How to Season Food without Salt: 5 Delicious Tips!

Seasoning can really bring out the natural flavor in your food. But what if you’re not a big fan of salt or are looking to cut back on your sodium intake? Don’t worry, there are plenty of other delicious ways to season your food! Here are five tips to get you started.

1. Try Different Herbs and Spices

Herbs and spices are a great way to add flavor to your food without using salt. They come in all sorts of different flavors and can be used in both sweet and savory dishes. Some popular options include:

  • Garlic
  • Onion powder
  • Cumin
  • Paprika
  • Cinnamon
  • Thyme
  • Basil
  • Oregano
  • Rosemary
  • Sage

Experiment with different flavor combinations to find your favorites.

2. Use Acidic Ingredients

Acidic ingredients like citrus juice, vinegar, and tomatoes can help bring out the flavors in your food. Try adding a squeeze of lemon or lime to your vegetables or using balsamic vinegar as a salad dressing.

3. Incorporate Umami Flavors

Umami is one of the five basic tastes (along with sweet, salty, sour, and bitter) and is often described as savory or meaty. Umami-rich ingredients include:

  • Mushrooms
  • Soy sauce
  • Fish sauce
  • Miso paste
  • Parmesan cheese
  • Tomato paste
  • Worcestershire sauce

Adding umami-rich ingredients to your meals can help make them more satisfying and flavorful.

4. Use Aromatics

Aromatics like onions, garlic, and ginger can add depth and complexity to your dishes. Try sautéing onions and garlic before adding your vegetables or using freshly grated ginger in your marinades.

5. Experiment with Heat

Adding a touch of heat to your dishes can help give them a flavor boost. Try using hot sauce, chili flakes, or fresh chili peppers to spice up your meals.

Final Thoughts

Seasoning your food without salt may take some time to get used to, but with a little experimentation, you can create meals that are just as flavorful as their saltier counterparts.


Q: Can I still use salt if I’m trying to cut back?

A: Yes, you can still use salt, but it’s important to use it in moderation. Aim to use less salt when cooking and try adding it at the table instead. You can also experiment with different types of salt (like sea salt or Himalayan pink salt) which tend to be less processed and have a more concentrated flavor.

Q: Is it safe to use herbs and spices if I have a health condition?

A: In general, herbs and spices are safe to use in cooking. However, some herbs and spices may interact with certain medications or have other health implications. If you have a health condition or are taking medication, it’s always best to consult with your physician before making significant dietary changes.

Q: Can I use these seasoning tips in all types of cuisine?

A: Absolutely! These seasoning tips can be used in a variety of cuisines, from Italian to Mexican to Asian.

Q: What are some other ways to season food without salt?

A: Other ways to season food without salt include using citrus zest, using low-sodium broth instead of water when cooking grains, and using flavorful oils like olive oil or sesame oil.


“Herbs and Spices.” American Heart Association. Accessed 2 Nov. 2021.

“Umami: What It Is and Why It Matters.” Healthline. Accessed 2 Nov. 2021.

“How to Use Salt and Get the Taste Right.” American Heart Association. Accessed 2 Nov. 2021.

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