Salt-Free Seasoning Recipes for Kidney Stone Formers

As you know, lowering salt in your diet is essential in preventing new stones. When we overeat sodium, we pee less, and more calcium can end up in our urine. Both of these problems can increase your kidney stone risk.

I have been on a low-sodium diet (1,500 mg/day) for a very long time, but I remember how hard it was at first to make the taste adjustments. That being said, the average time it takes for my patients to get used to lower-sodium foods is only about two weeks. Really! Once you reduce sodium in your diet, salty food (like restaurant soup) will no longer taste good, and you’ll think, “How was I eating all that sodium?”

Just because we’re lowering our sodium intake doesn’t mean we can’t still enjoy great tasting food! Here is a collection of sodium-free seasoning mixes I use in my kitchen—and it’s much cheaper to make these than to buy them at the store. You’ll save a lot of money and can make most of these from spices you already have in your cupboard. 

The little jars are super cute, too, and I often give these as gifts to people for the holidays or birthdays. They love them! You can find the jars with labels here.* They also come with a tiny funnel to help you prep!

Enjoy!

Your friend and advocate,

Jill

P.S. These ingredients are dried; although a few herbs/spices might be higher in oxalate (like cinnamon), this is a portion game. You can still enjoy some higher oxalate spices, just not in vast amounts, and be sure to meet your calcium needs daily.

---

Tex-Mex Seasoning

• 1 tbsp chipotle chile powder
• 2 tsp smoked paprika
• 2 tsp cumin
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp oregano
• 1/2 tsp pepper
• pinch Ceylon cinnamon
• pinch cloves
• pinch nutmeg

Uses: Tacos, fajitas, hamburgers, rice, veggies, anything you want!

---

BBQ Seasoning

• 1.5 tbsp smoked paprika
• 1/2 tbsp pepper
• 1/2 tbsp garlic powder
• 1/2 tbsp onion powder
• 1/2 tbsp thyme
• 1/2 tbsp cumin
• 2 tsp nutmeg
• 1/2 tsp expresso powder

Uses: All meats, veggies, potatoes, rice, wings, shrimp, popcorn! Endless ideas!

---

Poultry Seasoning

• 2 tbsp sage
• 1.5 tbsp thyme
• 1 tbsp dried basil
• 1/2 tbsp rosemary
• 1/2 tbsp onion powder
• 1/2 tbsp nutmeg
• 1 tsp pepper

Uses: You might think that with this salt-free seasoning, you can only use it for chicken and turkey. Not so! I use it for soups, meatballs, pizza, dips, eggs, rice, and potatoes (yes, you can still have potatoes on a lower oxalate diet- portions are not perfection!)

---

Taco No-Salt Seasoning

• 3 tbsp chipotle chile powder (this is spicy; you may want reg chile powder)
• 2 tbsp cumin
• 1 tbsp smoked paprika
• 2 tsp oregano
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/8 tsp cayenne powder (if you like)
• 1/8 tsp Ceylon cinnamon

Uses: Tacos, fajitas, rice, ground beef, chicken, ground turkey, potatoes, anything your heart desires!

---

Chile No-Salt Seasoning

• 2 tbsp chili powder
• 1.5 tbsp cumin
• 1 tbsp garlic powder
• 1 tbsp smoked paprika
• 1 tbsp onion powder
• 1/2 tbsp oregano
• 1/4 tsp cayenne pepper (if you desire)
• 1/4 tsp expresso powder (omit if you desire) adds depth and chocolaty richness to me

Uses: Ground beef, any ole meat, potato, eggs, rice, popcorn, etc.

---

“Dorito” Flavored Popcorn LOW-Salt Seasoning

• 4 tbsp nutritional yeast powder*
• 2 tsp paprika or smoked
• 1 tsp garlic powder
• 1 tsp cumin
• 1/2 tsp onion powder

Uses: Well, of course, popcorn, but veggies, meat, potatoes, eggs, you name it!

The nutritional yeast, or “nooch,” as vegans call it, is used as a cheese substitute and contains a bit of sodium—20 mg per two tablespoons. Notice, too, that I buy the powder for my seasonings, not the flakes! I love just plain old “nooch” on my popcorn. Just get an olive oil spray bottle, gently spray your popcorn, and sprinkle your seasoning. Enjoy!

---

Greek No-Salt Seasoning

• 2 tbsp dried basil
• 2 tbsp oregano
• 1 tbsp garlic
• 1 tsp onion powder
• 1 tsp black pepper
• 1 tsp parsley
• 1 tsp mint
• 1 tsp dill
• 1/2 tsp smoked paprika
• 1/2 tsp thyme
• 1/4 tsp nutmeg

Uses: This is one of my all-time favorites, and I use it on everything. Rice, chicken, chicken wings and thighs, turkey, fish, ground beef, potatoes, popcorn, pasta, and Greek yogurt.

---

Herbes de Provence

• 2 tbsp oregano
• 2 tbsp thyme
• 2 tbsp tarragon
• 2 tbsp basil
• 2 tbsp parsley
• 1 tbsp dill
• 1 tbsp rosemary
• 1 tsp onion powder
• 1/2 tsp sage

Uses: Roast chicken, grilled fish, roasted veggies, lamb, and omelets!

---

Pumpkin Pie Spice

• 3 tbsp Ceylon cinnamon*
• 2 tsp ginger
• 2 tsp nutmeg
• 1.5 tsp allspice
• 1.5 tsp clove

Uses: Yogurt, coffee grounds, cottage cheese, Farmer’s cheese, squash, pancakes, popcorn, whisk it into my milk, you name it. It has no sugar but adds a sweet fall taste to anything you like. I use it in all my baking, too. Yes, cinnamon is high in oxalate, but portion, not perfection, applies here. Notice I use Ceylon cinnamon. There is a vast difference in taste between it and regular cinnamon. It might be worth the extra pennies to you. I get mine on Amazon. If not, use whatever cinnamon you own.

---

Gingerbread Spice

• 2 tbsp Ceylon cinnamon
• 1 tbsp ginger
• 1 tbsp nutmeg
• 1/2 tbsp cloves
• 2 tsp cardamom
• 1 tsp allspice

Uses: Yogurt, cottage cheese, Farmer’s cheese, baked goods, coffee grounds, I whisk it in my milk for a nightcap—yes, this is considered a nightcap for a health-conscious 60 yr old (haha).

---

Ranch Dressing LOW Salt Dry Mix*

• 2.5 tbsp powdered buttermilk*
• 1/2 tbsp dried Parsely
• 1 tsp dill
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp dried chives

To make ranch dressing:

1. Mix with Greek yogurt to make the dressing.
2. Add milk plant, regular, or water to thin the dressing out until you get your desired consistency.
3. Use a ratio you are happy with.

Uses: I typically use this when I eat some raw veggies. I use 1/2 cup of Greek nonfat plain yogurt with 1.5 TBS of the ranch dry mix. You could also add this to sour cream! Or maybe sprinkle the dry mix on popcorn, potatoes, rice, meat, etc. Also, use the ratio that you like best. You might want to use more or less of the dry mix with your base. YOU DO YOU!

Note: Buttermilk powder has 90mg of sodium per 2 tbsp used. So note that this mix is NOT salt-free but has a heckuva less sodium than ranch dressing.

*This is an affiliate link that I may make a few cents on at no extra cost to you.