17 Delicious Salt Free Seasonings Recipes for Healthy Living

Flavorful cooking doesn’t have to rely on salt to be delicious! If you’re looking to spice up your meals without the sodium, you’re in for a treat. Our roundup of 17 Delicious Salt Free Seasonings Recipes for Healthy Living is packed with vibrant, heart-friendly options that promise to tantalize your taste buds. Dive in and discover how easy it is to keep your dishes exciting and your health in check!

Herb Crusted Chicken with Salt Free Seasonings

Delight in a healthier twist on classic chicken with this herb-crusted version, perfect for a quick weeknight dinner. Ditch the salt without sacrificing flavor, thanks to a blend of vibrant herbs and spices.

Ingredients

• 4 boneless, skinless chicken breasts
• 1/2 cup breadcrumbs
• 2 tbsp olive oil
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp dried thyme
• 1 tbsp dried rosemary
• 1 tbsp dried parsley
• 1/2 tsp black pepper

Instructions

1. Preheat oven to 375°F.
2. In a bowl, mix breadcrumbs, garlic powder, onion powder, thyme, rosemary, parsley, and black pepper.
3. Brush chicken breasts with olive oil.
4. Coat each chicken breast evenly with the herb mixture.
5. Place chicken on a baking sheet lined with parchment paper.
6. Bake for 25 minutes or until internal temperature reaches 165°F.
7. Let rest for 5 minutes before serving.

Best enjoyed when the crust is golden and the chicken is juicy inside. Pair with a side of roasted vegetables or a fresh salad for a complete meal.

Garlic and Herb Salt Free Roasted Potatoes

Looking for a simple yet flavorful side dish? These garlic and herb salt-free roasted potatoes are crispy on the outside, tender inside, and packed with aroma.

Ingredients

• 2 lbs baby potatoes, halved
• 3 tbsp olive oil
• 4 cloves garlic, minced
• 1 tbsp dried rosemary
• 1 tbsp dried thyme
• 1/2 tsp black pepper

Instructions

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, toss halved baby potatoes with olive oil until evenly coated.
3. Add minced garlic, dried rosemary, dried thyme, and black pepper to the bowl. Mix well to ensure potatoes are evenly seasoned.
4. Spread potatoes in a single layer on the prepared baking sheet. Ensure they are not touching for even roasting.
5. Roast in preheated oven for 35-40 minutes, flipping halfway through, until golden brown and crispy.
6. Remove from oven and let stand for 5 minutes before serving to allow flavors to meld.

The potatoes boast a golden crust with a fluffy interior, infused with the earthy tones of rosemary and thyme. Serve alongside grilled meats or fold into a breakfast hash for a hearty start to the day.

Salt Free Seasoned Grilled Vegetables

You won’t miss the salt in these vibrant grilled vegetables, bursting with natural flavors and a smoky char. Perfect for a healthy side or a main dish, they’re ready in minutes.

Ingredients

– 2 cups bell peppers, sliced
– 2 cups zucchini, sliced
– 2 cups eggplant, sliced
– 1/4 cup olive oil
– 2 tbsp lemon juice
– 1 tbsp garlic powder
– 1 tbsp onion powder
– 1 tbsp smoked paprika
– 1 tsp black pepper

Instructions

1. Preheat grill to medium-high heat (400°F).
2. In a large bowl, combine bell peppers, zucchini, and eggplant.
3. Drizzle olive oil and lemon juice over the vegetables, tossing to coat evenly.
4. Sprinkle garlic powder, onion powder, smoked paprika, and black pepper over the vegetables, mixing well.
5. Place vegetables on the grill in a single layer, avoiding overcrowding.
6. Grill for 5 minutes, then flip each piece for even charring.
7. Continue grilling for another 5 minutes until vegetables are tender and have visible grill marks.
8. Remove from grill and let rest for 2 minutes before serving.

Unbelievably tender with a slight crunch, these vegetables offer a smoky depth from the paprika. Serve them over quinoa or alongside grilled chicken for a complete meal.

Rosemary and Thyme Salt Free Bread

Nothing beats the aroma of freshly baked bread, especially when it’s infused with the earthy tones of rosemary and thyme. This salt-free version is perfect for those watching their sodium intake without sacrificing flavor.

Ingredients

• 3 cups all-purpose flour
• 1 tbsp active dry yeast
• 1 tbsp sugar
• 1 cup warm water (110°F)
• 2 tbsp olive oil
• 1 tbsp fresh rosemary, chopped
• 1 tbsp fresh thyme, chopped

Instructions

1. In a large bowl, combine 1 cup warm water, 1 tbsp sugar, and 1 tbsp active dry yeast. Let sit for 5 minutes until frothy.
2. Add 3 cups all-purpose flour, 2 tbsp olive oil, 1 tbsp rosemary, and 1 tbsp thyme to the yeast mixture. Mix until a dough forms.
3. Knead the dough on a floured surface for 10 minutes until smooth and elastic. Tip: The dough is ready when it springs back after poking.
4. Place the dough in a greased bowl, cover with a damp cloth, and let rise in a warm place for 1 hour or until doubled in size.
5. Punch down the dough and shape it into a loaf. Place on a greased baking sheet.
6. Cover and let rise for another 30 minutes. Preheat oven to 375°F during the last 10 minutes.
7. Bake for 25-30 minutes until the bread is golden brown and sounds hollow when tapped. Tip: For a crispier crust, spray water in the oven during the first 10 minutes of baking.
8. Cool on a wire rack before slicing. Tip: Letting the bread cool completely prevents it from being gummy.

With a crusty exterior and soft, herb-infused interior, this bread pairs wonderfully with soups or can be toasted for a crunchy texture. Try serving it with a drizzle of olive oil and a sprinkle of additional fresh herbs for an extra flavor boost.

Salt Free Cajun Spiced Shrimp

Salt-free Cajun spiced shrimp brings bold flavors without the sodium. Perfect for a quick, healthy meal that packs a punch.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 2 tbsp olive oil
• 1 tbsp Cajun seasoning
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp smoked paprika
• 1/4 tsp cayenne pepper
• 1/2 lemon, juiced

Instructions

1. Preheat a large skillet over medium-high heat for 2 minutes.
2. Add 2 tbsp olive oil to the skillet, swirling to coat the bottom evenly.
3. In a bowl, mix 1 lb shrimp with 1 tbsp Cajun seasoning, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp smoked paprika, and 1/4 tsp cayenne pepper until evenly coated.
4. Place shrimp in the skillet in a single layer. Cook for 2 minutes without stirring to allow a crust to form.
5. Flip each shrimp and cook for another 2 minutes until opaque throughout.
6. Remove skillet from heat. Drizzle 1/2 lemon’s juice over the shrimp, tossing gently to combine.

Flaky shrimp with a smoky, spicy kick pairs well with crisp greens or over creamy grits. The lemon adds a bright finish, balancing the heat.

Lemon Pepper Salt Free Seasoned Fish

Kickstart your meal prep with this zesty Lemon Pepper Salt Free Seasoned Fish, a dish that’s as straightforward as it is flavorful. Perfect for a quick dinner that doesn’t skimp on taste.

Ingredients

– 1 lb white fish fillets
– 2 tbsp olive oil
– 1 tbsp lemon juice
– 1 tsp lemon zest
– 1 tsp black pepper
– 1/2 tsp garlic powder
– 1/2 tsp onion powder

Instructions

1. Preheat your oven to 375°F.
2. Pat the fish fillets dry with paper towels to ensure even seasoning adherence.
3. In a small bowl, mix together olive oil, lemon juice, lemon zest, black pepper, garlic powder, and onion powder.
4. Brush the mixture evenly over both sides of the fish fillets.
5. Place the fillets on a baking sheet lined with parchment paper.
6. Bake for 12-15 minutes, or until the fish flakes easily with a fork.
7. Let the fish rest for 2 minutes before serving to allow the juices to redistribute.
Serve this dish with a side of steamed vegetables or over a bed of quinoa for a complete meal. The lemon pepper seasoning offers a bright, tangy flavor that complements the delicate texture of the fish beautifully.

Salt Free Italian Herb Pasta Sauce

Perfect for those watching their sodium intake, this Salt Free Italian Herb Pasta Sauce brings bold flavors without the salt. Packed with herbs, it’s a quick, healthy option for weeknight dinners.

Ingredients

• 2 tbsp olive oil
• 1 cup diced onions
• 3 cloves minced garlic
• 28 oz canned crushed tomatoes
• 1 tbsp dried basil
• 1 tbsp dried oregano
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes

Instructions

1. Heat 2 tbsp olive oil in a large saucepan over medium heat until shimmering.
2. Add 1 cup diced onions. Cook for 5 minutes, stirring occasionally, until translucent.
3. Stir in 3 cloves minced garlic. Cook for 1 minute until fragrant.
4. Pour in 28 oz canned crushed tomatoes. Stir to combine.
5. Add 1 tbsp dried basil, 1 tbsp dried oregano, 1 tsp dried thyme, 1 tsp dried rosemary, 1/2 tsp black pepper, and 1/4 tsp red pepper flakes. Mix well.
6. Reduce heat to low. Simmer uncovered for 20 minutes, stirring occasionally.
7. Remove from heat. Let stand for 5 minutes before serving.

Amazingly rich and herbaceous, this sauce clings beautifully to pasta. Try it over zucchini noodles for a low-carb twist.

Chili Lime Salt Free Popcorn Seasoning

Kick your popcorn game up a notch with this zesty, salt-free seasoning blend. Perfect for movie nights or a quick snack, it’s easy to make and packs a punch.

Ingredients

• 1/2 cup popcorn kernels
• 2 tbsp olive oil
• 1 tbsp chili powder
• 1 tsp lime zest
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp cayenne pepper

Instructions

1. Heat a large pot over medium heat for 2 minutes before adding the olive oil.
2. Add the popcorn kernels to the pot, cover with a lid, and shake gently to coat the kernels in oil.
3. Once the kernels start popping, shake the pot every 30 seconds to prevent burning. Tip: Listen for the popping to slow to about 2 seconds between pops to know when it’s done.
4. Remove the pot from heat and let it sit covered for 1 minute to ensure all kernels have popped.
5. In a small bowl, mix together the chili powder, lime zest, garlic powder, onion powder, and cayenne pepper.
6. Transfer the popped popcorn to a large bowl, sprinkle the seasoning mix over the top, and toss to coat evenly. Tip: Use a large spoon or your hands to mix, ensuring every piece gets seasoned.
7. Serve immediately for the best flavor and texture. Tip: For an extra kick, add an additional sprinkle of cayenne pepper before serving.

This seasoning delivers a bold, tangy flavor with a slight heat that lingers. The lime zest adds a fresh brightness, making it a standout snack. Try serving it in individual cones for a fun, mess-free option at parties.

Dill and Mustard Salt Free Salad Dressing

Here’s a quick, tangy dressing that’s perfect for summer salads. Healthy and flavorful, it’s a breeze to make.

Ingredients

• 1/2 cup olive oil
• 1/4 cup apple cider vinegar
• 2 tbsp Dijon mustard
• 1 tbsp fresh dill, chopped
• 1 tsp garlic powder
• 1/2 tsp black pepper

Instructions

1. Gather all ingredients and a medium mixing bowl.
2. Pour 1/2 cup olive oil into the bowl.
3. Add 1/4 cup apple cider vinegar to the oil.
4. Whisk in 2 tbsp Dijon mustard until smooth. Tip: For a creamier texture, use a blender.
5. Stir in 1 tbsp fresh dill and 1 tsp garlic powder. Tip: Fresh dill is key for the best flavor.
6. Season with 1/2 tsp black pepper. Tip: Adjust pepper to your liking but keep it minimal for balance.
7. Whisk all ingredients together until well combined.
8. Transfer to a jar, seal, and refrigerate for at least 30 minutes before serving.

Sharp and herby, this dressing clings beautifully to greens. Try it drizzled over roasted vegetables for a zesty twist.

Salt Free Pumpkin Pie Spice Mix

A salt-free pumpkin pie spice mix is essential for those watching their sodium intake but still craving the warm, autumnal flavors. This blend is versatile, easy to make, and stores well for future use.

Ingredients

– 3 tbsp ground cinnamon
– 2 tsp ground ginger
– 2 tsp ground nutmeg
– 1.5 tsp ground allspice
– 1.5 tsp ground cloves

Instructions

1. Measure 3 tbsp ground cinnamon into a small bowl.
2. Add 2 tsp ground ginger to the bowl.
3. Incorporate 2 tsp ground nutmeg into the mixture.
4. Mix in 1.5 tsp ground allspice.
5. Finally, add 1.5 tsp ground cloves.
6. Stir all ingredients together until fully combined. Tip: For a finer blend, sift the mixed spices through a fine mesh sieve.
7. Store the spice mix in an airtight container away from light and heat. Tip: Label the container with the date to keep track of freshness.
8. Use within 6 months for optimal flavor. Tip: Shake the container before each use to redistribute any settled spices.
Zesty and aromatic, this salt-free pumpkin pie spice mix brings a bold flavor to any dish. Try sprinkling it over oatmeal or mixing into coffee for a seasonal twist.

Cumin and Coriander Salt Free Rice Pilaf

Easy to make and packed with flavor, this rice pilaf is a simple side that pairs well with almost any main. Cumin and coriander bring warmth without the need for salt.

Ingredients

• 2 cups long-grain white rice
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 4 cups water

Instructions

1. Rinse 2 cups long-grain white rice under cold water until the water runs clear. Tip: This removes excess starch for fluffier rice.
2. Heat 1 tbsp olive oil in a large pot over medium heat.
3. Add the rinsed rice to the pot. Stir to coat with oil.
4. Toast the rice for 2 minutes, stirring constantly, until slightly golden.
5. Add 1 tsp ground cumin and 1 tsp ground coriander to the rice. Stir to evenly distribute the spices.
6. Pour in 4 cups water. Bring to a boil over high heat.
7. Once boiling, reduce heat to low. Cover the pot with a tight-fitting lid.
8. Simmer for 18 minutes. Tip: Do not lift the lid during cooking to ensure even steam distribution.
9. Remove from heat. Let stand covered for 5 minutes. Tip: This allows the rice to finish steaming and absorb any remaining liquid.
10. Fluff the rice with a fork before serving.

Cooked to perfection, the rice is light and aromatic with a subtle nuttiness from toasting. Serve alongside grilled vegetables or as a base for a hearty stew.

Paprika and Sage Salt Free Roast Chicken

Aromatic and effortlessly flavorful, this roast chicken relies on paprika and sage for a bold taste without the need for salt. Perfect for a weeknight dinner or a special occasion, it’s as simple as it is delicious.

Ingredients

– 1 whole chicken (3-4 lbs)
– 2 tbsp olive oil
– 1 tbsp smoked paprika
– 1 tbsp ground sage
– 1 tsp garlic powder
– 1 tsp onion powder
– 1/2 tsp black pepper

Instructions

1. Preheat oven to 375°F.
2. Pat the chicken dry with paper towels to ensure crisp skin.
3. In a small bowl, mix olive oil, smoked paprika, ground sage, garlic powder, onion powder, and black pepper.
4. Rub the spice mixture evenly over the entire chicken, including under the skin.
5. Place the chicken on a rack in a roasting pan, breast side up.
6. Roast in the preheated oven for 1 hour and 15 minutes, or until the internal temperature reaches 165°F at the thickest part of the thigh.
7. Let the chicken rest for 10 minutes before carving to allow juices to redistribute.
Vibrant with a smoky depth from the paprika and earthy notes from the sage, this chicken is juicy inside with a perfectly crispy skin. Serve alongside roasted vegetables or over a bed of quinoa for a complete meal.

Salt Free Vanilla and Cinnamon Oatmeal Topping

Good mornings start with the right toppings. This salt-free vanilla and cinnamon oatmeal topping adds warmth and sweetness without the sodium.

Ingredients

– 1 cup rolled oats
– 2 tbsp honey
– 1 tsp vanilla extract
– 1 tsp ground cinnamon
– 1 cup almond milk

Instructions

1. Heat almond milk in a saucepan over medium heat until it begins to simmer.
2. Stir in rolled oats, reduce heat to low, and cook for 5 minutes, stirring occasionally.
3. Add honey, vanilla extract, and ground cinnamon to the oatmeal. Mix well.
4. Continue cooking for another 2 minutes, ensuring all ingredients are fully incorporated.
5. Remove from heat and let sit for 1 minute to thicken.
Perfect for chilly mornings, this topping offers a creamy texture with a hint of spice. Try it over banana slices for extra sweetness.

Conclusion

Bringing flavor to your meals without the salt has never been easier with these 17 delicious seasoning recipes! Perfect for anyone looking to embrace a healthier lifestyle without sacrificing taste. We’d love to hear which recipes you try and adore—drop a comment below with your favorites. Don’t forget to share the love by pinning this article on Pinterest for fellow home cooks to discover!

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