Everything but the Bagel seasoning has become a pantry staple for many home cooks and foodies. This versatile blend of seeds and herbs can be sprinkled on everything from eggs to avocado toast for an extra punch of flavor. However, with many popular spice blends containing salt, some people wonder if there is a salt-free version of Everything but the Bagel seasoning available.
What is Everything but the Bagel Seasoning?
Everything but the Bagel seasoning typically contains a blend of toasted sesame seeds, poppy seeds, dried garlic, dried onion, and salt. Some spice companies add other ingredients like black sesame seeds, dried parsley, and red pepper flakes. The blend of seeds, herbs, and salt gives the seasoning its signature savory, nutty, and slightly spicy flavor. It’s meant to replicate the taste of an everything bagel, without the bread.
This versatile seasoning can be sprinkled on avocado toast, eggs, salads, roasted vegetables, cottage cheese, yogurt, and more. It provides a pop of flavor and crunch that enhances many foods. The blend of onions, garlic, and poppy seeds gives it an oniony, garlicky, earthy taste.
The Role of Salt in Everything but the Bagel Seasoning
Salt is an important ingredient in Everything but the Bagel spice blend. It enhances and balances out the other flavors. Salt brings out the flavors of foods and makes them taste more prominent. This is why salt is added to spice blends, along with sweet and savory spices and herbs.
However, many people limit their sodium intake due to health reasons. High sodium intake has been linked to high blood pressure, heart disease, and stroke. The Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day.
So for people following low-sodium diets, the salt content in Everything but the Bagel seasoning can be a concern. The amount of sodium per serving ranges between brands, but can be around 150-200mg per teaspoon. For salt-sensitive individuals, this makes it difficult to sprinkle Everything but the Bagel seasoning liberally without going over their daily sodium budget.
Options for Salt-Free Everything but the Bagel Seasoning
Luckily, there are some salt-free options available for people looking to reduce their sodium intake:
Make Your Own
The easiest way to control the sodium content is to make homemade Everything but the Bagel seasoning without salt. Simply mix together toasted sesame seeds, poppy seeds, dried minced garlic, dried minced onion, and any other desired spices like black sesame seeds or red pepper flakes. Store in an airtight container. The blend won’t have that salty flavor, but can still add nuttiness and savoriness to foods.
Purchase Salt-Free Blends
Some companies make ready-made salt-free or reduced sodium Everything but the Bagel seasoning:
- A company called Salt Girl makes a no-salt Everything Bagel blend with onions, sesame seeds, and garlic.
- Spice Blends Inc. has a Salt-Free Everything Bagel Seasoning.
- Emily Stores offers a Lower Sodium Everything Bagel Seasoning with 45mg sodium per serving.
- Stonewall Kitchen has an Everything Bagel Seasoning with No Salt Added.
These provide the same blend of seeds, herbs, and spices without the high sodium content. Be sure to check the label to confirm the sodium level per serving. Even blends labeled “no salt added” can still contain a small amount of sodium from garlic or onion powder.
Add a Pinch of Salt
When preparing a salt-free blend at home, you can always add a small pinch of salt to balance the flavors. Use just 1/8 to 1/4 teaspoon of salt for every tablespoon of seasoning blend. This will provide a touch of saltiness while still keeping the total sodium low.
Use Umami Flavor Boosters
In the absence of salt, you can use ingredients high in umami or “savory” flavor to give that salty taste. Mushrooms, tomato powder, nutritional yeast, smoked paprika, Worcestershire sauce, or Bragg’s Liquid Aminos are good options. Adding a dash of one of these ingredients to your salt-free blend mimics that savory, mouthwatering quality that salt provides.
Tips for Using Salt-Free Everything but the Bagel Seasoning
When using salt-free Everything but the Bagel seasoning, keep these tips in mind:
- Use it generously since you don’t have to worry about sodium.
- Try it on salads, eggs, avocado toast, cottage cheese, roasted veggies, and more.
- Add a pinch of natural salt if needed for flavor.
- Pair with umami-rich ingredients like mushrooms, tomato, or Worcestershire sauce.
- Store in an airtight container away from light and heat to preserve freshness.
- Make your own blend using toasted sesame seeds, poppy seeds, dried garlic, onion, and any other desired spices.
While it may lack that salty zip, salt-free Everything but the Bagel seasoning still packs a flavorful punch. With its crunchy nuttiness and savory onion-garlic taste, it can enhance a wide variety of foods without spiking your sodium intake.
Nutrition Facts of Salt-Free Everything but the Bagel Seasoning
Here is the nutrition information for a typical 1 tablespoon serving of homemade salt-free Everything but the Bagel seasoning:
| Nutrient | Amount |
|---|---|
| Calories | 45 |
| Total Fat | 2.5g |
| Carbohydrates | 3g |
| Protein | 2g |
| Sodium | 5mg |
As you can see, without added salt, the sodium content is negligible. The seasoning gets most of its calories from the healthy unsaturated fats in sesame seeds. It also provides a small amount of dietary fiber, protein, and micronutrients like iron, calcium, and zinc.
So salt-free Everything but the Bagel seasoning can add a flavor punch without the excess sodium and is relatively low in calories. Keep in mind that store-bought blends may have slightly different nutrition profiles depending on added spices and ingredients. But they make a nutritious alternative to regular Everything but the Bagel seasoning for those monitoring sodium intake.
Risks and Considerations of a Low Sodium Diet
While limiting sodium is recommended for many people, there are some risks and considerations with an extremely low sodium diet:
- May be difficult to get enough sodium, which the body still requires in small amounts.
- Can negatively impact athletic performance.
- May increase risk of hyponatremia (low blood sodium).
- Can make following a well-balanced diet challenging.
- May increase feelings of deprivation if avoiding all salty foods.
- Requires careful menu planning and food preparation.
That’s why using salt-free seasoning blends in moderation while still including some natural, minimally processed sodium-containing foods can help strike that balance. Consulting with a doctor and registered dietitian is also recommended to ensure your sodium targets are appropriate for your individual health needs.
Recipes Using Salt-Free Everything but the Bagel Seasoning
Here are a few tasty ways to use salt-free Everything but the Bagel seasoning:
Sesame Scallion Avocado Toast
Ingredients:
- 1 slice whole grain bread, toasted
- 1⁄2 ripe avocado, mashed
- 1 tbsp salt-free Everything but the Bagel seasoning
- 1 tbsp sesame seeds
- 2 tbsp chopped scallions
- Dash of red pepper flakes (optional)
Instructions:
- Toast bread slice to desired crispness.
- Mash avocado and spread evenly on toasted bread.
- Sprinkle Everything but the Bagel seasoning, sesame seeds, scallions and red pepper flakes (if using).
- Slice in half or quarters and enjoy!
Everything But the Bagel Roasted Chickpeas
Ingredients:
- 1 15-oz can chickpeas, rinsed and drained
- 1 tbsp olive oil
- 2 tbsp salt-free Everything but the Bagel seasoning
Instructions:
- Preheat oven to 400°F.
- Pat chickpeas dry with a paper towel.
- Toss chickpeas with olive oil in a bowl until coated.
- Add Everything but the Bagel seasoning and toss to coat.
- Spread chickpeas in a single layer on a baking sheet.
- Roast for 35-40 minutes, shaking pan occasionally, until crispy and browned.
- Let cool and enjoy as a crunchy snack!
Everything Bagel Salmon Salad
Ingredients:
- 2 cans (5oz each) salmon, drained
- 3 tbsp plain Greek yogurt
- 1 tbsp lemon juice
- 2 tbsp salt-free Everything but the Bagel seasoning
- 1⁄4 cup diced onion
- 2 tbsp chopped fresh dill
Instructions:
- In a medium bowl, combine salmon, Greek yogurt, lemon juice, Everything but the Bagel seasoning, onion and dill.
- Gently mix until fully combined.
- Serve on bread, crackers or over a salad.
Where to Buy Salt-Free Everything but the Bagel Seasoning
Here are some places where you can find salt-free Everything but the Bagel seasoning:
- Health food stores (in the spice aisle)
- Online from spice retailers like Penzeys Spices, Spice House, and Savory Spice Shop.
- Large supermarkets like Kroger, Safeway, Wegman’s, etc. (in the spice section)
- Amazon and other online retailers
- Directly from salt-free seasoning brands like Salt Girl, Stonewall Kitchen, etc.
- Make your own at home with bulk spices and seeds
Check the nutrition label and look for blends with zero or minimal sodium per serving. You can also find shakers of salt-free Everything but the Bagel seasoning to keep handy by the stove for spur of the moment seasoning.
Conclusion
Everything but the Bagel seasoning has become a pantry staple for flavoring up all kinds of foods. While traditional blends contain salt, there are options for people looking to reduce their sodium intake. Making your own blend at home without salt is an easy, customizable way to control sodium content. There are also ready-made salt-free spice blends available from some seasoning companies and health food stores. While not exactly the same as the original, salt-free Everything but the Bagel seasoning provides that same nutty, oniony, garlicky flavor profile without excess sodium. A pinch of natural salt can always be added back in for those who don’t need to restrict sodium completely. Used creatively, this versatile seasoning can add oomph to eggs, avocado toast, salads, meats, and more without sacrificing taste.