A 2 gram sodium diet (or a 2000 mg sodium diet) is just a technical way to say “low sodium” or “low salt” diet. In this article, I will touch briefly on why a doctor or registered dietitian may recommend a 2 gram sodium diet.
However, for the majority of the article, I will share secrets that I have learned over my 25+ years working as a registered dietitian on how to make a 2 gram sodium diet, or any low sodium diet, taste great!
This article will outline specific ways to season and flavor food, and brands of products to try in your 2 gram sodium diet journey. Everything that I will share in this article, I have learned from scouring the grocery store shelves, listening to what has worked for others navigating a low sodium diet, and through experimenting with my own low sodium creations!
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Why Might a Low Sodium or 2 Gram Sodium Diet Be Recommended?
A low sodium or 2 gram sodium diet is often recommended for various conditions including: heart disease, liver disease, high blood pressure, and all stages of chronic kidney disease (CKD), to name a few.
The American Heart Association’s recommendation for sodium intake for even healthy adults is no more than 2300 mg per day. (Ideally closer to 1500 mg per day). The average American’s sodium intake is much above that at approximately 3500 mg per day.
The Most Common Problem With a 2 Gram Sodium Diet
The most common complaint that I’ve heard from those trying to cut back on their salt intake, or follow a 2 gram sodium diet, is that the food just does not taste good! It’s just too bland! In fact, when working with those who have chronic and end-stage kidney disease who often have numerous dietary restrictions, many have expressed to me that the 2 gram sodium diet component is the most challenging!
Luckily, there are simple tips and tricks than can improve the taste of food without adding salt. Keep reading to learn how to have a 2 gram sodium diet, or low sodium diet, that is bursting with flavor!
The Secret to a Tasty 2 Gram Sodium Diet in a Nutshell
Before we get into specifics, I’d like to simplify things by saying this: The secret to making food in a 2 gram sodium diet taste good is to play up or enhance other flavors in that food. Make these flavors, rather than salt, the stars of the dish! It really is that simple!
Try These Ideas for a 2 Gram Sodium Diet that Tastes Great!
1. Use Low or No Sodium Herbs & Spices Liberally!
Of course, we know that herbs and spices add flavor to food. However, when you eliminate salt, you may still find that your food lacks flavor even when you use herbs and spices.
Not using enough herbs and spices when salt is eliminated is a common mistake! I recommend using generous amounts of your favorite NO SODIUM herbs and spices, possibly even doubling the usual amounts, for a dish that tantalizes the taste buds!
Also, please be open to trying new herbs, spices, and flavorings that you have not used in the past. You just might be surprised at the flavor you’ve been missing out on!
I conducted a very unscientific poll of people who are experienced in cooking for a low sodium or 2 gram sodium diet, for themselves and/or a loved one. I asked them to tell me the top herbs and spices they have found to be essential for flavoring their food (not including basic black pepper.)
Listed below is the top 10 suggested herbs/spices that you will want to have on hand at a minimum in your low sodium kitchen, according to my poll. This is by no means an all-inclusive list! Be sure to stock any of your favorite low and salt-free spices and herbs that are not mentioned below! If there are some mentioned below that you haven’t tried, I encourage you to do so!
- Garlic—It is available fresh, minced, granulated, or as a paste. However, the most versatile, shelf-stable, and usually the most economical form of garlic is garlic powder. Just make sure you use garlic powder, and NOT garlic salt!
- Minced onion/onion powder—Like garlic, minced onion and/or onion powder is a must! (As mentioned above with the garlic powder, be sure to use onion powder and NOT onion salt).
- Smoked paprika—This spice has a hint of sweetness and ranges in spiciness levels from mild to very hot. And, as the name implies, it has a smoky flavor.
- Italian Blend—This spice usually consists of a blend of parsley, basil, oregano, marjoram and thyme. Use it in any food that you want to give a, well…Italian flavor, of course!
- Basil
- Cumin
- Oregano
- Sweet paprika—This has a milder flavor than smoked paprika and is slightly sweet.
- Dill
- Chili powder—Please be aware that some chili powder does contain a small amount of salt (but usually only contains~ 10 mg of sodium per ¼ tsp)
Check out this tasty recipe for Easy Low Sodium Sausage! It takes just a couple of minutes to whip up and uses a special combination of common spices for an end result that is so flavorful you won’t miss the salt!
Listed below are some popular no salt added or low salt spice blends:
- Dash®️ Spice Blends (formerly Mrs. Dash®️)—Numerous varieties are available and can be purchased at most grocery stores.
- McCormick®️ Spice Blends –Several salt-free spice blends from this brand are available in most supermarkets.
- Kinder’s®️ No Salt Seasoning varieties—This can be purchased in some grocery stores and on-line on Amazon and online grocers.
- Benson’s Table Tasty®️ Salt Substitute—This is a salt substitute that actually tastes like salt! One thing I love about this product is that, unlike many other salt substitutes, Benson’s Table Tasty®️ does not contain potassium chloride! Therefore, it is safe for those needing to limit potassium in their diet, such as many of those with kidney disease. It contains no sodium and only 4 mg of potassium per ¼ teaspoon.
To learn more about Benson's Table Tasty Salt Substitute, you can read my review about it here!
- Dan-0®️ Seasoning Blends— Various spice blends are available by Dan-O®️ Seasonings. These are available online through their website and at select grocery stores. Please note, these spices are lower sodium but are not sodium-free. However, they can definitely be worked into your 2 gram sodium diet, with most containing 25-50 mg per ¼ teaspoon serving.
- Marshall’s Creek Spice Company— Has an extensive line of no salt spice blends. They even offer sample packs at a low cost.
- Chef Paul Prudhomme’s Magic Seasoning Blends®️ — Available in several no salt and lower salt varieties (most < 100 mg per ¼ tsp.)
- Pleasoning®️ Gourmet Seasoning Blends— Please see the “Dietitian Recommended Blends” on their website, which are lower in sodium, but not sodium-free. Most contain <100 mg sodium per ¼ tsp. However, some in this category contain up to 130 mg sodium and would be a little more difficult, but not impossible, to work into your low sodium or 2 gram sodium diet. My favorite variety is the Tasty 2 Seasoning Blend, which contains only 45 mg per ¼ tsp.
2. Liven it Up with Lemon!
Lemon juice
Lemons stimulate the production of saliva which in turn wakes up your taste buds and literally make food taste better! Many chefs consider lemon to be as effective of a flavor enhancer as salt!
When added to food at the end of the cooking process, lemon juice serves to brighten and liven up a dish! When added while cooking, it gives food a more complex flavor. Some even believe that a small amount of lemon juice in/on food mimics the taste of salt!
Lemon zest or rind
Use when you want to add lemon flavor without the acidity or extra liquid of lemon juice.
True Lemon ®️ crystalized lemon
I have been particularly excited to tell you about this product! True Lemon®️ makes a crystalized lemon product that comes in both individual packets and a shaker. Just add a small amount at the table, just like you used to add salt! It has the same sharpening effect as adding lemon juice to food.
This product is also available in orange and lime flavors and in various salt-free seasoning blends such as lemon pepper. Purchase True Lemon®️products at most grocery stores or on-line grocers.
3. The Secret’s in the Sauce!
Unfortunately, many sauces and condiments are difficult to fit into a low sodium diet because they are loaded with sodium. In fact, a single 1 or 2 tablespoon serving of some dressings and sauces can have as much as 200-300 mg of sodium or more!
Luckily, there are some lower salt options available. You will not be able to find them all in the regular supermarket, however, and will need to order some on-line. A few fan favorites include:
Dash®️ Marinades
These contain zero mg of sodium and are used as both a marinade and a sauce, usually for protein and/or vegetables. Dash®️ marinades can be difficult to find at the grocery store. You can purchase them on Amazon and some on-line grocers. Flavors available include:
- Garlic Herb
- Lime Garlic
No Salt Added Heinz®️ Ketchup
A one tablespoon serving contains only 5 mg of sodium.
ONE NOTE OF CAUTION: For those who need to limit potassium, be aware that this product contains potassium chloride as well as a small amount of natural potassium. The potassium content per 1 Tablespoon serving is approximately 180 mg (4% DV). Please consult your doctor or registered dietitian to determine if this can safely be worked into your meal plan.
Ketchup with 50% Less Sodium & Sugar
At ~70 mg of sodium per tablespoon, this product isn't as low as the No Salt Added Heinz®️ Ketchup, but it may be a better choice for those needing to watch the potassium in their diet. Great Value®️ (Walmart) and Target carry their own brand as well as other supermarket chains and even local supermarkets.
This ketchup version does not contain potassium chloride. According to the Great Value Tomato Ketchup with 50% Less Sodium & Sugar nutrition label, it contains 0% DV of potassium (very little).
Try our recipe for 1-Minute Low Salt BBQ Sauce (Kidney-Friendly) which uses 50% Less Sodium & Sugar Ketchup as its base. SO simple & SO good!
Worcestershire Sauce
You can use Worcestershire sauce in marinades, sauces, dressings, soups, casseroles, stews. Or, you may add it directly to meat or poultry when cooking. I debated whether I should mention Worcestershire sauce because some could argue that this isn’t a low sodium product. Depending on the brand, it usually contains ~55-65 mg/teaspoon.
However, Worcestershire sauce is super-flavorful and a little bit goes a long way! A typical dish or recipe might contain a tablespoon of Worcestershire sauce (3 teaspoons). When divided into several servings, the amount of sodium it contributes is fairly minimal.
Try these recipes which use just a little bit of Worcestershire sauce to take the flavor to a new level! Simple Salmon Stew Recipe & Low Sodium Chicken & Noodles (Slow-Cooker)
Kitchen Bouquet®️ Browning & Seasoning Sauce
This sauce is great for giving low sodium gravy, soups, stews, and sauces a richer taste and a nice brown color. You may also brush it onto meats, poultry, or even vegetables before roasting, broiling, or barbequing to aid with browning. One teaspoon contains only 10 mg of sodium. (keep reading below to learn more on the wonders of browning food as a way to boost flavor!)
Other low or sodium free sauces on Amazon & some grocery stores
Again, please be mindful of whether they contain potassium chloride if you need to limit potassium!
4. Cooking Methods Can Make a Huge Difference!
The following cooking methods serve to not only add flavor to food, but can enhance the taste of other ingredients in that food. This occurs as a result of chemical reactions in food when heat is applied.
Browning
Some examples of foods that often tastes better browned include meats, poultry, fish, eggs, and bread (i.e. toast).
Caramelizing
Caramelization occurs from the browning of sugar in food when heated. The result is a rich, buttery flavor and a pleasant brown color. Examples of food that you may caramelize include fruits, some vegetables (i.e. caramelized onions), honey, and maple syrup. Our Simple Salmon Stew Recipe uses caramelized onions to give the stew a richer flavor.
Roasting
Roasting is similar to baking in that it involves dry heat. However, when food is roasted, it is cooked at a higher temperature than with baking (usually 400 degrees F or higher).
Roasted nuts and vegetables are two examples of types of food that have a significantly different and more intense flavor after being roasted. Roasted vegetables develop a sweeter taste and are crispy and browned on the outside and tender on the inside.
Examples of vegetables that taste great roasted even without added salt include:
- Asparagus
- Bell peppers
- Broccoli
- Brussel Sprouts
- Carrots
- Cauliflower
- Onions
- Potatoes and sweet potatoes
- Squash, all types
5. Sweeten Things Up a Bit!
Adding a touch of sweetness to dishes can add interest and enhance flavor. Examples include:
- Glazing meats or vegetables or making a sauce with honey, maple syrup, brown sugar, jelly or marmalade.
- Adding fruit such as berries or mandarin oranges to lettuce salads and grapes or dried, sweetened cranberries to chicken salad.
- Adding sweeter vegetables such as carrots and sweet peas to a casserole, stew, or other dish.
6. Get a Little Spicy!
Another way to add flavor without salt is to turn up the heat! Examples to achieve this while adding minimal sodium, if any include:
- Spices-cayenne pepper, red pepper flakes, ground pepper, chili powder, smoked hot paprika
- Your favorite fresh or dried hot peppers
- Wasabi
- Horseradish
Note: most hot sauces are quite high in sodium.
7. Boost Flavor with Unsalted Broth!
Using unsalted chicken, beef, or vegetable broth instead of water when cooking foods such as pasta, rice, vegetables, and soup gives flavor and richness while adding minimal sodium. You can also use unsalted stock, but it is generally slightly higher in sodium than unsalted broth. One note: make sure the broth or stock is labeled as “unsalted” and not “reduced sodium” or “lower sodium”, which are usually still quite high in sodium.
Check out this tasty, creamy recipe for Low Sodium Macaroni & Cheese (Dump & Bake)! In this recipe, you cook dry pasta, unsalted chicken broth and the recipe’s other ingredients right in the oven in one easy step! Or try our Simple Salmon Stew Recipe which combines unsalted chicken broth and half-and-half to make a creamy, flavorful broth. BONUS: both recipes are kidney-friendly!
8. Make Flavorful Cheese a Focus!
Although cheese is not a low sodium food (and some types can even be considered high sodium), a small (emphasis on small) amount of flavorful cheese contributes BIG flavor! The result is delicious dish with a total sodium content that is still acceptable. Examples of flavorful cheese that can fit into a 2 gram sodium diet in small amounts include:
- Parmesan cheese
- Sharp cheddar cheese
- Feta cheese
- Aged asiago cheese
This recipe for Dump & Bake Low Sodium Macaroni and Cheese uses a blend of sharp cheddar cheese and cream cheese to create a dish that is so creamy and flavorful, you won’t believe it's low sodium!
9. Get Vibrant Flavor with Vinegar!
Similar to lemon, adding a small amount of vinegar to a food or dish gives it a sharp, fresh taste, especially when added at the end of the cooking process.
Different types of vinegars have their own unique flavors, so experiment to see which ones are most appealing in various dishes. Examples of vinegar varieties that work great in cooking include:
- Red Wine Vinegar
- White Wine Vinegar
- Apple cider vinegar
- Balsamic Vinegar—In addition to plain balsamic vinegar, balsamic glaze usually contains minimal sodium. You may purchase it at most grocery stores.
10. My Favorite Hack for Tasty, Creamy Casseroles
I'd like to take this opportunity to tell you about one of my favorite new-ish products that can be a game-changer when making low sodium casseroles, creamy soups, and sauces. This product is Campbells®️ condensed unsalted cream soup. It is available in 3 varieties:
- Unsalted Cream of Mushroom
- Unsalted Cream of Celery
- Unsalted Cream of Chicken
I will admit that, by themselves, these soups can be rather bland. But when used in conjunction with your preferred herbs and spices, they can be a great way to enjoy a good old-fashioned casserole! This is often not possible when using regular condensed cream soup because it is super-high in sodium!
Side note: Another great characteristic of Campbell’s®️ condensed unsalted cream soups is that they are also low in potassium and phosphorus and contain no phosphate additives. This is great news for those who also need to limit potassium and phosphorus, such as some people with kidney disease.
Conclusion
There are many health concerns or reasons why you may need or choose to follow a low sodium or 2 gram sodium diet. Or, perhaps you follow a low sodium diet to prevent health problems.
Regardless of why you are cutting back on salt, doing so can be a shock to your taste buds! However, by being open to exploring new tastes, ingredient combinations, products, and cooking techniques, you can limit your sodium intake without sacrificing flavor!
Let us know in the comments if any of the above suggestions work for you! Or, feel free to share your own favorite low sodium cooking hack!
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