5 Ways to Season Food Without Salt

For the best result, choose seasonings that pack a punch, like the ones listed below. “You can’t mimic how salt hits your palate,” says Vincent Della Polla, executive chef at the Pritikin Longevity Center in Miami. “But complex, robust flavors stimulate your taste buds, so they compensate for its absence.”

Basil: This and other zesty seasonings, like ginger or black pepper, stimulate nerve receptors in the mouth that cause a zingy, tingling sensation, which distracts from the lack of salt, Ross says. For a low-sodium vinaigrette or marinade, blend fresh or dried basil with fresh parsley, a chopped shallot, and a mixture of lemon juice and apple cider vinegar.

Cayenne: The compound that gives cayenne its heat, capsaicin, activates the same neural pathways as salt. Researchers at the Monell Chemical Senses Center in Philadelphia found that for people who lost some or all of their sense of smell, capsaicin improved flavor and enhanced salt perception. Mix it with Italian seasoning and sprinkle it on dishes such as chicken or pasta for an extra kick, says Diana Guevara, MPH, RD, a dietitian at UTHealth School of Public Health in Houston.

Chipotle: This pepper adds smokiness but can overpower a dish on its own, Della Polla says. Combine it with onion and garlic powders, and cumin for a Southwestern blend that works in chili, tacos, and stews. Add them at the start of cooking to unlock their flavor, he says.

Roasted garlic: “Roasted garlic granules—found in the spice aisle—have a much more intense flavor than garlic powder,” Della Polla says. If you like the taste of garlic, swap this for table salt and add a dash whenever your meal needs more flavor. You can also stir it into Greek yogurt or sour cream to make a sauce or spread for veggies and sandwiches.

Lemon-herb blend: Like salt, lemon brings out the flavors in a dish. You can pick up a premade lemon-herb mixture, but check that there’s no sodium in the blend, Della Polla says. Or make your own with lemon zest, onion and garlic powders, dill, paprika, coriander, oregano, and parsley. Sprinkle it on fish, poultry, and veggies.