Low Salt Alternative To Soy Sauce

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Seeking An Alternative To Soy Sauce Healthier Condiments And How To Use Them

Condiments are the lazy mans path to a tasty meal. The dullest grilled chicken is transformed with a robust and flavorful barbecue sauce, or perhaps even better, a rich and creamy peanut sauce. And what child doesnt love ketchup on well, everything? Yet not all condiments are created equal. Traditional ketchup is full of sugar and traditional mayonnaise is loaded with unhealthful fats. Mustard, relish and soy sauce are often high in sodium.

So how should you use condiments to amplify the flavor of a meal without adding too many unwanted ingredients, sugar or salt? Start by stocking your fridge with the healthier condiments discussed below not only are they made without unwanted ingredients, they are low in sugar. Many even provide added health benefits.

Another tip: Stick to appropriate serving sizes. I know many kids, and adults for that matter, who pour a quarter-cup of ketchup on a burger instead of the recommended serving of one tablespoon. One tablespoon of ketchup has a whopping four grams of sugar , so imagine what that ¼ cup will do to your blood sugar.

Here are alternatives to some old condiment standbys.

Recreating Umami Without The Salt

For my version I headed further down the path of adding flavors that would bulk up the meaty aspect of soy, and also, something that would trick my tongue into thinking it was having salt. For the meaty I went with mushrooms. Mushrooms are the go to choice for non meat eaters to impart the sense of eating steak.

I tried Shiitake and oyster mushrooms first as they easily reminded me of many Asian dishes. Those mushrooms were close, but when I used Portobelloes, that was the ticket. The Portobelloes soak up a lot of the spices just like a steak, and impart flavor like the juices that come from a grilled steak.

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How To Make Your Own Soy Sauce Substitute

If youd rather create your own soy sauce substitute at home, here is my favorite recipe that you can easily make yourself.

The best thing about making your soy sauce is that you are in control of what goes into it. If youre truly changing up your soy sauce intake for health reasons, this is the only way you have complete knowledge of what youre eating.

That said, making your own condiments is a great way to take control of your health. Soy sauce alternatives are better for you, in addition to homemade ketchup, mustard, salad dressing, and pickles. So much salt, sugar, and chemicals are pumped into store-bought condiments. Just go to your fridge and read some of the ingredients on your condiments bottlesyou will be surprised!

Tahini Instead Of Peanut Sauce

The facts: Peanut sauce can be high in sugar. Tahini at its simplest is ground sesame seeds. It has 5 grams of protein, along with calcium, iron, B vitamins and magnesium in a two-tablespoon serving, which makes it a nutrient-rich condiment.

How to use: Whip into salad dressings, dips or spreads such as hummus. Drizzle onto roasted vegetables, add to smoothies for more protein, or bake into brownies and vegetable burgers.

Also Check: Rao’s Sauce Keto

Kelp Flakes And Granules

Kelp flakes and granules are made from kelp, a type of seaweed.

Even though kelp flakes and granules have a pleasing salty flavor, theyre actually low in sodium. Good news for adventurous salt lovers looking to reduce sodium intake!

Kelp is also an excellent source of iodine, a mineral thats critical to thyroid function.

Pro tip: Kelp granules might not be sold at your local supermarket, but you can find them online.

Natural Herb And Spice Blends

Due to the demand for tasty, low sodium flavoring, many companies offer natural herb and spice blends that can be used in place of salt in your favorite recipes.

For example, Bragg Organic Sprinkle Seasoning is a blend made with rosemary, onion, garlic, thyme, red bell pepper, carrot, tomato, black pepper, basil, Bragg organic extra virgin olive oil, parsley, tarragon, lemon peel, and other natural ingredients.

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Best Healthy Alternatives To Soy Sauce

Soy sauce is not a typical healthy condiment because its very high in sodium and heavily processed. However, there are several adjustments you can make to ensure your soy sauce is a healthier option.

First, many of the store brands will sell low-sodium options.

Additionally, my homemade recipe at the end of this article can be made with lower sodium by skipping the sauce and using a low-sodium version of beef broth or vegetable broth. Both of these should be readily available in stores. And by making homemade soy sauce, you avoid all the heavy processing that goes into the manufactured soy sauce.

Low Carb Soy Sauce Alternatives

Like many of my everyday keto recipes, this keto soy sauce substitute does not call for any special ingredients or fancy equipment.

Itâs a simple recipe anyone can make!

If you donât have the time to prepare this homemade soy sauce recipe, you can also use one of the two store-bought keto friendly soy sauce alternatives.

Also Check: Rao’s Spicy Marinara Sauce

Easy Soy Sauce Substitutes

Known for the flavor it brings to a variety of dishes, soy sauce is a condiment thats hard to beat. However, if youre unable to eat soy, or are looking for a lower-sodium alternative, what can you use? The good news is, there are many substitutes for soy sauce that work quite well. Lets take a closer look.

From Asian-inspired stir-fries, to meatloaf, and sauces, soy sauce is incredibly versatile.

A Low Sodium Alternative To Soy Sauce

If you’re looking for an off-beat alternative for soy sauce that also happens to be low in sodium, you might want to try Coco Aminos. Unlike soy sauce, it’s made from coconut and salt, so it’s slightly sweeter than the regular umami sauce, but it still gives a nice flavor and seasoning to your vegetables. Plant-based food blogger, Anisha Chandra, recommends it!

Read Also: Freddy’s Sauce

More Healthy Keto Sauce Alternatives

Minimize the amount of sugar you intake with these popular DIY sauce substitutions.

• Sugar Free Ketchup Recipe Need a great keto ketchup recipe that is easy and delicious? Then, here is a quick and simple low carb recipe that you will want to check out.
• Easy Sugar Free BBQ Sauce Recipe No cooking required and it comes together in less than 5 minutes! You will want to slather this awesome sauce on everything. It is the best keto bbq sauce!
• Low-Carb Sweet Chili Sauce Recipe This is perfect as a dipping sauce or a component in keto recipes like Bang Bang Shrimp & Asian Sticky Chicken Wings.
• Keto Buffalo Sauce Recipe A good keto approved buffalo sauce is not something you can easily find on store shelves. Now you can learn how to make an easy buffalo sauce in just 15 minutes, with simple ingredients!

Tips & Tricks For Making A Soy Sauce Replacement

• Some ingredients tend to make homemade soy sauce look a bit lighter in color than traditional soy sauce. If you have a thing about color or this weirds you out a bit, then when looking for the best dark soy sauce version, youre going to want to stick with dark base ingredients like Worcestershire or balsamic vinegar.
• When it comes to substituting any of the ingredients in this recipe, do so to accommodate your taste preferences and dietary needs. Just remember, it may alter the color, taste, or consistency, and it may take you a couple of tries to get it right.
• The great thing about this recipe is that you can substitute almost any part of it to make it vegan, kosher, paleo, or keto. Its easy to adapt to your unique dietary restrictions. Just be patient with yourself. It sounds easy, but if you do adjust the ingredients you may need to adjust your proportions too.

If youre looking to test your new soy sauce substitute on something, I would suggest drizzling it over instant pot Mexican rice or Thai yellow curry with fresh veggies. While soy sauce doesnt typically fit in with Mexican cuisine, I have found that I like it almost as much as drizzling sweet and sour sauce over my food, so give it a try!

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Some Soy Sauce Alternative Options

Many use coconut aminos, which are made from the sap of coconut trees. It is cultivated in the Philippines and has less sodium than regular soy sauce. Coconut aminos can also have a sweeter aftertaste than soy sauce.

You can also use Worcestershire sauce in place of a soy sauce substitute. It is a salty sauce, yet it has less sodium than soy sauce. Worcestershire has a savory cooked all-day type of flavor.

How Is It Used

Low sodium soy sauce can be used interchangeably with light soy sauce Your dish will simply contain less sodium and be less salty.

We recommend using it in certain dishes where a lot of soy sauce is required to braise meats and/or make a sauce. This way, you can get the deep flavor of soy sauce while keeping the dish from becoming too salty.

A good example is Chicken Adobo, a Filipino braised chicken dish that can call for 1/2 cup or more soy sauce. Low Sodium Soy Sauce is crucial to making a flavorful Chicken Adobo with a rich color that also isnt too salty.

Read Also: What Is Mcdonald’s Special Sauce

Sodium Content In Soy Sauce

As we have already mentioned, salt is an important part of the technological process that culminates in a little bottle filled with dark brown liquid. Reduced salt variations certainly exist. In fact, there is an alternative low salt process of makign soy sauce in which fast fermentation at high temperatures allows for less salt being used.

According to USDA, 3.4 US fl oz of soy sauce contains 6g of sodium. Since nobody consumes soy sauce by the onces, its more useful to think using smaller measurements:

1 tsp = 291mg of sodium1 individual packet = 481mg of sodium1 tbsp = 879mg of sodium

As a reminder, the daily recommended amount of sodium is 2,300mg. Since salt is omnipresent in out diet, it is almost a guarantee that even the smallest serving of soy sauce will bring your daily consumption to the level that is above whats actually recommended .

How To Make Keto Soy Sauce Recipe

This quick and easy Keto Soy Sauce Substitute recipe will walk you through the simple process of making a keto soy sauce alternative at home.

From start to finish, youâll spend about 20 minutes before your Asian-inspired, sugar free, soy free keto soy sauce option is ready.

Begin by adding all the ingredients, except the salt, to a saucepan and bring to a simmer over medium heat.

Maintain this for about 15 minutes, until the liquid has reduced by a third.

Season with salt.

Transfer to a bottle or jar with a tight-fitting lid. Store in the refrigerator for up to 1 week. Shake well before using.

You may see the sauce gel after sitting in the fridge. This is due to the gelatine in bone broth that firms as it chills. If this happens, bring your homemade soy sauce to room temperature before serving and stir well to recombine the flavors.

Serve in a bowl for dipping or add it into your favorite keto meals!

This healthy soy sauce recipe is great on cabbage noodles.

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How To Make My Soy Sauce Alternative Recipe

Making a homemade sub for soy sauce is way easier than you may think! Just be sure to have a clean jar or bottle for storage before beginning.

• Add all of your ingredients to a saucepan, leaving out the salt and sesame oil for now.
• Bring it to a boil and then let it simmer on medium heat for 10 minutes.
• Turn off the heat, add the salt and sesame oil , and stir until its mixed well.
• Let your soy sauce cool, then place it in an airtight container and store it for up to a week. You can even freeze it for later use.

Think About The Recipe And Consider Differences In Taste Texture And Ingredients

Most soy sauce brands carry low-sodium versions. However, there can be some key differences between soy sauces from various countries of origin. Before choosing a brand and type, youll want to verify the type of dish youre making and what type of soy sauce it calls for.

Match Recipes and Soy Sauces With Country of Origin

Some recipes favor Chinese soy sauces while others taste best with Japanese versions. You can usually find this information in the list of ingredients, the cooking directions, or by researching the recipe online.

For instance, sushi often favors Japanese soy sauce while Chinese stir-fry or marinated chicken recipes may taste better with Chinese soy sauce.

Determine Whether You Need a Dark or Light Soy Sauce

Both Chinese and Japanese soy sauces can come in light and dark versions. This usually applies to the appearance and color of the sauce. Light soy sauces tend to be amber in color and thinner in consistency. Dark soy sauces are more likely to be a dark, deep brown and thicker.

However, dark Chinese soy sauces tend to have a sweeter taste than dark Japanese soy sauces. Dark Chinese soy sauces also tend to have a thicker consistency or texture.

Japanese soy sauces that are dark can have a richer taste than their light counterparts, and the light ones tend to be sweeter than dark Japanese soy sauces.

Generally speaking, darker soy sauces are best for marinating and adding color to foods. Lighter soy sauces tend to add flavor or saltiness to recipes.

Also Check: Carolina Reaper Hot Sauce Walmart

Why Avoid Soy Sauce

One reason why you may wish to stay away from soy sauce is its main ingredient, soy. Soy is a common allergen, especially among children, with 0.4 percent of them having a soy allergy. While many children outgrow their soy allergies, some dont.

There are other reasons one may want to avoid soy sauce. It contains gluten, which is a problem for people with celiac disease or gluten intolerance. It also often contains high levels of sodium.

No matter your reasons, there are several alternatives on the market and substitute recipes to try.

How Much Sodium Does Low Sodium Soy Sauce Have

about 600 mg. Generally, low sodium soy sauce is soy sauce that has had about 40% of the salt removed after brewing. In other words, if a regular soy sauce has about 1000mg sodium per tablespoon, the low sodium stuff has about 600 mg. Keep in mind that there are both Chinese and Japanese low sodium soy sauce brands.

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Theres No Salt In This Soy

This is a salt-free, soy-free, gluten-free substitution for soy sauce.

Jessica Goldman Foung, a.k.a. Sodium Girl, must live salt-free due to risk of kidney failure prompted by lupus. Shes a queen of substitutions an inspiration for those on special diets. This enthusiastic foodie spices up her diet with tasty sweet and savory alternatives to salt. Heres the back-story behind her ingenious GF, no-salt soy sauce.

I remember the day that my low-sodium diet truly turned around. I had just purchased The No-Salt, Lowest-Sodium Cookbook, by Donald A. Gazzaniga, and as I flipped through the recipes, I landed on Soy Sauce Replacement. I had never considered the idea of replacements before. Or that I could mimic something as salty as soy sauce, which contains more than 1,000mg of sodium per tablespoon.

I made Mr. Gazzanigas Soy Sauce Replacement, and while it didnt taste exactly like the originalthere is just no way you can replicate the taste of all that saltit did have a similar Asian essence. And when mixed with other components for marinades or BBQ sauces, it provided the right amount of savory sweetness.

I created my own version that I use whenever a recipe calls for soy or teriyaki or fish sauce. And I call it umami sauce, as I want your palate to seek out the savory quality, not the salt.

• 1tablespoonunseasoned rice vinegar
• ½teaspoondark brown sugar

• Mix all ingredients together. Refrigerate until ready to use.

Keto Soy Sauce Alternative

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Use a keto soy sauce substitute when you need an alternative option for marinades and stir fry. This homemade low carb approved recipe is sugar free, soy free, and wheat free so you can still eat soy sauce on a keto diet without any negative effects!

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