Homemade Taco and Ranch Seasonings to Help Reduce Your Sodium Intake

Americans consume too much sodium. In canned and processed foods alone there is more than the recommended amount one should have daily. The American Dietary Guidelines and the American Heart Association recommend you limit sodium within 1,500 to 2,300 mg daily. One teaspoon of regular table salt already contains 2,300 mg of sodium and yes, I said ONE TEASPOON. Sodium can contribute to raising one’s blood pressure, therefore effecting heart health. If someone has hypertension (high blood pressure) they should really limit their sodium intake to no more than 1,500 mg/day.

That said, I have included a couple of recipes that use a variety of herbs and spices to make a taco seasoning and a ranch seasoning, rather than the sodium-filled alternatives that you find in the grocery store.

How do you cut out excess sodium out of your daily diet?

Photo Credit: Southern Fairytale (Rachel)


1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

Homemade Taco Seasoning

1. In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper.
2. Store in an airtight container. Yields about 2 3/4 tablespoons.

To use:
1. Use about 2 tablespoons of the taco seasoning for every 1 pound of lean meat. Use more or less depending on your preference.
2.Brown meat and drain the fat.
3. Add your taco seasoning along with about 1/2 cup of water.
4.Simmer and stir until water is absorbed. If you want more of a sauce throw in about 2 tablespoons of flour with the water.

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2 Tbsp dried parsley
1 tsp dried dill
1 tsp garlic powder
1 tsp onion flakes
1/2 tsp dried basil
1/2 tsp pepper

Recipe makes 4 Tablespoons of Mix

Homemade Ranch Seasoning

Place all ingredients in a bowl and mix. Place your mix in a baggie or mason jar.

For ranch dressing:
Whisk – 1 Tablespoon of Mix + 1/3 Cup of light or non-fat Mayonnaise 1/3 cup non fat Greek yogurt + 1/4 Cup of low-fat or skim Milk + pinch of salt to taste

For ranch dip:
You can use the ranch mix to make Ranch Dip by mixing in non-fat or light sour cream. It really is a taste thing in terms of how much sour cream you use. I usually do 1.5 cups per tablespoon of mix. You may add a pinch of salt to taste.

With these recipes, you can double or triple them or make as much as you want. Then save it in a mason jar or other container to use whenever you need it. Try using both recipes to make a low-sodium taco salad with ranch dressing.

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Read 4 Comments

  1. Hello Grace,
    Greetings. Your health tip today reminds me my childhood times. Thanks for sharing.

    I come from India, and during summer holidays (vacation) this is a project where kids help their mother in preparing these seasonings (we call it “podi” or powder).

    We buy most of the ingredients (chillies, lentils, corriander seeds, turmeric, pepper, etc.) dry them on the terrace, fry them and take to the grinding machine to create different powders (seasonings). We use these powders for preparing different dishes (mostly sauce) like – “Koolamboo”, “Rasam”, “Sambar”, etc. The key is we don’t add salt to any of these, as the salt gets added at the time of preparation of the main dish.
    Good day.

  2. Thanks for the recipes. I will try the second one. However, I noticed that the first recipe still has 1 tsp of sea salt. From my research sea salt is no different than table salt, so that still seems like a lot. Thoughts on removing it completely?

    1. Hi Tony,

      Thank you so much for your comment. I have tried removing the sea salt and you can. It does need a little bit, so you could do it to taste.

      And just so you know regular table salt has 2,300mg of sodium per teaspoon and sea salt usually has closer to 1,600mg of sodium (depending on the brand). So there is a little bit less sodium.

      Let me know how it turns out when you omit it. Thanks again for reading.

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