How to Flavor Potatoes Without Salt: 6 Terrific Tips

Potatoes are my favorite comfort food—there are very few days of the month that I don’t enjoy them in some way or the other. I am sure it is the same for many of you. But far too often, potatoes are served with a scary amount of salt.

Lately, in an effort to reduce my sodium intake, I have hit upon some yummy ideas for cooking them without any salt at all.

Baked potatoes are delicious tossed in olive oil and minced garlic, with a light coating of with sage, rosemary, or thyme. I also like to give them an Indian touch by sprinkling finely chopped cilantro and mint leaves on top.

Boiled potatoes: crush them lightly with your fingers, and toss them in very warm olive oil and finely chopped garlic. Squeeze the juice of a lemon on the potatoes, and dust with freshly cracked black pepper. No salt required!

Potato soup can happily be flavored with chives or minced green onions and less salt.

Mashed potatoes can acquire a fresh new dimension of flavor with the addition of sour cream. I enjoy them with roasted garlic and a generous dash of paprika, too.

Feel like indulging in fries? Well, they are among the most dangerous foods on earth… But if you simply cannot resist the urge to fry up a batch, dip the potato fingers in a yogurt and garlic sauce. You won’t miss the salt.

Here’s another yummy idea: cut a boiled potato into small cubes, and stir into yogurt. Now add powdered cumin, chopped cilantro, and a little paprika. It’s satisfying and really delicious!


Magdalena J.
Past Member 4 years ago

Thank you!

Margaret B.
Margaret B4 years ago

*Bobi E* who would have thought to use fresh ground coffee?? Interesting suggestion.

I often steam potatoes - in their skins, and other vegetables then, while hot, drizzle olive oil and lime juice 'dressing' over them. Extra herbs, garlic, ginger can be added to taste - no need at all for salt. Sometimes top with soft poached eggs, from my own backyard chooks, for extra protein. Yum!!

iveta cer
Iveta Cer4 years ago


Nelson Baker
Nelson Baker4 years ago

Thank you for the article. I experiment, trying different things on baked potatoes. I don't put salt or flavorings with salt on anything.

Anna Ballinger
Anna Ballinger4 years ago

Thank you for sharing.

Bobi E.
Past Member 4 years ago

Hi, thanks for sharing some great ideas to get us off salted potatoes. Two things, I too love baked potatoes, but in this kitchen we use yogurt ,Greek or yogurt cheese and add a spicy Mexicana Salsa...pepper is optional, yummy. Second, I bake my fries, either white or sweet potatoes, rinsed under cold running water to remove some starch, dried on a kitchen towel, then drizzled with a teaspoon or two of olive oil, them sprinkled with 1 tablespoon of fresh ground coffee and 1 tablespoon of black pepper; toss to coat and bake on a baking sheet in a single layer. this was originally a rub for chicken, but it has become a really good spice it up kinda coating for fish, beef and pork. Enjoy!

Barb Hansen
Ba H4 years ago


Norma Villarreal
Norma Villarreal4 years ago

Variety of flavor!

Elena T.
Elena Poensgen4 years ago

Thank you :)

Shanti S.
S S4 years ago

Thank you.