion powder, and black pepper on grilled chicken or steak. (Just be sure not to use garlic or onion salt.)
  
  
• Vegetables: Season steamed vegetables with dill, basil, or oregano. Roast root vegetables, like beets, carrots, or squash, with a sprinkle of cinnamon and nutmeg.
  

Discover more ways to season different foods with herbs and spices .

2. Acidic flavorings 

Citrus juices and vinegars add a tart, tangy flavor that can brighten up your dishes and enhance other flavors. Test out different kinds of vinegar. Rice and apple cider vinegar are a bit sweeter and less acidic. Red and white wine vinegars have a sharp flavor that’s great for cooking meat and fish. Balsamic vinegar adds a deeply rich-tasting flavor that is equal parts sweet and savory. You can even get vinegars that are infused with herbs or fruit for extra flavor.

Here are a few ways you can season your food with acidic flavors:

• Potatoes: Drizzle lemon juice or balsamic vinegar on baked potatoes.
  
  
• Salads: Make a vinaigrette with apple cider vinegar or lime juice. The traditional ratio is 3 parts olive oil to 1 part acid. But feel free to use just 1 or 2 parts oil for a zippier flavor.
  
  
• Seafood: Squeeze fresh lemon or lime juice over fish or shrimp. 

3. Umami flavor 

You’re probably familiar with the tastes of sweet, sour, bitter, and salty. Umami is the fifth basic taste. It’s the flavor of protein, as it comes from amino acids. Mushrooms are a great example of umami flavor.

Umami adds a savory depth to your dishes. Aside from mushrooms, you can taste umami in soy sauce, miso, tomatoes, seaweed, cheese, and nutritional yeast, as well as many other foods.

Some of these can also be quite salty, like miso, Worcestershire, and soy sauce, so it may be difficult to distinguish the umami flavor. (Look for low-sodium versions of those sauces and use them sparingly.) But by adding umami to your dishes, you can use less salt and still turn bland, boring foods into tasty, flavorful meals.

Here are a few ways you can season your food with umami flavor: 

• Potatoes: Add a sprinkle of nutritional yeast or a dash of soy sauce to mashed potatoes.
  
  
• Soups: Use mushrooms or tomato paste to enhance the umami in soups.
  
  
• Meats: Marinate meats in a red wine and herb blend. 
  

4. Chopped fruits or vegetables 

Fresh fruits and vegetables can add natural sweetness and crunch. Plus, they’ll boost the nutrition of your meals with the vitamins and minerals your body needs. Try out a mix of fruits and vegetables to see what you like best.

Here are a few ways you can flavor your food with fruits and veggies: 

• Potatoes: Top baked potatoes with chopped green onions, bell peppers, or tomatoes.
  
  
• Salads: Add diced apples, pears, or berries to your salads.
  
  
• Grains: Mix chopped cucumbers, carrots, or avocados into rice or quinoa dishes. 
  

5. International tastes 

There’s a whole world of flavors to try out. Exploring the tastes of different cuisines can add variety and excitement to your dishes. It also gives you a starting point if you’re not sure what seasonings to pair together.

Here are a few ways you can season your food with international flavors:

• Potatoes: Use curry powder or garam masala on roasted potatoes for an Indian twist.
  
  
• Meats: Season meats with za'atar or harissa for Middle Eastern flavors.
  
  
• Vegetables: Try soy sauce and ginger on stir-fried vegetables for an Asian flair. 
  
  

Adjusting to low-sodium foods 

You don’t necessarily need to stop using salt altogether. But if you want to use less, try cutting the amount of salt you add to your meals by a quarter or half. As you get used to this, cut it a bit more. And remember, to really reduce the amount of sodium you consume, eat more whole foods and fewer processed foods. If you do occasionally eat processed foods, check the nutrition facts label to see how much sodium your packaged foods have. Aim for no more than 2,000 to 2,300 mg of sodium per day.

Another way to enjoy your food with less sodium is to eat mindfully. Chew slowly and focus on the new flavors (the flavors of the food itself). Over time, your taste buds will adjust to having less salt, so you won't even miss it! By eating foods naturally low in sodium, you’ll get a better taste of all the exciting new food flavors you’re trying.

Bottom line, taking steps to keep your sodium intake in check is a good idea. Overly high amounts of sodium can wreak havoc on your health. Learn how potassium-rich foods can help counter the effects of sodium. 

Getting enough iodine 

Iodine is a mineral that the body uses to make thyroid hormones. Iodized salt is one of the key ways people get enough of this vital nutrient. While iodine deficiency is uncommon in the United States, it’s something to keep in mind if you are using less salt.

Salt does not naturally contain iodine. However, the U.S. began adding it to table salt in 1924 to address iodine deficiency, which can lead to goiter. Other types of salt, like sea salt, kosher salt, and the salt added to processed foods, typically do not contain iodine. If they do, it will be noted on the label.

To ensure you’re getting enough iodine, consider using iodized salt when you do use salt. You can also get iodine from certain foods. Some good food sources are:

• Cod and tuna
  
• Seaweed
  
• Shrimp and other seafood
• Dairy products, including milk, yogurt, and cheese
• Eggs 

Embrace new flavors 

Cutting back on sodium doesn't have to mean sacrificing flavor. By exploring salt-free seasonings, you can savor delicious and healthy meals. It may take a little time for your taste buds to adjust. But soon enough, you’ll find yourself reveling in the vibrant and exciting new flavors of the foods you eat. So, spice things up and enjoy your new culinary adventure! 

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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit program.   

References

American Heart Association. (2024, January 5). Table salt vs. sea salt. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt

Centers for Disease Control and Prevention. (2024, January 31). About sodium and health. https://www.cdc.gov/salt/about/index.html

Cleveland Clinic. (2020, December 15). Why do you crave salt? https://health.clevelandclinic.org/why-do-you-crave-salt

Cleveland Clinic. (2025, March 13). How to add flavor to your food without salt. https://my.clevelandclinic.org/health/articles/11726-flavoring-foods-without-salt

Harvard T.H. Chan School of Public Health. (n.d.). Antioxidants. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/antioxidants

Harvard T.H. Chan School of Public Health. (2019, October). Vinegar. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/food-features/vinegar/

Mayo Clinic. (2023, June 28). Sodium: How to tame your salt habit. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479#:~:text=The%20daily%20limit%20set%20by,is%20hidden%20in%20prepared%20foods

MedlinePlus. (2024, May 14). Cooking without salt. U.S. Department of Health and Human Services, National Institutes of Health, National Library of Medicine. https://medlineplus.gov/ency/patientinstructions/000760.htm

Sninder, S. (n.d.). Herbs & spices – What goes with what food. University of Delaware. https://www.udel.edu/academics/colleges/canr/cooperative-extension/fact-sheets/herbs-spices-on-food/

Umami Information Center. (n.d.). Umami basics. https://www.umamiinfo.com/what/whatisumami/

U.S. Department of Veteran Affairs. (2025, May). Low sodium cooking. https://www.nutrition.va.gov/docs/UpdatedPatientEd/LowSodiumCookingMay2024.pdf

U.S. Food and Drug Administration. (2024, March 5). Sodium in your diet. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

This article was written by Keleigh Somes, edited by Gail Olson, and clinically reviewed by Elizabeth Thompson, MPH, RDN on May 22, 2025.

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