Recipes and Cooking Healthy Recipes Healthy Eating 7 Salt-Free Seasonings for Flavorful Dishes—Minus the Sodium Add some of our favorite salt-free seasoning blends to your spice cabinet to reduce your daily salt intake while still enjoying flavorful meals. By Katlyn Moncada Katlyn Moncada Instagram Katlyn Moncada is the associate food editor at BHG.com, sharing food news and tutorials on becoming better home cooks. She is a writer and editor with nearly a decade of experience in digital media, photography, and video production. Learn about BHG's Editorial Process Updated on May 3, 2023 Reviewed by Jessica Jones, MS, RD Reviewed by Jessica Jones, MS, RD Jessica is a nationally-recognized Registered Dietitian, Certified Diabetes Educator, Writer, Speaker, and Digital Content Strategist. As the co-founder of the wellness content media company, Food Heaven, Jessica creates engaging food and nutrition content for over 80 global corporations, food companies, and media outlets including American Heart Association, Blue Apron, Adobe, Dove, and KitchenAid. Jessica also co-hosts the top 50 nutrition Food Heaven Podcast, which explores the intersections of nutrition, health, and wellness through a social justice lens. With over 3 million downloads to date, the Food Heaven podcast has been a pillar for accessible and inclusive health and wellness insights since 2015. In addition to being a go-to nutrition expert, writer, and columnist for SELF magazine, Jessica is the co-author of the 28-Day Plant-Powered Health Reboot and A Diabetes Guide to Enjoying the Foods of the World. Learn about BHG's Nutrition Review Board Fact checked by Emily Estep Fact checked by Emily Estep Emily Estep is a plant biologist and journalist who has worked for a variety of online news and media outlets, writing about and editing topics that range from film and beauty to science and the automobile industry. Her plant biology degree has a focus on sustainable agriculture, and she's an expert on growing your own food, environmental sciences, and all topics relating to houseplants. Learn about BHG's Fact Checking Process Share Tweet Pin Email If you're trying to maintain a heart-healthy diet, you know how difficult it can be to kick sodium to the curb. The majority of prepared foods we buy (convenient as they are) can be packed with sodium, which makes it all the more difficult to enjoy home-cooked foods such as cheesy pizzas or spicy tacos without lots of salt. They seem lacking in comparison. You could always make some of your favorite spice blends from scratch to control the salt, but not everyone has time for that. Luckily, there are some brilliant spice makers in the world to save your would-be bland meals and stick to the American Heart Association's recommended 1,500 mg of sodium per day rule for most adults and especially those with high blood pressure. 8 Low-Sodium Recipes that Are Packed with Flavor Blaine Moats What Is Salt-Free Seasoning Blend? A lot of favorite seasoning mixes (i.e. Cajun, herb, taco) contain a lot of sodium. A salt-free seasoning takes your favorite herb and spice mixtures and makes a flavorful blend without adding sodium. So when you're trying to limit your salt intake, it's a lot easier to keep track of how much sodium is going into your food when you've got salt-free seasonings on hand. Here are some easy additions to consider stocking your spice pantry. This way, you can substitute the salt-free seasoning in for the Cajun spice in that chicken dish or to simply add flavor to whatever you're making. 01 of 07 Dash Original Salt-Free Seasoning Blend Courtesy of Walmart Dash is a leader in the spice aisle when it comes to the salt-free seasoning game. Their original seasoning blend contains an onion-garlic blend infused with herbal notes and a citrus finish. It's a go-to salt-free seasoning for adding life to a salad dressing, bowl of soup, or quick veggie sauté. Buy It: Mrs. Dash Original Salt-Free Seasoning Blend ($7, Walmart) 02 of 07 Salt-Free Everything Bagel Seasoning Courtesy of Amazon This crunchy sesame-filled seasoning easily became a household staple over the past few years. The salt-free everything bagel seasoning will enhance the flavor of your morning avocado toast, fried eggs, and more. Buy It: Red Oak Provisions Everything Bagel Seasoning Salt-Free ($10, Amazon) 03 of 07 Salt-Free Cajun Seasoning Courtesy of The Spice House The Spice House has an entire salt-free seasoning collection to makeover your pantry. To make your Mardi Gras dishes (we're looking at you, gumbo!) shine with less sodium, opt for this salt-free Cajun seasoning made with paprika, onion, garlic, pepper, chiles, thyme, and oregano. Buy It: Spice House Salt-Free Cajun Seasoning ($8, The Spice House) 04 of 07 Really Ranch Salt-Free Seasoning Courtesy of Spiceology If you're the type that puts ranch on everything, this is the salt-free seasoning for you. Sprinkle it on your roasted veggies to give your healthy dinner the kids' mark of approval. Buy It: Spiceology Really Ranch Salt-Free Seasoning ($10, Spiceology) 05 of 07 Mediterranean Garlic and Herb Salt-Free Blend Courtesy of The Spice House The Mediterranean diet took the top spot yet again this year as the best overall diet. This salt-free seasoning has a citrusy lemon flavor added to its garlic-herb salt-free blend. Use it to add some flair to baked fish, vegetables, and other favorite seafood dishes. 06 of 07 Salt-Free Poultry Grill & Boil Blend Courtesy of Amazon Who says grilled chicken needs salt?! Allow your summer cookouts to get bold flavor with this salt-free grill seasoning featuring a blend of mustard, garlic, pepper, paprika, and a variety of herbs. Buy It: The Spice Hunter Salt Free Poultry Grill & Broil Blend ($8, Amazon) 07 of 07 Mrs. Dash Fiesta Lime Seasoning Blend Courtesy of Amazon Say hello to taco night's new best friend. With a Southwestern blend of lime, chili pepper, and cumin, this spicy salt-free seasoning is reminiscent of the trendy Tajin seasoning. Use this delicious salt-free blend in your meal-prep ground beef for the week, your favorite guacamole, or anything you want to give a hint of zesty spice. Buy It: Mrs. Dash Fiesta Lime All-Natural Seasoning Blend, 2-Pack ($9, Amazon) Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Better Homes & Gardens is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about our editorial policies and standards to learn more about how we fact check our content for accuracy. "Eat Less Sodium: Quick Tips." My Health Finder. Office of Disease Prevention and Health Promotion, U.S. Department of Health and Human Services. "Shaking the Salt Habit to Lower High Blood Pressure." American Heart Association.