Onion soup mix is a popular ingredient used to add flavor to various dishes like dips, meatloaf, casseroles, and of course – onion soup. The trademark flavor comes from a combination of dried onions, beef bouillon, salt, and other seasonings. While traditional onion soup mixes pack a punch of flavor, they also contain a lot of sodium. For people looking to reduce their salt intake, a low sodium onion soup mix is a great alternative.
What is onion soup mix?
Onion soup mix is a blend of dehydrated onions, salt, beef or vegetable bouillon, MSG, parsley, onion powder, garlic powder, and other spices. It originated as a packet of dried onion soup seasoning launched by Lipton in 1952. The mix was designed to simplify cooking by allowing home cooks to quickly prepare onion soup by just adding water. Over the years, cooks realized that onion soup mix can also be used as a versatile seasoning blend to enhance the flavor of all kinds of savory dishes.
Commercial onion soup mixes contain a lot of salt – around 20-25% of the daily recommended value per 1/4 cup serving. The high sodium content boosts the flavor but makes it hard to use for people on low-sodium diets. Thankfully, it’s easy to make a lower salt substitute at home.
Benefits of a low sodium onion soup mix
A low salt onion soup mix has around 25-50% less sodium compared to regular mixes. This makes it moreheart healthy and ideal for people looking to reduce their sodium intake such as:
- People with high blood pressure or a family history of hypertension
- Anyone following a low-sodium diet for health reasons
- Older adults who need to limit salty foods
- Anyone aiming to improve their overall nutrition
Lower-salt mixes allow you to enjoy the savory onion flavor without excess sodium weighing down the dish. You can use more of the mix to bump up the flavor without worrying about going overboard on salt.
How to make a low sodium onion soup mix
Making homemade onion soup mix lets you control the amount of salt and customize the blend to your tastes. Here are two recipes – one with salt and one salt-free – that mimic the savory flavor of traditional mixes.
Low-Sodium Onion Soup Mix
This version contains a modest amount of salt to enhance the flavor.
| Ingredients | Amount |
|---|---|
| Dried minced onions | 1/2 cup |
| Onion powder | 2 Tbsp |
| Garlic powder | 1 Tbsp |
| Dried parsley | 1 Tbsp |
| Table salt | 1 tsp |
| Ground black pepper | 1/2 tsp |
| MSG (optional) | 1/2 tsp |
Instructions:
- Mix together all ingredients until well blended.
- Store in an airtight container away from heat, light, and moisture.
- Use within 6 months for best flavor.
Salt-Free Onion Soup Mix
Omit the salt for an onion soup mix that’s completely sodium-free.
| Ingredients | Amount |
|---|---|
| Dried minced onions | 1/2 cup |
| Onion powder | 2 Tbsp |
| Garlic powder | 1 Tbsp |
| Dried parsley | 1 Tbsp |
| Ground black pepper | 1/2 tsp |
| MSG (optional) | 1/2 tsp |
Instructions:
- Mix together all ingredients until well blended.
- Store in an airtight container away from heat, light, and moisture.
- Use within 6 months for best flavor.
Feel free to adjust the amounts of dried onions, onion powder, garlic powder, and other seasonings to suit your tastes. A touch of beef or mushroom bouillon powder can add savory depth similar to commercial mixes without much extra sodium.
How to use homemade low sodium onion soup mix
Homemade low salt onion soup mix can be used as a substitute for regular mixes in any recipe. Use it to make quick onion dip, sprinkle on meat before roasting, add flavor to soups and stews, mix into meatloaf or burgers, stir into mashed potatoes, and more. Here are some of the most popular ways to use up this versatile spice blend:
Onion Soup
To make onion soup, heat 4 cups of beef or vegetable broth just until simmering. Whisk in 1/4 cup of the low salt onion soup mix until smooth. Add sliced onions and continue to simmer until they are tender. Adjust any other seasonings to taste. Top bowls of soup with toasted bread and melted Swiss cheese.
Onion Dip
Blend 1 cup sour cream, 1 cup Greek yogurt, 1/4 cup low sodium onion soup mix, 1 tsp Worcestershire sauce, 1 minced garlic clove and the juice from 1/2 lemon. Cover and refrigerate for flavors to blend, about 2 hours. Serve with potato chips, pretzels, or raw veggies.
Green Bean Casserole
In a skillet, cook sliced mushrooms and minced garlic in butter or olive oil until tender. In a casserole dish, mix cooked green beans, mushroom mixture, 1/4 cup onion soup mix, and 1/4 cup milk or cream. Top with toasted french fried onions and bake at 350°F until bubbly and golden brown.
Roast Chicken or Beef
Rub a teaspoon of the low sodium onion soup mix directly on chicken pieces or beef roasts before cooking. The onions and garlic will permeate the meat as it cooks, adding plenty of flavor.
Meatloaf
When mixing ground beef or turkey for meatloaf or burger patties, add 2-3 Tbsp of the homemade mix. It will add moisture and flavor to the meat without over-salting.
Pot Roast Seasoning
Generously season beef or pork shoulder with the onion soup mix before searing and cooking to add the quintessential savory flavor to pot roasts or pulled pork.
Ranch Dressing
Whisk 1 cup mayo, 1 cup buttermilk, 1 tsp dried parsley, 1 garlic clove, 2 Tbsp onion soup mix, 1 tsp lemon juice, 1/4 tsp black pepper and optional chopped chives. Thin with milk to desired consistency.
Where to buy low sodium onion soup mix
While homemade has less sodium than store-bought, there are some commercial low salt onion soup mixes available too. Look for products with at least 25% less sodium than regular mixes. Some options are:
- McCormick Low Sodium Onion Soup Mix – 150mg sodium per 1/4 cup
- Hormel Lower Sodium Onion Soup and Dip Mix – 170mg sodium per 1/4 cup
- Shore Lunch Low Sodium Soup and Dip Mix – 160mg per 2 Tbsp
- Edward & Sons Low Sodium Not-Chick’n Bouillon Cubes – 10mg sodium each
- Frontier Soup and Dip Mix – 140mg sodium per 2 tsp
Check the nutrition labels and look for options with no added MSG. Reputable natural food brands will offer low-sodium onion soup mixes with clean ingredients.
Conclusion
Onion soup mix adds so much flavor but is high in sodium. Making your own low salt onion soup mix at home lets you control the ingredients and sodium content. Simply combine dried minced onions, onion powder, garlic powder and other spices of your choice. Use the homemade blend anywhere you’d use regular onion soup mix to add big flavor without excess salt.