Salt Free Spicy Italian Seasoning

Jump to recipe

This Spicy Italian Seasoning  is a simple blend of dried herbs you probably already have in your spice cabinet—so you can skip the store-bought version and mix your own seasoning that delivers Italian flavors with a kick and without a grain of added salt! 

When my husband was first placed on a low sodium diet for his heart health, I’ll be honest—I worried that our food would never taste the same again. Salt had always been my first line of seasoning. It was a day one lesson in culinary school, season as you go. Build layers of flavor. What I’ve learned since those days is that it’s 100% possible to build amazing layers of flavor without relying solely on salt. The easiest way to accomplish this is to get comfortable with your spices.

Your spice rack—or drawer—should be ground zero for flavor in your kitchen. It’s where great taste begins and like most things, practice makes perfect. The more you practice the more confident you’ll become and the more confident you become, the better your food will taste. A homemade Italian seasoning blend is a great way to start 

This version is made with common ingredients you may already have in your kitchen. Together they add amazing flavor to everything from pasta sauce, to minestrone soup, chicken, salad dressings, and roasted vegetables. Making your own blend of herbs and spices gives you the option to customize your spice blend to suit your personal preference. Dislike the taste of an herb? Leave it out. Want to spice things up a bit, increase the amount of crushed red pepper flakes or skip them altogether for a milder version. 

Mixing a homemade blend also gives you complete control over the sodium content, something you don’t get with a store-bought blend. The sodium content in Italian seasoning blends can vary. There are some salt-free options available, but you should always check the labels, even if it’s a brand you’ve purchased before because companies can change their recipes without notice.

Dan-O’s Italian-O Seasoning contains 25 mg sodium in a 1/4-teaspoon serving. This may not sound like a lot but adding just two tablespoons will add 150 mg sodium to your recipe. Jacobson’s Salt Co. Italian Seasoning contains 110 mg sodium per 1/4-teaspoon serving. Adding two tablespoons of this to your dish will increase the sodium count by 880 mg!

Ingredients

This Italian Seasoning blend relies on common herbs found in many of your favorite Italian dishes:

Dried basil – Sweet and slightly peppery with a soft clove-like aroma

Dried oregano – Bold and earthy, the heart of most Italian spice blends

Dried parsley – Mild and fresh

Dried thyme – Warm and savory with a peppery kick and a hint of lemon

Garlic powder – Garlic is a delicious addition to most recipes. It adds a savory flavor without the sharpness of raw garlic.

Onion powder – Enhances the savory notes and rounds out the blend.

Dried rosemary – Woody and warm

Dried sage – Fragrant with undertones of pine

Red pepper flakes – Adds gentle heat

Black pepper – The peppery kick every spice blend needs

Tools:

You’ll need these tools to make this recipe.

Small Bowl

Whisk

Glass Spice Bottles 

How to Make This Recipe

This seasoning blend is so simple you can whisk it up in minutes. Here’s how.

• Combine all of the spices in a small bowl.

• Whisk them together until they are evenly combined.

• Store the seasoning in an airtight container for up to six months.

Variations

One of the biggest benefits of making your own Italian seasoning is flexibility. You can adapt the spices and amounts to suit your tastes. 

• Add fennel seed for a subtle Italian sausage flavor.
• Adjust the amount of red pepper flakes to increase or decrease the heat.
• Add extra basil if you want a sweeter finish.

This homemade seasoning can even act as a great substitute for other blends when you want herb-forward flavor without the salt.

Salt Free Italian Seasoning FAQs 

How much sodium is in this spicy Italian seasoning blend?

This spice blend contains only 4.8 mg sodium per teaspoon. Foods containing less than 5 mg sodium per serving may still be labeled salt free. 

Can I use fresh herbs instead of dried?

Dried herbs and fresh herbs both add distinct flavors to food. Fresh herbs add a brightness, while their dried counterparts give foods a depth of flavor that becomes even more important when you’re working without salt. 

Fresh herbs work best when added to recipes at the end of cooking, just before serving. High heat and long cooking times will break down the herbs, dulling their color and flavor. Dried herbs are better for spice blends because they store well, remaining stable over time without losing potency, and their concentrated flavors are easily distributed.

How do I use spicy Italian seasoning?

This  seasoning blend is full of classic Italian herbs and spices, but it’s versatile enough to use in a variety of your favorite recipes. Sprinkle this seasoning blend over roasted vegetables, stir it into pasta sauces, sprinkle it on garlic bread, or toss it with olive oil and vinegar for an easy dressing. You can also rub it onto chicken or fish before cooking to add layers of flavor without relying on salt. 

How should I store my Italian seasoning?

Any airtight container will work. You can repurpose an old spice jar, or a small mason jar, after you’ve washed and dried them  thoroughly. Store your spice blend in a cool, dark place, away from direct sunlight. Use them within six months for best flavor.

More Low Sodium Spice Blend Recipes

If you like this recipe, try whipping up these salt-free seasoning blends: All Purpose Seasoning, Taco Seasoning, Cajun Seasoning and Steak Seasoning.

No time to make your own? Check out my lists of low sodium seasonings and no-salt seasonings you can buy. 

Did You Make this Recipe?

Let me know how much you loved the recipe by leaving a rating or comment. Share a picture of this recipe on Facebook or Instagram with #SaltSanity.