More flavor. Less dependent on salt. That's easier than many people think. By smart use of herbs, spices and other natural flavorings you can prepare delicious dishes without salt taking center stage.

On this page you'll find everything you need to know about cooking with less salt. We explain why salt is important, how much you actually need, how you can replace salt with herbs and which flavorings work best with vegetables, meat, fish and vegetarian dishes. We also refer you to our extensive blogs for more background information and practical tips.

Why choose less salt?

Salt is an important flavoring, but many people consume more of it daily than necessary. A large part of that does not come from the salt shaker, but from ready-made products, cold cuts, cheese, bread and sauces.

Fortunately, less salt does not automatically mean less flavor. In fact: by cooking with a good combination of herbs, spices, citrus and other flavorings you often discover much more depth in a dish.

Want to know more about different types of salt and how much you actually need? Also read our blog 'Salt: which type do you choose and how much do you really need?'

Can you replace salt completely?

Salt has a unique function in taste perception. It enhances other flavors and brings a dish into balance. Herbs therefore do not replace salt one-to-one.

What herbs do do is give a dish more aroma, depth and character. By cleverly combining different flavors you often need much less salt to make a dish full of taste.

Think for example of:

• Garlic
• Onion
• Smoked paprika
• Cumin
• Oregano
• Thyme
• Rosemary
• Black pepper
• Lemon zest
• Fresh herbs

Also read our blog 'Salt Swap – Replacing salt with herbs' for practical tips.

Which herbs give the most flavor?

Some herbs and spices naturally have a powerful flavor, making you less likely to add extra salt.

More inspiration? Also check out our blog 'Cooking without salt: which herbs give the most flavor?'

Which herbs match which ingredient?

A nice overview can be found below.

Vegetables

Vegetables gain much more flavor when you roast or grill them. Combine them for example with:

Potatoes

Potatoes need little to become flavorful.

Try:

• Rosemary
• Thyme
• Smoked paprika
• Garlic
• Black pepper
• Parsley

Chicken

Powerful herbs work excellently for chicken.

Favorites are:

• Paprika
• Oregano
• Garlic
• Thyme
• Rosemary
• Lemon pepper
• Cumin

Fish

Fish pairs nicely with fresh flavors.

Think of:

• Dill
• Lemon
• Parsley
• Fennel
• Tarragon
• White pepper

Legumes

Beans, lentils and chickpeas gain extra depth with:

• Cumin
• Coriander
• Smoked paprika
• Turmeric
• Cinnamon
• Chili

Other flavorings besides herbs

Herbs are not the only way to add more flavor. These ingredients also provide extra depth:

• Lemon juice
• Lime juice
• Vinegar
• Mustard
• Tomato paste
• Roasted onion
• Garlic
• Mushrooms
• Sun-dried tomatoes
• Fresh herbs

By combining multiple layers of flavor you often need much less salt.

How to get used to less salt

Your taste buds adjust surprisingly quickly. Many people notice after just a few weeks that they need less extra salt.

A few simple tips:

• Taste first before you add salt.
• Use more fresh herbs and spices.
• Roast vegetables for extra flavor.
• Add lemon juice or vinegar only at the end of cooking.
• Make your own spice mixes without added salt.
• Choose fresh ingredients more often.

Recipes with lots of flavor and less salt

Looking for inspiration? Also check our recipes where herbs play the leading role. From roasted vegetables and herby potatoes to flavorful chicken, fish and vegetarian dishes: with the right herbs you can easily make a meal full of flavor. For example:

• Cauliflower soup with Hurry Curry
• Caesar salad with crispy crushed small potatoes
• Smoked salmon carpaccio with orange

Also read:

Eat fewer calories: 6 tips for low-calorie AND low-salt eating

For business customers

Natural Spices has been developing and producing herbs, spices and spice mixes for retailers, food service, manufacturers and private label since 1935. In addition to our consumer range, we also supply bulk packaging and custom solutions for the food industry.

Are you working on products with less added salt or looking for flavorful spice mixes for your range? Our team is happy to think along about the right herb combinations and recipes.

Frequently asked questions

1. Can you fully replace salt with herbs?

Herbs do not fully replace the function of salt, but they do provide more aroma and taste experience. By cleverly combining herbs, spices, citrus and other flavorings you often need less salt.

2. Which herbs are best as an alternative to salt?

Garlic, smoked paprika, cumin, oregano, thyme, rosemary, black pepper and lemon pepper are among the most used flavorings when you want to use less salt.

3. How do you add more flavor to vegetables without salt?

Roast vegetables in the oven or air fryer and use herbs such as thyme, garlic, cumin or smoked paprika. A little lemon juice or balsamic vinegar adds extra freshness.

4. Is sea salt healthier than regular table salt?

Although sea salt and table salt differ in origin and structure, both mainly contain sodium. For your salt intake the difference is limited. Read more in our blog about the different types of salt.

5. How do you get used to less salt?

Reduce your use of salt gradually and use more herbs, spices and other natural flavorings. Most people get used to this within a few weeks.