Ways to Season Food without Adding Salt

Many people are joining the health food revolution and giving up certain unhealthy cooking habits such as the use of salt. There are so many foods that naturally contain sodium, yet people put additional salt into their foods. If you are looking to ditch the salt, but are unsure what to use in its place, then read on for some suggestions.

Flavored Oils.

One of the easiest ways to add some flavor to your cooking is by using flavored oils like olive, grapeseed, and garlic. These oils are great for low sodium and low calorie frying and sauteing of vegetables and some meats. These oils can also be used in place of fatty salad dressings for a refreshing change of pace.

Salt Free Seasonings.

Check out the seasoning and spices aisle of your local grocery store for the sodium free seasonings. Pick up a couple and try them out. Soon you will discover there is a whole world of flavors available and salt can become a distant memory. Hint: look for black pepper blends (garlic pepper, lemon pepper, etc), and give those a try.

Dried Herbs.

There is literally a whole spice rack full of salt free seasonings available in the way of garden herbs. These herbs can be purchased at most grocery stores and health food markets, or you can decide to grow your own herb garden. Some of these aromatic and tasty herbs include: rosemary, thyme, basil and oregano. You can learn more about using these herbs in cooking and which ones are best as a substitute for sodium. With some experimenting, you might just discover that cooking with herbs makes food taste a whole lot better than salt ever did in the past!

Ground Black Pepper.

This is a warm and spicy seasoning great for use during cooking and to add a little extra “kick” at the dinner table. Some people even add pepper to some fruits like cantaloupe and watermelon. When a recipe calls for additional salt, try omitting the salt and adding extra black pepper (the exception here is sweet treats, it is not suggested to add pepper to your favorite cookie recipe!). 


This is a wonderfully aromatic and flavorful little bulb. You can spice up many different dishes with fresh, chopped garlic or use freeze dried garlic. Garlic has health benefits as well as being a versatile cooking aide. Garlic is thought to be good for reducing the risk of heart disease.


Adding onions (fresh or freeze dried) to your dishes can really enhance the flavor. You can cook with onions or add them as a topping to foods like hamburgers, tacos, burritos, chili dogs and even serve them as an appetizer. Not only are onions tasty, they are good for you too. A word of warning: be careful when you are slicing and chopping your onions, you might want to a have a box of tissues close by! 


Red and green peppers are chock full of delicious flavor and give off a tantalizing aroma while cooking! Peppers are very versatile too; you can grill them, saute them, add them to soups and stews and even bake them. They are a fantastic addition to a stir fry or just about any Mexican dish and make excellent garnish on a plate.


There are many types of sauces on the market that have low sodium content and some are even available without sodium. All you have to do is read the labels carefully before tossing the sauce in the grocery basket. One alternative is to make your own salt free sauces by doing a quick internet search (or grab your healthy recipes cookbook) and finding the recipe for the sauce you need. 

The decision to give up salt does not mean the end of great tasting food. All it means is that you are in for an adventure into the world of truly healthy and flavorful cooking.