7 Spices You Can Use to Replace Salt

Most Canadians eat more than their recommended daily intake of salt. Eating too much salt increases the risks of high blood pressure, heart failure, stroke, and other debilitating health conditions.

There are at least a handful of spices and herbs that can be used to turn a bland meal into an extraordinary one, some of which come with a lot of health benefits. Put down the salt. Try replacements like these 7 common everyday spices.


Ginger is an anti-inflammatory root spice. It is best in beverages like tea and water as well as savory, sweet dishes a la oatmeal. It gives quite the kick particularly on vegetables and has a dominating taste that will erase any wish you had for ‘more salt’.


Turmeric is another anti-inflammatory kitchen spice that works well on lentils and other veggies. Although it might not be the first ingredient you put in a 2-in-1 kitchen utensil spice rack, it’s certainly a spice worth having on-hand in your pantry cupboard.


Garlic is an antioxidant spice you can use to top roasted vegetables, potatoes, or chicken. It is exceptional on cauliflower, broccoli, and zucchini. You won’t need any salt with garlic though some people don’t like the after-taste.

Smoked Paprika

When asked what spices you need for your kitchen, spiced paprika doesn’t get nearly enough attention but it’s got quite the kick. Made from cooking dried peppers over a wood fire, the complete taste is deep, smoky, and BBQ-ready.

Onion Powder

Onion powder is similar to garlic in its savory-ness. A dried onion powder is more potent than the fresh onion variety and is a great salt substitute if you don’t mind an onion taste. Use it in stir fry dishes, soups, stews, dips, and salsas. Use generously.

Chili Powder

Chili powder is very mild, a little sweet, and slightly smoky. It is a spice you want in your kitchen spice rack. It is a common ingredient in many spice mixes and can be put on beef, chicken, potatoes, and many Mexican dishes.


What’s pepper without salt – as it turns out, it’s still just as tasty. Black pepper is a great addition atop soups, roasts, pastas, and similar dishes. To get a little more experimental, there’s white pepper, various peppercorn mixtures, and a mix of similarly hot alternatives a la jalapenos.

When you’re thinking about the spices you want to have ready to pick from for your next dinnertime dish, consider these salt alternatives and others. As awesome as salt is, reducing its intake can have major health benefits. Consider it.

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