FREE KSD Savory Spice Recipes

Here is another batch of FREE homemade, no-sodium spice recipes you can add to your KSD spice collection. When you are trying to lower sodium and sugar, it helps to increase flavor with spices, herbs, and low-sodium seasonings. Hope you like them!

I have many other free seasoning recipes on my website; you can find them here and here. Whether you want salt-free, sugar-free, or just cozy and warm, I’ve got it all. Below are a few of my favorite Autumn/Winter flavors that you can use on a variety of dishes. Some may even taste great on popcorn and yogurt (as a dressing)!!

Thanksgiving Spice

KSD friendly — No sodium — warm and cozy

Flavor notes:

This warm, savory blend captures the comforting flavors of the season without the sodium, sugar, or high-oxalate ingredients that get stone formers in trouble. Think holiday coziness without the food coma: sage, thyme, rosemary, fennel, and smoked paprika working together to give you that “holiday kitchen” aroma on chicken, turkeys, veggies, beef bowls, soups, roasted squash, and even tofu. Use it anytime you want a little comfort with zero consequences.

Full-Jar Batch (fills a standard 4-oz spice jar) 

I buy the spice jars here

Ingredients:

• 4 tablespoons dried sage
• 4 tablespoons dried thyme
• 3 tablespoons dried rosemary, crushed
• 3 tablespoons smoked paprika
• 2 tablespoons ground fennel seed
• 1 tablespoon black pepper
• 1 tablespoon nutmeg
• 1 tablespoon allspice
• 1 tablespoon onion powder

Instructions:

1. Combine all ingredients in a bowl. Mix well.
2. Use a funnel to transfer into a clean 4-oz spice jar.
3. Store airtight in a cool cabinet for up to 6 months.

How to use:

• ½–1 teaspoon per serving
• Add during browning for meat dishes
• Sprinkle over roasted veggies
• Stir into soups and broths
• Mix with yogurt or oil for rubs/marinades

Sausage-Style Thanksgiving Spice

KSD-Friendly — No Sodium — Bold + Savory

Flavor Notes:

Think: breakfast sausage meets warm and cozy holiday kitchen. Fennel forward, paprika-rich, sage-heavy, and absolutely no salt. This is the blend for people who miss sausage flavor but don’t want the sodium!

Full-Jar Batch (fills a standard 4-oz spice jar)

Ingredients:

• 3 tablespoons ground fennel seed
• 3 tablespoons smoked paprika
• 3 tablespoons dried sage
• 2 tablespoons dried thyme
• 2 tablespoons dried rosemary, crushed
• 1 tablespoon onion powder
• 1 tablespoon black pepper
• 1 tablespoon dried marjoram (classic sausage herb)
• 1 tablespoon nutmeg
• 1 teaspoon allspice
• Optional: 1 teaspoon red pepper flakes for a “hot sausage” version

Instructions:

1. Combine all spices in a bowl.
2. Mix thoroughly.
3. Funnel into a clean 4-oz jar and store airtight for up to 6 months.

How to Use:

• 1 teaspoon per serving for strong sausage punch
• Mix into ground beef, turkey, or chicken
• Sprinkle into soups, stews, or veggie sautés
• Stir into yogurt or oil for a no-salt marinade
• Add to cabbage bowls, roasted potatoes, squash, or eggs

Smoky Hearth Blend

KSD-Friendly — No Sodium — Deep + Savory

Flavor Notes:

Here is the boldest blend: smoked paprika layered with charred warmth, a touch of chili for body, and savory herbs. No nutmeg, no allspice — cleaner, darker, more modern than the other two. Perfect for bowls, roasted veg, burgers, chicken thighs, baked or fried tofu, and anything that needs “depth” without salt.

Full-Jar Batch (fills a standard 4-oz spice jar)

Ingredients:

• 4 tablespoons smoked paprika
• 3 tablespoons ground fennel seed
• 2 tablespoons dried thyme
• 2 tablespoons dried rosemary, lightly crushed
• 2 tablespoons black pepper
• 1 tablespoon dried oregano
• 1 tablespoon dried marjoram
• 1 teaspoon chili powder (salt-free)
• 1 teaspoon red pepper flakes
• Optional: 1 teaspoon mustard powder (for extra tang and sausage-like sharpness)
• Optional: 1 teaspoon garlic powder

Instructions:

1. Combine all ingredients in a mixing bowl.
2. Stir until thoroughly blended.
3. Funnel into a clean 4-oz spice jar.
4. Store airtight for up to 6 months.

How to Use:

• ½–1 teaspoon per serving
• Amazing on ground beef, turkey, or chicken, tofu
• Adds depth to cabbage bowls, roasted carrots, tacos, zucchini, and squash
• Fold into yogurt + lemon juice for a smoky, low-sodium marinade
• Sprinkle over potatoes, pumpkin, or tofu
• Add to soups or broths for backbone without salt

I am very thankful to each of you. Thank you for being here, and thank you for the trust you have given me to help you along your health journey!

Enjoy your long weekend!

Your friend,
Nurse Jill

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