Best Tasting Salt Substitutes

by David on July 12, 2018

Lower your overall sodium has been proven to help improve your overall health. These heart-healthy Salt Substitutes will help you to ditch the white stuff!

Sodium chloride, or salt, is linked to heart disease, hypertension, and other heart-related issues. A 2010 study in the New England Journal of Medicine revealed that if people reduced their intake of salt by 3 grams each day, they could greatly reduce their risk of developing heart disease. The Centers for Disease Control (CDC) estimated that 44,000 lives could be saved each year if people reduced salt consumption and used heart smart herbs and spices as a replacement.

Spices and Herbs

Using different spices and herbs in cooking can help serve as a salt substitute. These options are full of varied and unique flavorings, and some herbs even have health benefits. Garlic, for example, is shown to reduce inflammation, prevent heart blockages and assist with many chronic joint and yeast overgrowth conditions. For newbie’s, start by acquiring a variety of dried and fresh spices, and begin cooking using these elements for flavor. Safe bets are oregano, pepper, tarragon, and sage. Herbs and spices are a natural salt substitute, and a flavorful alternative.

For people who enjoy a spicy kick to their food, try Hungarian paprika, cinnamon, curry and cayenne pepper. The Culinary Institute of America hosts many recipes on their website that use herbs and spices instead of salt.


Lemon and lime juice can also serve as a natural salt substitute. They provide an interesting twist to chicken and fish dishes and imbue flavor when used in marinades. No salt substitute can completely mimic the actual taste of salt, but they can add enough elements to make dishes tasty and satisfying. Citrus activates the same taste buds as sodium chloride, so it tricks your mind into thinking you are eating salt without taking on the heart risks of sodium.


Oils such as truffle oil, walnut oil, extra virgin olive oil and pumpkin seed oil are some of the best salt substitutes. Cooking meats and vegetables in these flavor-packed oils make your food a taste explosion. They coat the food with interesting tastes, and when mixed with herbs they are a delightful salt substitute.

How to Make the Switch

Our taste buds are fairly easy going. If you have a hankering for salt, it is easy to teach your taste buds to like salt substitutes. Try cutting back a little at a time in the beginning of your journey to zap salt from your diet. Begin with cutting your salt intake by 25 percent. Make sure if you eat a lot of packaged and processed foods, that you are noting the sodium amounts in these foods. Sometimes cutting salt is as easy as giving up these shelf stable products, which are packed with sodium. Begin swapping out salt for garlic, herbs, lemon and other sodium-free products. Play with flavored oils and vinegar, and find combinations that please your palette.

What Will I Do With My Shaker?

There are products available in grocery and health food stores, which replace salt. One of the best-tasting salt substitute products is Chef Paul Prudhomme’s Magic Salt-Free Seasoning. Other options include Morton Salt Substitute, Benson’s Gourmet salt-free seasonings, Nu-Salt and Morton Lite Salt. Herb-based brands considered some of the best salt substitute products are Mrs. Dash, Spike and Penzey’s.

Take your salt shaker and fill with one of the above items, so whenever you shake you are using a heart-healthy product.

You can also try the recipes below to create a homemade salt substitute:

Super Substitute

1 tablespoon garlic powder
2 tablespoons ground black pepper
2 tablespoons celery seed
2 tablespoons onion powder
4-½ teaspoons cream of tartar
1 teaspoon ground dill
1 tablespoon Mexican oregano
½ teaspoon dried cayenne pepper

Spiced Up

4 teaspoons onion powder
3 tablespoons Hungarian paprika
3 tablespoons mustard powder
2 teaspoons ground oregano
2 teaspoons pepper
2 teaspoon chili powder
1 tablespoon garlic powder

Place all ingredients in a coffee grinder. Grind together until they form a fine powder. Store in a salt shaker in a cool, dry corner of your kitchen.

Substitute with a Kick

3 tablespoons dried tarragon
3 tablespoons garlic powder
1 ½ tablespoons paprika
1 ½ tablespoons sage
2 teaspoons dried rosemary
1 teaspoon chili powder
½ teaspoon ground dill

Place all ingredients in a coffee grinder. Grind together until they form a fine powder. Store in a salt shaker in a cool, dry corner of your kitchen.

The most important part of ridding your diet of salt is to not be afraid of trying new spice mixes to accommodate the loss of salt. With these tasty natural salt substitue options, you may find your food tasting better and more interesting and salt will become a complete afterthought. Reducing your intake of sodium chloride will reduce your risk of heart attack, hypertension and a swathe of heart-related diseases. Less sodium will also reduce bloating and edema in the feet and ankles.


Molasses, whether it is pomegranate molasses, sorghum molasses or blackstrap molasses, is a healthy substitute for sugar. Believe it or not, molasses is a staple diet in America. Pilgrims brought molasses in the country when they first visited the continent centuries ago.

Some people find molasses too sour. Others find it too sweet. Meanwhile, there are those who think molasses is too rich or sugary. However different people’s opinions are, the fact is that molasses are difficult to acquire thus the need to find a good molasses substitute.

Molasses is a common ingredient used in pies, cookies, and cakes. Due to its high sugar content and the risk, this brings to one’s health, the following are a slew of molasses substitute you could use.

Molasses is a common ingredient used in pies, cookies and cakes. Due to its high sugar content and the risk this brings to one's health, the following are a slew of molasses substitute you could use.


Yogurt is a decent substitute for molasses in recipes. Though yogurt tastes differently from molasses, it possesses similar properties once it is utilized in cooking or baking.
Yogurt is also a good source of calcium as it contains healthy proteins. Yogurt is also ideal for vegetarians. When this molasses substitute is used in baking, make sure that it is properly strained. Proper straining requires that you put a cheesecloth over a bowl, pour the yogurt through the cheesecloth and allow it to strain overnight through the cloth. If you want to acquire the best and healthiest yogurt source, make sure you use brands, which indicate that the yogurt is made using nonfat or low-fat milk. Such yogurts not only help fight obesity, it also prevents chronic disease such as cancer or stroke.


Applesauce is another molasses substitute that serves as a healthy alternative. However, applesauce is not as sweet as molasses, its moisture and texture is similar. Plus, applesauce contains large amounts of critical minerals, vitamins, and antioxidants. It also contains fiber essential to treat and prevent stroke, obesity and other cardiovascular diseases. As much as possible, use applesauce that is low in calories and sugar.

Feel free to make your own applesauce. All you have to do is combine sliced and peeled apples in a large pot. Add water, cinnamon, and sugar. Heat this mixture until it boils. Decrease the quantity until the sauce thickens. This applesauce will definitely be nutritious as much as it is delicious.


Honey is considered as the most healthy and popular substitute for molasses in recipes. This golden liquid is naturally produced by bees and was used for centuries as a preservative and sweetener. It is also a good antioxidant and possesses anti-bacterial properties, which boosts the immune system. Honey also helps prevent fatigue when exercising. The main reason why honey is a good molasses substitute is due to its good taste. While molasses could either be sweet, bittersweet or unpleasant, honey is always sweet and pleasantly delicious. The best-tasting honey is raw honey since it has not been treated after being removed from the beehive. Take note that pure or natural honey is not really natural or pure as it has been processed thus it is inferior to raw honey.

Barley Malt Extract

Barley malt – similar to honey – is gold in color, has a thick consistency and is sweet. It is utilized to improve and sweeten foods such as ice cream, bread, cereals, and bagels. It is also used to sweeten tonic beverages and is essential in brewing non-alcoholic and alcoholic beer. Barley malt is a molasses substitute in baking due to its aesthetic qualities and nutritional value. It is also rich in easy-to-digest protein. It is similarly high in vitamin B and amino acids. Barley malt is also used to soften stool and treat children’s constipation. Barley malt could also serve as a standalone supplement and critical substitute for molasses in recipes.

Maple syrup

Maple syrup is the preferred sweetener for numerous generations. It is essentially a molasses substitute that is usually used in porridge, pancakes, waffles, French toast, and oatmeal. Maple syrup is also healthy as it contains calcium that is essential for tooth and bone health.

Other equally effective and tasty molasses substitutes include brown rice syrup, golden syrup, corn syrup, Karo syrup and muscovado sugar. Brown rice syrup is amber-colored syrup that tastes half as sweet as actual sugar. Meanwhile, golden syrup is a classic syrup that is lighter in flavor compared to molasses. Corn syrup is a type of syrup that comes from maize starch. Karo syrup is also corn syrup that is available in light and dark varieties. Muscovado sugar tastes like molasses but is actually an unrefined version of brown sugar.

All in all, recipes which require molasses include pecan pie, gingerbread, and even barbecue sauce. Molasses are specified for these recipes due to its unique color and taste. Though molasses substitution is essential, these alternatives could not duplicate the unique taste of molasses.

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