Mrs. Dash is a popular salt-free seasoning blend that can be used to flavor many different dishes. It typically contains a mix of herbs, spices, onion, garlic, lemon juice powder, and other flavorings. However, some people need to avoid MSG, which can be found in some Mrs. Dash products, or simply want to use a different salt-free seasoning. Luckily, there are many great options for salt-free seasonings that can be used in place of Mrs. Dash.
Quick Answers
– Homemade salt-free seasoning blends
– Store-bought salt-free seasoning blends
– Herbs and spices like oregano, basil, thyme, rosemary, garlic powder, onion powder, etc.
– Lemon juice and zest
– Spice blends like Italian seasoning, taco seasoning, cajun seasoning, etc.
– Soy sauce or Bragg’s Liquid Aminos
– Vinegars
– Spice pastes like harissa or curry paste
– Umami flavorings like nutritional yeast, mushrooms, tomato paste, Worcestershire sauce
Homemade Salt-Free Seasoning Substitutes
One of the best options for replacing Mrs. Dash is to make your own homemade salt-free seasoning blend. This allows you to control exactly what goes into the blend and customize it to your taste preferences. Homemade blends also tend to be more economical in the long run compared to store-bought blends. Here are some easy homemade seasoning blend recipes to try:
Italian Herb Seasoning
– 2 tablespoons dried basil
– 2 tablespoons dried oregano
– 1 tablespoon dried thyme
– 1 tablespoon dried rosemary
– 1 tablespoon garlic powder
– 2 teaspoons onion powder
– 1/2 teaspoon dried sage
Mix all ingredients together and store in an airtight container. Sprinkle over chicken, fish, veggies, pasta dishes, etc. for instant Italian flavor.
Taco Seasoning
– 2 tablespoons chili powder
– 1 tablespoon cumin
– 1 tablespoon paprika
– 1 tablespoon oregano
– 1 teaspoon garlic powder
– 1 teaspoon onion powder
– 1/4 teaspoon cayenne pepper (optional)
Whisk together and add to lean ground beef or turkey, chickpeas, or cauliflower rice for homemade tacos.
Lemon Herb Seasoning
– Zest of 2 lemons
– 3 tablespoons dried parsley
– 1 tablespoon dried oregano
– 1 tablespoon dried thyme
– 1 tablespoon onion powder
– 2 teaspoons garlic powder
– 1/2 teaspoon black pepper
Mix together and use to season fish, chicken, rice dishes, roasted veggies and more.
Cajun Blackening Spice
– 1 tablespoon paprika
– 2 teaspoons garlic powder
– 2 teaspoons onion powder
– 2 teaspoons dried oregano
– 2 teaspoons dried thyme
– 1 teaspoon cayenne pepper
– 1/2 teaspoon black pepper
– 1/2 teaspoon white pepper
Rub onto protein like chicken, fish or steak before pan-searing for an easy blackened flavor.
Store-Bought Salt-Free Seasoning Blends
If you don’t have time to make your own blend, there are many pre-made salt-free seasoning options at grocery stores and online. Here are some good store-bought Mrs. Dash alternatives to look for:
| Brand | Seasoning Blend |
|---|---|
| Spice Hunter | Salt Free Lemon Herb |
| Simply Organic | Salt-Free Seasoning |
| The Spice House | Salt Free Steak Seasoning |
| Frontier Co-op | Salt-Free Fiesta Lime Seasoning |
| Molly McButter | Sprinkle Salt-Free Seasoning Blends |
| Weber | Salt-Free Seasoning |
| Mrs. Dash | No Salt Added Seasoning Blends |
Look for salt-free blends without MSG or hidden sources of sodium like disodium inosinate or disodium guanylate. Read labels carefully since some “salt-free” blends actually contain salt.
Herbs, Spices, and Other Flavorings
Single herbs, spices, and other umami flavor-boosters make great Mrs. Dash stand-ins too. Get creative and combine your favorite herbs and spices to make signature salt-free blends. Here are some salt-free flavor ideas:
Herbs
– Basil
– Oregano
– Thyme
– Sage
– Rosemary
– Marjoram
– Parsley
– Cilantro
– Dill
These fresh or dried herbs can seasons meats, seafood, veggies, grains, and more. Use them alone or make Italian seasoning, herbes de provence, or other herb blends.
Spices
– Garlic powder
– Onion powder
– Smoked paprika
– Chili powder
– Cumin
– Curry powder
– Ginger
– Black pepper
– Cayenne pepper
– Cinnamon
– Nutmeg
Spices add warmth, smokey flavor, and sweetness to dishes without salt. Make taco seasoning, jerk seasoning, pumpkin pie spice, and other spice blends.
Citrus
– Lemon juice and zest
– Lime juice and zest
– Orange juice and zest
– Grapefruit juice and zest
Bright citrus flavors jazz up seafood, chicken, vegetables, grains and more.
Vinegars
– Balsamic vinegar
– Red wine vinegar
– Rice vinegar
– Apple cider vinegar
– White wine vinegar
Deglaze pans with vinegars and use them in salad dressings and marinades. They add tanginess and acidity.
Umami Flavor-Boosters
– Soy sauce or Bragg’s liquid aminos
– Nutritional yeast
– Tomato paste
– Mushrooms
– Worcestershire sauce
These ingredients amp up savory meaty flavors in plant and meat-based dishes.
Spice Pastes
– Harissa
– Curry pastes (red, green, yellow)
– Gochujang (Korean red chili paste)
– Chili garlic sauce or sambal oelek
Mix these flavor-packed pastes into dishes like curries, soups, stir fries, and more for big flavor without salt.
Tips for Using Salt-Free Seasonings
When cooking without salt, don’t just sprinkle on salt-free seasoning blends without considering how to build maximum flavor. Here are some tips:
– Brown meats, veggies, and aromatics like garlic and onions well to develop flavorful fond on the bottom of the pan. Deglaze with vinegar or wine to incorporate those browned bits.
– Use flavorful cooking methods like roasting, grilling, or smoking.
– Add an acid like lemon juice or vinegar at the end for brightness.
– Garnish with fresh herbs.
– Serve sauces, salsas, chimichurris, or other flavorful condiments on the side.
– Balancing different flavors and textures helps make dishes satisfying without salt. Think sweet, sour, bitter, umami, spicy, creamy, crunchy.
– Let spice blends and dried herbs bloom in oil briefly to rehydrate before cooking for the most flavor.
– Cook in flavorful oils like olive, avocado, toasted sesame, or coconut oil.
Sample Salt-Free Seasoning Recipes
Here are some recipes that use salt-free seasoning blends so you can see how they work as a Mrs. Dash substitute:
Baked Chicken with Homemade Italian Seasoning
– 4 boneless skinless chicken breasts
– 2 tablespoons homemade Italian seasoning blend (see recipe above)
– 2 tablespoons olive oil
1. Preheat oven to 400°F.
2. Brush chicken breasts lightly with olive oil.
3. Rub Italian seasoning blend all over chicken.
4. Place chicken on a baking sheet and bake 25-30 minutes until cooked through.
5. Serve over zucchini noodles with pasta sauce.
Blackened Salmon with Cajun Spice
– 4 salmon fillets
– 2 tablespoons cajun spice blend (see recipe above)
– 1 tablespoon olive oil
1. Pat salmon dry and brush with olive oil.
2. Rub cajun seasoning evenly onto all sides.
3. Heat a cast iron skillet over high heat.
4. When very hot, add salmon skin-side down. Cook 4 minutes until blackened.
5. Flip and cook 3 more minutes until just cooked through.
6. Serve with lemon wedges and cauliflower rice.
Southwest Veggie Bowl
– 1 15-ounce can black beans, drained and rinsed
– 1 cup cooked quinoa
– 1 cup corn kernels
– 1 avocado, diced
– 3 tablespoons taco seasoning blend (see recipe above)
– 2 tablespoons lime juice
– Chopped cilantro for garnish
1. In a large bowl, mix together the black beans, quinoa, corn, avocado, seasoning blend and lime juice.
2. Stir well to coat everything in seasoning.
3. Serve in bowls and garnish with cilantro.
Frequently Asked Questions
Is Mrs. Dash bad for you?
Most Mrs. Dash products are perfectly healthy if enjoyed in moderation. However, some varieties like Mrs. Dash Original Blend do contain MSG, which some people prefer to avoid. Those with a sensitivity may experience adverse effects like headaches. Mrs. Dash herb blends without MSG provide salt-free flavor without this additive.
What are the side effects of MSG?
Some people report side effects from MSG like headaches, flushing, sweating, numbness or tingling, rapid heartbeat, dizziness and weakness. However, most people can tolerate normal amounts of MSG with no problems. Those sensitive to MSG should read labels carefully and avoid products containing it.
Is Mrs. Dash gluten-free?
Yes, Mrs. Dash products are certified gluten-free, making them a good option for anyone avoiding gluten. Always check labels for the certified gluten-free symbol.
What seasoning is comparable to Mrs. Dash?
Good Mrs. Dash alternatives include homemade blends, seasoning products from Spice Hunter, Weber, Simply Organic and other brands, single herbs/spices like garlic powder and paprika, or umami-rich ingredients like mushrooms, tomato paste and nutritional yeast.
What’s a quick Mrs. Dash substitute?
In a pinch, combine garlic powder, onion powder, dried oregano, basil, thyme, parsley, and black pepper to mimic Mrs. Dash Original Blend. Or use Italian seasoning, lemon pepper, taco seasoning or another spice blend.
Conclusion
While Mrs. Dash is a wildly popular salt-free seasoning, there are many flavorful options to use in its place. Homemade blends give ultimate control over ingredients. Store-bought alternatives provide convenience. And single herbs, spices, flavor enhancers and quick spice mixes can pinch hit when a recipe calls for Mrs. Dash. With a little creativity and experimentation, you can make salt-free dishes full of flavor. Mrs. Who?