One of the biggest nutrition challenges for people living with chronic kidney disease is adjusting to a lower-sodium diet. High sodium intake can lead to increased thirst, elevated blood pressure, and swelling. But with salt hiding in everything, from takeout to processed foods, and even your favourite seasoning blends, it can feel like everything tasty is off the table. The truth is… low-sodium doesn’t have to mean low-flavour. Kidney friendly eating doesn’t have to be bland or boring. You can boost the flavour of your cooking by using naturally sodium-free herbs and spices, and by creating your own seasoning blends. It’s easier than you think, so let’s get into it with a kidney friendly taco seasoning!
Flavour enhancers for kidney friendly eating
Many spices can support a kidney-friendly diet on their own! Spices like cinnamon, turmeric, ginger, and garlic powder have anti-inflammatory and antioxidant properties which can be supportive of combating CKD-related inflammation and oxidative stress. These spices can be used in everything from teas and stir-fries to baked goods and soups to naturally boost flavour without added salt.
Herbs such as basil which you can use in soups, sandwiches or as a garnish can also add flavour without adding significant amounts of potassium or phosphorus. Oregano, rosemary, and chives are other safe options, and many of these can be used fresh or dried depending on the dish.
Even acidic and citrus ingredients such as oranges, lemons, and vinegar can replace salt and blend the flavours of your dish and enhance the potency of its flavours. An example would be incorporating lemon zest and red wine vinegar to your salad’s vinaigrette. Balsamic vinegar or lime juice can also be great additions to marinades and cooked vegetables.
A word on salt subsitutes
While there are several table salt alternatives available on the market, many contain potassium-based additives like potassium chloride. For individuals with chronic kidney disease, this can pose a risk. Always check the ingredient list carefully and consult with your dietitian if you are unsure.
Kidney friendly taco seasoning
You don’t have to give up your favorite Mexican dishes to keep your sodium intake in check. Simply mix the ingredients below to create a flavorful, kidney friendly taco seasoning. Store it in an airtight jar or container, and you’ll have a delicious seasoning ready to use whenever you need it. This recipe is designed to season about 1 pound of ground protein like turkey or chicken or tofu to make a great taco filling. You can be keep the spice mix for up to 6 months.
- 1 tbsp chili powder
- 1½ tsp cumin
- 1 tsp pepper
- ½ tsp paprika
- ¼ tsp dried oregano
- ¼ tsp crushed red pepper flakes
- ¼ tsp onion powder
- ¼ tsp garlic powder
Cajun Blend
Cajun seasoning comes from Louisiana’s Cajun community, combining influences from French, African, and Native American cooking traditions. It has become increasingly popular in recent years for its bold, savory flavor, which works well in a variety of kidney-friendly dishes. This includes cauliflower rice, tofu or even baked chicken breast.
The following is a salt-free cajun recipe that will result in 20 portions. Try mixing this seasoning with some black beans to make a burrito bowl.
- 2 tbsp paprika
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 2 tsp black pepper
- 2 tsp cayenne pepper
- 2 tsp dried thyme
- 2 tsp dried oregano
Curry Powder
Curry powder is a warm, aromatic spice blend with South Asian roots that can be added to foods such as chickpeas, lentils, and chicken for a slight kick! It’s been popularized due to the depth and colour it adds to any simple dish.
This recipe makes 1 ¼ cups of seasoning and each serving size is a tablespoon. You can store it in a cool dry area, in an airtight container for up to 6 months.
Try this recipe to make a curried chickpea salad mix to put ontop of a leafy green salad or on a sandwich
- ½ tsp ground cloves
- ¼ cup ground cumin
- ¼ cup ground coriander
- 3 tbsp turmeric
- 2 tbsp sweet paprika
- 2 tbsp ground mustard
- 1 tbsp fennel powder
- ½ tsp green chili powder
- 2 tsp ground cardamom
- 1 tsp ground cinnamon
- ½ tsp ground cloves
Favour without the salt
As we’ve explored, there are countless ways to season your meals without relying on salt, that doesn’t compromise flavour. In fact, experimenting with salt-free herbs and spice blends can often lead to more vibrant and exciting dishes than ever before. The goal isn’t to eliminate all sources of sodium, but to make mindful choices where you can.
By focusing on flavor-enhancing herbs, spices, and homemade blends, you can take control of your meals in a way that supports kidney health and still brings joy to your plate. In the comments, share what your favourite seasoning blend is.
This article was written by Kimia Oshagi, Nutrition Student Volunteer.
This article was reviewed by Emily Campbell, RD CDE MScFN.