The Woodlands Nutritionist: How Do I Add Flavor Without Salt?

Updated: Aug 16, 2021

When you first cut back on #salt, food will taste bland. Try the following tips to spice things up in a low sodium way . . .

Online Nutrition Counseling, Woodlands Nutritionist, Dietitian, Healthy Diet, Weight Loss Meal Plans
The Woodlands Nutritionist: How To Add Flavor, Not Salt

A big complaint from people on a lower sodium diet is that their food has no flavor. In reality their taste buds are so accustomed to salt, that without it, food tastes downright bad! The good news is that over time our taste buds adapt. Eventually you start to taste the flavors of food, when sodium intakes are reduced to appropriate levels. In the meantime, during your adjustment phase, you can take time to try new ways to add flavor to your food without using the salt shaker.


“The good news is that over time our taste buds will adapt to reduced sodium intakes. Then you will become more sensitive to the salt that you taste.”

Chop It

Herbs will add lots of flavor to food whether they are fresh or dried. A molcajete (mortar/pestle) or herb scissors can easily grind, crush or chop fresh herbs to unlock their full aroma and flavor. Dried spices like oregano, basil, and rosemary work well in Italian recipes and pasta entrees. Cumin, chili powder and garlic/onion powders are used throughout Spanish dishes. Tumeric, saffron and ginger are frequently used in Indian cuisines.


Mrs. Dash is a salt-free seasoning blend of dried herbs. There are over 14 different flavors of Mrs. Dash. My personal favorites are Lemon Pepper, Fiesta Lime, and Chicken. Find a flavor you like and use as much as you want!


Pucker Up

Lemon and lime juice add a tartness to foods, which acts as a great substitute for salt. The juices can also be combined with herbs and olive oil to make dressings for salads or marinades for meat/seafood.


Don't Forget Vegetables

Vegetables themselves also offer wonderful flavors to food. Sautéed onions, garlic, tomatoes and celery are packed with flavor and make great additions to sauces and soups. Bonus: These foods add not only flavor, but also increase your #fiber intake.


Disclaimer: Woodlands Family Nutrition is an online nutrition practice that serves The Woodlands, Texas and surrounding Montgomery County area (Conroe, Montgomery, Spring, Willis). This practice provides nutrition therapy virtually via telehealth. All information presented and written within woodlandsfamilynutrition.com are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.