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What is a good replacement for salt in recipes?

Dr. Jeanne Morrison, PhD
Family Practitioner

I agree with my colleagues that both fresh and dried herbs are delicious replacements for salt, but you absolutely must read the label on your dried herb containers. There are some products, such as "lemon pepper," or various herbal "powders," that actually do contain salt.

Rebekah Pizana
Nutrition & Dietetics
For savory foods, a great salt replacement is cayenne or white pepper. A few other ways to replace salt in a recipe (this works great for chicken dishes): mix up some extra garlic, lemon zest or juice, thyme, paprika, and onion. The spiciness adds enough flavor so the salt is hardly missed. Another favorite of mine is fresh basil. Mix up some tomatoes, olive oil and chopped fresh basil for a nice appetizer or light salad. With the acidity from the tomatoes, the flavor from the olive oil and the zesty basil, you won't even notice the missing salt.

In desserts or baked goods, I would recommend replacing salt with citrus, apple juice (or apple pulp), or apple cider vinegar.
Vandana  R. Sheth
Nutrition & Dietetics
Fresh or dried herbs, spices and citrus juices are all good replacements for salt in recipes.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.