Let’s be honest. Salt is a convenient and tasty seasoning. Beyond being a flavor enhancer, sodium is a necessary nutrient for good health. Sodium supplies electrolytes, assists in healthy nerve function, helps contract and relax muscles, and maintains the proper balance of water and minerals (Harvard Health).

But here’s the catch: with processed and fast foods often overloaded with sodium, most Americans aren’t lacking this essential nutrient—if anything, they’re getting too much of it.

Why You Should Eat Less Salt

Eating too much sodium can cause great health risks, including raising the risk of high blood pressure, heart attacks, strokes, kidney stones, and calcium losses.

Most Americans eat over the maximum daily recommended salt intake of 2,300 mg a day, with the ideal limit of no more than 1,500 mg – close to a half teaspoon of salt (American Heart Association). 

There are other ways to season your food without adding excess salt to your diet. Here are 3 ways to boost flavor without salt…

Boosting Flavor Without Salt

No salt seasoning doesn't have to bland. You can boost flavor without salt with these healthy, natural alternatives.

1. Spice it Up

Spices are a powerful way to add depth and flavor to any dish without the extra sodium. Made from the roots, barks, and seeds of plants, spices offer robust flavors that can elevate your meals in no time.

• For fajitas, sprinkle cumin, chili powder, paprika, and cayenne on your veggies.
• Roast sweet potatoes with garlic powder, oregano, and Italian seasoning for a tasty side.
• Season your lentils or beans with cumin or smoked paprika for a warm, smoky flavor.

Essential spices to keep in your plant-based kitchen:

• Cumin: Add depth and warmth to roasted vegetables like carrots or sweet potatoes, or sprinkle over roasted pumpkin seeds for a tasty snack.
• Cinnamon: Not just for sweet dishes! Use cinnamon in savory fall stews or sprinkle it on roasted squash for a sweet and earthy twist.
• Smoked Paprika: Bring a smoky, rich flavor to fall chili, roasted chickpeas, or as a seasoning for roasted cauliflower and sweet potatoes.
• Cayenne Pepper: Add a spicy kick to soups, stews, or spice rubs for roasted veggies like Brussels sprouts or eggplant.
• Allspice: Perfect for adding a warm, aromatic note to fall soups and hearty grain salads, or mix with cinnamon and sprinkle on roasted squash.
• Curry Powder: Use in creamy fall soups, like pumpkin or butternut squash, or add to roasted vegetables for an exotic twist.
• Garlic Powder: A versatile staple, it can enhance the flavor of roasted veggies, potatoes, and even popcorn for a savory snack.
• Chili Powder: Sprinkle over roasted corn, use in chili, or add to fall stir-fries for a smoky, spicy flavor.
• Black Pepper: Elevate simple roasted veggies, fall grain bowls, or even a hearty stew with freshly cracked black pepper for a sharp, warming kick.
• Onion Powder: A great way to add savory depth to soups, roasted root vegetables, or spice rubs for fall favorites like squash or mushrooms.

2. Add acids

Acidic ingredients like lemons, limes, and vinegars can brighten up your dishes and bring out the natural flavors of your food. Acids work wonders in homemade dressings, marinades, and as a finishing touch to grains and veggies.

• Fresh Lemon Juice: Drizzle fresh lemon juice over roasted root vegetables like carrots, sweet potatoes, or parsnips for a light, tangy finish that balances their natural sweetness.
• Balsamic Vinegar Drizzle: Add a rich, tangy kick to roasted vegetables or salads with a splash of balsamic vinegar. It’s perfect for fall veggies like butternut squash or Brussels sprouts.
• Apple Cider Vinegar: Not just for dressings! Add a splash to soups, stews, or sautéed greens for a subtle, tangy brightness.
• Lime Juice: Squeeze fresh lime over chili, tacos, or grain bowls to balance rich and earthy flavors with a pop of citrusy zest.
• White Wine Vinegar: Use in marinades for roasted fall veggies or in hearty grain salads for a light, clean bite.
• Pomegranate Molasses: This sweet and tangy syrup works wonders over roasted carrots, eggplant, or even as a glaze for fall squash.

3. Hello, herbs

Herbs are the unsung heroes of flavor without salt. Fresh or dried, they add a burst of freshness to salads, soups, grains, and veggies. Herbs like thyme, parsley, and sage are great for seasoning beans, while fresh dill can jazz up your potatoes and roasted vegetables.

Must-have herbs for your plant-based kitchen no salt seasoning:

• Basil: Perfect for adding a fresh, sweet note to roasted tomatoes, fall pasta dishes, or grain bowls.
• Oregano: Earthy and robust, ideal for soups, stews, and roasted vegetables like squash and potatoes.
• Rosemary: Its woodsy flavor pairs beautifully with roasted root vegetables, sweet potatoes, and mushrooms.
• Cilantro: Adds a bright, citrusy kick to fall grain bowls, soups, and roasted veggies like carrots or cauliflower.
• Dill: Perfect for jazzing up roasted potatoes, sautéed greens, or adding freshness to creamy fall dips and soups.
• Thyme: Subtle yet savory, thyme is great in roasted fall squash, savory stews, and hearty lentil dishes.
• Parsley: Adds a fresh, vibrant finish to just about any fall dish, from soups to roasted vegetables.
• Sage: Its earthy, slightly peppery flavor is perfect for fall favorites like butternut squash, stuffing, and bean dishes.
• Bay Leaf: Add to soups, stews, or sauces while simmering for a slow-release, aromatic flavor boost.
• Italian Seasoning Blend: A convenient mix for adding herbaceous, savory notes to roasted vegetables, pastas, and soups.

Here at Whole Harvest, our chefs and registered dietitians have created a plan for you with hearty, great-tasting, plant-based meals made from organic ingredients, and contain no oil, added sugar, or excess sodium.

You don’t have to sacrifice flavor by cutting down the amount of sodium in your diet. You’ll be surprised by the rich flavors packed in spices, acids, and herbs that help enhance any meal!

Check out Whole Harvest's meal plan -- fresh, plant-based, ready-to-eat meals delivered to your door!