Homemade Taco and Ranch Seasonings to Reduce Sodium

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 to 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 affecting 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 excess sodium out of your daily diet?

Photo credit: A Healthier Michigan

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taco seasoning


  • 4 Tbsp. chili powder
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. crushed red pepper flakes
  • 1 tsp. dried oregano
  • 2 tsp. paprika
  • 6 tsp. ground cumin
  • 2 tsp. sea salt
  • 2 tsp. 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. You can keep in dry cool place in the pantry.

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  • 8 Tbsp. dried parsley
  • 4 tsp. dried dill
  • 4 tsp. garlic powder
  • 4 tsp. onion flakes
  • 2 tsp. dried basil
  • 2 tsp. black pepper

For ranch dressing:

  • 1/3 cup plain Greek yogurt
  • 1/4 cup milk (milk substitute)
  • pinch of salt to taste



Homemade Ranch Seasoning and Dressing/Dip

For mix:
1. Place all ingredients in a bowl and mix. Store in airtight container in a cool, dry place.

For ranch dressing:
Whisk – 1 tablespoon of mix with Greek yogurt, milk and pinch of salt to taste.

For ranch dip:
You can use the ranch mix to make ranch dip by mixing in sour cream or plain Greek yogurt. Use about 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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