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The Best Homemade Salt Substitute Seasoning Recipe

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Cut down on your salt intake by using this salt-free herb and spice mix. It’s the perfect substitute for those on a low-sodium diet or you just want a great seasoning mix to flavor your food instead of using salt.

Why this is the best homemade salt substitute seasoning recipe

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Homemade Salt Substitute

Are you looking for ways to cut down on your salt intake without compromising on flavor? This seasoning salt is a great option to cut out added sodium and is one of my favorite ways to flavor meals. It’s simple to make and adds zip to your meals.

We all know that table salt while adding that familiar kick to our savory dishes, can also contribute to health issues like heart disease, high blood pressure, and other chronic diseases. That’s where salt alternatives come to the rescue, but you need to be aware of what’s in that substitute salt shaker.

By replacing traditional table salt with different herbs, you can still enjoy deliciously seasoned dishes while prioritizing your health.

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Downsides of salt substitutes

While salt substitutes can be useful for individuals who need to reduce their sodium intake, there are a few downsides to consider:

  1. Taste and flavor: Salt substitutes often have a different taste compared to regular table salt. They may contain potassium chloride or other alternative ingredients, which can impart a bitter or metallic taste. Some people may find the flavor unappealing or less satisfying, potentially affecting their enjoyment of meals.
  2. Potassium concerns: Many salt substitutes use potassium chloride as a replacement for sodium chloride. While this can be beneficial for individuals with low potassium levels, it may be problematic for those with certain medical conditions, such as kidney disease or impaired kidney function. Excessive potassium intake can be harmful in such cases, so it’s important to consult with a healthcare professional before using salt substitutes.
  3. Medication interactions: Salt substitutes containing potassium can interact with certain medications, particularly those used for managing high blood pressure or heart conditions. It’s essential to check with your healthcare provider to ensure that using salt substitutes will not interfere with your medication regimen.
  4. Texture and functionality: Salt substitutes may not have the same texture and functionality as regular salt. For example, they may not dissolve as easily or provide the same preservation properties in certain recipes, such as pickling or baking. It’s important to consider these factors when using salt substitutes in cooking or food preparation.
  5. Additional ingredients: Some salt substitutes on the market contain additives or flavor enhancers to improve their taste or mimic the properties of salt. It’s important to read the ingredient labels carefully.

What is in Accent seasoning substitute

Speaking of flavor enhancers…so, you’re cooking up a storm in the kitchen, and you reach for that bottle of Accent seasoning to give your dishes that extra oomph. You think it’s a great way to season without using salt, but have you ever wondered what’s really in this seemingly innocent flavor enhancer?

Let’s delve into the negative side of Accent seasoning and shed light on some healthier alternatives that can still tantalize your taste buds.

accent seasoning held by a handPin
image of Accent Seasoning from americasrestaurant.com

Accent Seasoning Ingredients

The main ingredient in Accent seasoning: monosodium glutamate (MSG). While MSG is known to enhance flavors and create that umami taste we all crave, it has sparked concerns due to its potential adverse reactions in some individuals.

Some people may experience symptoms like headaches, flushing, or sweating after consuming foods containing MSG. Though these reactions are rare, it’s essential to be aware of them and make informed choices about what you put on your plate.

Other Names for MSG

Monosodium glutamate (MSG) can go by various names in ingredient lists. Note that just because a package says…no added MSG…it does not mean that there is no MSG.

The food manufacturer can add a whole product that has one of the forms of MSG and not claim that they added MSG. Next time you’re at the grocery store be sure to look at the ingredients label and see if you find any of these alternative names for MSG.

Some alternative names for MSG include:

  • MSG Accent
  • E621 (the European food additive number for MSG)
  • Autolyzed Plant Protein
  • Autolyzed Yeast
  • Aginomoto
  • Calcium Caseinate
  • Citric Acid (when processed from corn)
  • Gelatin
  • Glutamate
  • Glutamic Acid
  • Hydrolyzed Plant Protein (HHP)
  • Hydrolyzed Vegetable Protein (HVP)
  • Monopotassium Glutamate
  • Monosodium Glutamate
  • MSG
  • Natural Flavoring
  • Natural Meat Tenderizer
  • Sodium Caseinate
  • Senomyx
  • Artificial Flavor
  • Textured Protein
  • Yeast Food or Nutrient
  • Yeast Extract

Also could have MSG

This is a list of foods that could be additives and often have MSG in them.

  • Annatto
  • Barley Malt
  • Bouillon
  • Broth
  • Caramel Flavoring (coloring)
  • Carrageenan
  • Corn syrup and corn syrup solids (partly depends upon process used)
  • Cornstarch
  • Dough conditioners
  • Dry Milk Solids
  • Enriched
  • Fermented anything
  • Flavoring Seasonings
  • Flavors & Flavoring
  • Flowing Agents
  • Gums
  • Lipolyzed butter fat
  • Low or No fat items
  • Malt Extract or Flavoring
  • Malted Barley (flavor)
  • Maltodextrin
  • Modified Food Starch
  • Milk Powder
  • Pectin
  • Protease
  • Protein fortified anything
  • Protease enzymes
  • Protein Fortified Milk
  • Rice or Brown Rice, Syrup
  • Soy Protein
  • Soy Protein Isolate or Concentrate
  • Soy Sauce or Extract
  • Spice
  • Stock
  • Ultra-pasteurized anything
  • Vitamin enriched
  • Whey Protein Isolate or Concentrate
  • Whey Protein or Whey
  • Yeast Nutrients

Remember, your health and well-being are the ultimate priorities. While Accent seasoning and other substitutes like it may offer a unique flavor profile, weighing the potential side effects and making informed choices is essential. 

So, the next time you’re in search of that umami punch, explore the world of natural spices and seasoning blends to create culinary masterpieces that will wow your taste buds without compromising your health.

There are plenty of substitutes you can turn to for that burst of taste without the potential side effects of too much sodium or msg.

What spices can be used as an alternative to salt for Savory Recipes

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Salt Substitute Spices

There are many spices that can be a good substitute for salt, such as black pepper, onion powder, cayenne pepper, chili pepper, and garlic powder. All of these are excellent alternatives to Accent seasoning, as well.

These common kitchen spices and ingredients offer robust flavors and can elevate your dishes to new heights.

Additionally, lemon juice, balsamic vinegar, chili powder, ground celery seeds, ground dill seed, white pepper, red pepper flakes, and even bay leaf can provide much flavor in place of salt. 

The Best Homemade Salt Substitute Ingredients

Homemade salt substitute seasoning recipe ingredientsPin
homemade salt substitute ingredients

Now, let’s introduce you to a simple yet delicious homemade salt substitute recipe it’s a great healthy alternative to Accent, as well as salt. 

Garlic Powder

Onion Powder

Black Pepper

Dried Lemon Peel

Ground Celery Seeds

Kelp powder

Benefits of Kelp Powder

I know you might not be familiar with kelp powder, but keep an open mind because you will get a great “salty” flavor from this seaweed, as well as, several other potential benefits:

  1. Rich in iodine: Kelp is an excellent natural source of iodine, which is essential for proper thyroid function and the production of thyroid hormones. Adequate iodine intake supports metabolism, growth, and development.
  2. Nutrient-dense: Kelp powder contains various vitamins, minerals, and antioxidants, including vitamins A, C, E, and K, as well as calcium, potassium, magnesium, and iron. These nutrients contribute to overall health and well-being.
  3. Potential weight management support: Kelp powder is low in calories and high in fiber, which can help promote a feeling of fullness and support healthy digestion. Some studies suggest that compounds found in kelp may have potential anti-obesity effects.
  4. Thyroid support: Due to its iodine content, kelp powder can be beneficial for individuals with iodine deficiencies or those looking to support thyroid health. However, it’s important to consult with a healthcare professional before using kelp powder as a specific treatment for thyroid conditions.
  5. Antioxidant properties: Kelp powder contains various antioxidants, such as fucoxanthin, which may have anti-inflammatory and anticancer effects. These antioxidants help protect cells from damage caused by harmful free radicals.
  6. Potential blood sugar regulation: Some research suggests that certain compounds in kelp, such as fucoidan, may have potential blood sugar-lowering effects. However, more studies are needed to establish definitive conclusions.

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Making homemade salt substitute

Here’s an easy way that doesn’t take much time and will ensure you take in less sodium. The full written instructions are found below in the recipe card. However, here’s a brief overview with photos.

Using a spice grinder, grind dried lemon peel and celery seeds. It’s always best for you to grind them rather than purchase ground spices. They will be much more flavorful.

spice grinder with spices and a spice jar with a funnelPin
Ground Spices

Next, in a small bowl, mix together equal part garlic powder, onion powder, black pepper, dried lemon peel, kelp powder, and ground celery seeds. These aromatic herbs will add a zesty kick to your meals, making them a great substitute for traditional seasoning salts. 

Homemade Salt Substitute with kelpPin
Homemade Salt Substitute

Using a funnel, pour the blend of spices into a spice jar and store it in a dark place to preserve its flavors. Sprinkle a small amount over your favorite dishes or use it with olive oil and vinegar in salad dressings for a burst of taste without the excessive sodium.


EAT TO LOSE!


FAQ’s

How to make salt substitute taste better

The addition of dried lemon peel is one of the best things you can use to brighten up your salt substitute and make it taste better. If you are dehydrating your own lemon peel, be sure to wash the rind thoroughly to remove any wax and peel it without including any of the white pith in order to remove any bitter taste.

The key is to experiment and find the herbs and ingredients that resonate with your palate. Whether you’re whipping up a savory tomato sauce, creating a mouthwatering potato salad, or adding a pinch of flavor to your main course, this salt alternative will elevate your dishes to new heights.

How much sodium a day should I consume?

The recommended daily sodium intake varies depending on factors such as age, health conditions, and specific dietary needs. However, for the general population, including adults and children over the age of 14, the American Heart Association recommends consuming no more than 2,300 milligrams (mg) of sodium per day. Ideally, aiming for an intake of no more than 1,500 mg per day is even better for maintaining heart health and reducing the risk of high blood pressure and other related conditions.

It’s important to note that certain individuals, such as those with hypertension, kidney disease, or other health conditions, may need to follow a lower-sodium diet as advised by their healthcare provider. It’s always a good idea to consult with a healthcare professional or registered dietitian to determine the appropriate sodium intake for your specific needs.

How much sodium is in salt substitute?

The sodium content in spices can vary depending on the brand and specific product. However, as a general guideline, here is an approximate range of sodium content in this homemade salt substitute :

  • Garlic powder (1 tablespoon): Around 2-4 milligrams of sodium.
  • Onion powder (1 tablespoon): Approximately 2-3 milligrams of sodium.
  • Black pepper (1 teaspoon): Roughly 1-2 milligrams of sodium.
  • Dried lemon peel (1 tablespoon): Generally less than 1 milligram of sodium.
  • Ground kelp powder (1 teaspoon): Usually less than 1 milligram of sodium.
  • Ground celery seeds (1/4 teaspoon): Typically less than 1 milligram of sodium.

These figures are rough estimates and can vary slightly based on the specific brand and product. It’s always a good idea to check the nutrition information for the precise amount of sodium for the particular spices you are using. 


The recipe for the best homemade salt substitute seasoning

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5 from 11 votes
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The Best Homemade Salt Substitute Seasoning Recipe

Cut down on your salt intake by using this salt-free herb and spice mix. It's the perfect substitute for those on a low-sodium diet or you just want a great seasoning mix to flavor your food instead of using salt.
Course Seasoning
Cuisine American
Keyword healthy salt substitute, healthy seasoning, homemade salt sub, homemade salt substitute, homemade seasoned salt, low sodium salt substitute, low sodium seasoning, salt alternative, salt free alternative, salt free seasoning, salt free seasoning mix, salt free spice, salt free substitute, salt substitute
Prep Time 5 minutes
Total Time 5 minutes
Servings 25 1/4 teaspoons
Calories 3kcal
Author Cindy Newland with Intentionally Eat

Ingredients

  • 1 Tbsp Garlic powder
  • 1 Tbsp Onion powder
  • 1 Tbsp Dried lemon peel
  • 1 tsp Black pepper
  • 1 tsp Kelp powder
  • 1/4 tsp Celery seed

Instructions

  • In a spice grinder, grind dried lemon peel and celery seeds.
    Homemade salt substitute seasoning recipe ingredientsPin
  • In a small bowl, mix all spices together.
  • Place a funnel in a spice bottle and pour the homemade salt substitute into the spice shaker.
    spice grinder with spices and a spice jar with a funnelPin

Notes

Nutritional Information is only an estimate. The accuracy of this recipe may differ depending on the ingredients you use. 

Nutrition

Serving: 0.25tsp | Calories: 3kcal | Carbohydrates: 0.6g | Protein: 0.12g | Fat: 0.02g | Sodium: 3mg

What you need to make this homemade salt substitute

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Embark on a flavorful journey toward healthy eating by using this homemade seasoned salt and exploring its vast array of natural flavors.

You can enhance your dishes while reducing your amount of salt intake. Your taste buds and your body will thank you!

If you like this salt substitute recipe you will love this replacement for Old Bay Seasoning!

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​Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.

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13 Comments

  1. 5 stars
    Oh this is brilliant. I’ve used kelp powder in the past, but it’s never quite done it for me. Using it to make your seasoning makes it work so much better. Great idea and interesting information too, thank you.

  2. 5 stars
    You will love this salt substitute, especially if you need to limit your salt intake. The dried lemon peel is the star, so do not omit it.

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