9 Low Sodium Herbs & Spices to Have in Your Pantry

Sodium has a way of sneaking into everything. Processed foods are the obvious culprits, but even things like condiments, sauces, herbs, and spices aren’t off the hook.

Herbs and spices are major ones that people overlook. That BBQ rub blend you picked up at the store? It could have anywhere from 150-220mg of sodium per serving. This might not seem like much, but combined with everything else you eat, it can quickly exceed the recommended daily intake.

Luckily, there are plenty of ways to enjoy your favorite foods without the sodium bomb, and low sodium herbs and spices are a great way to make a big difference.

If you’re new to a low-sodium diet or just trying to cut back on salt, these herbs, spices, and seasoning blends are perfect for keeping your food tasty and your heart happy. 

And honestly? It’s easier than you might think!

Herbs

Dried herbs are an easy way to add bold, savory flavors to your meals without relying on excess sodium. Plus, they can help lower your risk of heart disease, cancer, diabetes, and other health conditions. Stock up on these staples at your local grocery store!

• Oregano: The ultimate pizza and pasta herb, with an earthy depth and slight bitterness. 
• Basil: Sweet and aromatic, it shines in tomato-based recipes, soups, and with meats like chicken or seafood. Try my Low-Sodium Margherita Pizza!
• Bay Leaves: These subtly woodsy leaves deepen flavors in soups, stews, and slow-cooked meals. Just remember to remove them before serving!
• Parsley: Far more than a garnish, its fresh, clean flavor brightens up salads, sauces, and Middle Eastern dishes like tabbouleh.
• Rosemary: Pine-like and hearty, it elevates roasted potatoes, meats, and tomato sauces. I love it with my Low-Sodium Horseradish Crusted Pork Tenderloin.
• Dill: Brings a fresh, tangy flavor that’s perfect for seafood, creamy dressings, and pickled veggies.
• Thyme: A versatile herb that pairs perfectly with roasted meats, vegetables, and soups, adding a subtle, earthy hint of lemon.
• Sage: Warm and slightly peppery, it’s a must for poultry, stuffing, and rich, creamy sauces.
• Coriander: Often used in curries, salsas, and grilled meats for its bright, citrusy, floral flavor. It tastes amazing on my Low Sodium Coffee-Crusted Pork Skewers w/ Blueberry Salsa!

Spices

Who needs salt when you’ve got the bold, complex flavors of spices? Just like herbs, spices bring a wide array of health perks too, like anti-inflammatory and antioxidant benefits. Here are some of my favorites from my spice collection.

• Black pepper: From mild to bold, this spice adapts to any dish. It’s great for steak rubs, dressings, or a sprinkle over eggs. Use it whole, crushed, or ground!
• Garlic powder: A good substitute for fresh garlic that’s great for anything from marinades and sauces to seasoning meat and veggies. I often use it in my Low-Sodium Mashed Potatoes.
• Onion powder: Don’t feel like dealing with chopping onions? This is a super handy substitute. Toss it into pretty much anything!
• Paprika: Smoky and versatile, it shines on roasted potatoes, grilled chicken, and in hearty stews.
• Ginger: A staple in lots of Asian dishes like my Low Sodium Asian Lettuce Wraps. Add it to stir-fries, marinades, or even your favorite baked treats.
• Cinnamon: Sweet or savory, it’s as good in cookies as it is in curries and spiced rice dishes.
• Cumin: A key ingredient in curries, chili, and other spicy dishes. It also adds a warm, earthy flavor to roasted vegetables.
• Cayenne pepper: When you need a little heat, cayenne pepper is your go-to. Use it to add spice to soups, stews, and sauces. Add it to my Low Sodium Barbecue Sauce!
• Turmeric: Common in Indian dishes, this earthy and vibrant spice adds depth to soups, stews, and marinades.

Custom Blends

Herbs and spices can have added sodium on their own, but it’s nothing compared to premade seasoning blends. The easy solution? Just make it at home! Here are a few popular ones to try, but feel free to mix up your favorite blends.

• Italian seasoning: A classic herb blend of basil, oregano, rosemary, thyme, and marjoram. Put it in pasta sauces like my Low Sodium Spaghetti Sauce, roasted veggies, or garlic bread.
• Taco seasoning: No-salt chili powder, onion powder, cumin, oregano, paprika, hot smoked paprika, black pepper, and red pepper flakes. Basically, everything in my Low-Sodium Taco Seasoning!
• Chinese Five Spice: Great for stir-fries, roasted duck, or braised dishes, this is full of distinct flavors like star anise, cloves, cinnamon, Sichuan peppercorns, and fennel.
• Garam Masala: Warm and fragrant with cinnamon, cloves, cardamom, and cumin. Use it in curries, soups, or sprinkled on roasted vegetables.
• Curry: Bring depth to curries, stews, marinades, and even roasted vegetables with a blend of turmeric, coriander, mustard, ginger, cumin, cardamom, and pepper. I love it in my Low Sodium Butter Chicken!
• Blackening Seasoning: A fiery Cajun seasoning mix of paprika, garlic, thyme, oregano, and black, white, and cayenne peppers. Rub it on fish, chicken, or shrimp before searing.
• Adobo: Garlic, oregano, and cumin (sometimes with citrus zest) give Latin-inspired flair to grilled meats, beans, or roasted potatoes.
• Lemon Pepper: Brighten up chicken, seafood, or roasted veggies with zesty lemon peel, black pepper, garlic, and onion powder. Try it in my Easy Low Sodium Lemon Chicken!
• Shawarma: Cumin, coriander, paprika, garlic, cinnamon, black pepper, and cardamom (plus optional ginger or sumac) make killer marinades for kebabs, grilled meats, or hummus.

What are the best salt substitutes?

So, what do you do when you’re cooking, take a taste, and realize it needs salt? 

I usually reach for spices like garlic powder, onion powder, or black pepper. Herbs like dill, oregano, and sage work great too. You can also mix things up with a splash of vinegar, a squeeze of lemon juice, or a sprinkle of nutritional yeast.

It really depends on what you’re cooking and what low sodium herbs and spices you think will complement the dish. Trust your instincts and taste test as you go!

Other Helpful Tips

1. Toast your spices to bring out their flavor. A quick dry roast in a pan releases their natural oils, making them more fragrant. This is perfect for whole spices like cumin, coriander, or peppercorns before grinding.
2. Acidic ingredients are your friend. A squeeze of lemon juice or a drizzle of red wine or balsamic vinegar adds a tangy kick that makes you forget all about the salt.
3. Don’t trust labels blindly. Even “low-sodium” packaged foods can be sneaky. Always check the numbers to stay in control.
4. Roasting veggies caramelizes their natural sugars. That means more flavor with zero sodium required.
5. Spice blends lose potency over time. Refresh your stash every 6–12 months for the boldest taste.

Using low sodium herbs and spices doesn’t mean you have to miss out on flavor. Once you give these alternatives a try, you’ll see that salt doesn’t need to do all the heavy lifting, and there are plenty of other ways to add depth and complexity to your dishes. And spices are just the beginning! Want to learn more? Check out The Ultimate Guide to Low Sodium Cooking: Tips, Tricks, and Must-Have Ingredients!