5 Healthy Foods That Are Substitutes For Similar Salty Items!

If you often “crave” salt, than this post is for you!

You already know that the Cabbage Soup Diet is lower in sodium, right?  This is because too much salt will lead to water retention, bloating, and therefore, weight gain.

A week without it, and with extra water, fruits, and veggies, and you shed pounds.  That’s why the Cabbage Soup Diet is so easy and so successful for most.

After the diet is over, do you go back to salty foods?

You shouldn’t!  You’ll just gain that weight right back!

So, here are 5 popular salty snacks AND 5 alternatives that will satisfy your craving in a healthier way!

5 Salty Foods & 5 Healthy Substitutes To Eat Instead

1)Bottled Pasta Sauce

Surprised to see this on the list?  Bottle sauce contains high amounts of both salt AND sugar!  Instead of a bottle sauce, make your own!  Use fresh tomatoes, grab a blender or food processor if you don’t want tomato chunks, and add onions, garlic, basil, oregano, black pepper, and olive oil to taste.  Easy, fresh, quick, and inexpensive!

2)Ramen Noodle/Soup Packets

Quick tip: For any soup in a packet, check to make sure there is no salt.  With ramen noodles, those orange packet soups, eat the noodles alone and add non-salt spices.  The salt lies in the powder and not the noodles themselves.  If you want the packet of spices included, only add a sprinkle at a time and taste as you go.  You’d be surprised how little you use!

3)Salted Nuts (For Example, peanuts)Why you are over weight

Nuts are an excellent source of protein, they fill you up, and help keep you full all day long.  Peanuts, however, and super salty nuts totally ruin the health benefits!  Look for unsalted nuts, such as almonds or walnuts, and make your own mixed nuts or trail mix by adding nuts that usually come unsalted and in bulk.

4)Chips and Dip

Instead of salty chips and a fattening cream based dip, make your own salsa or guacamole, and your own healthy tortilla chips with this recipe:

Heat your oven to 375 degrees. Coat a nonstick jelly roll pan with canola cooking spray. Cut corn tortillas into wedges (8 wedges from one tortilla). Brush the tortilla wedges lightly with canola oil. Sprinkle a controlled amount of seasoned salt (1/4 teaspoon adds 450 milligrams sodium) over the top. Bake until crispy — checking them after 15 minutes.

5)Bottled Salad Dressing

This is one of the most popular questions that people have during the Cabbage Soup Diet – “Can I use salad dressing?” and the answer is no.  Bottled salad dressing has salt, sugar, and all kinds of unnatural ingredients that allow it to stay fresh on the shelves for extended periods of time.  Make your own! Use lemon juice fresh from a lemon and olive oil instead.

Can you think of any other salty foods and better for you substitutes?ewl

If you need to work on your craving for salt and make it disappear for good, check out my review of Enjoying Weight Loss, a medical hypnosis program that will help you get rid of cravings and replace them with desires to eat healthy and feel great!  

To your health,


  • Veronica

    To say that the cabbage soup diet is salt free is the funniest thing I’ve ever heard. The soup recipe supplied by this website calls for canned tomatoes, bouillon cubes and Lipton onion soup mix, all of which are extremely high in sodium!! The soup could be made with fresh tomatoes, homemade vegetable or chicken stock and fresh vegetables to make it low sodium, but the recipe given for the soup here is very high sodium.

    • Stacy

      Nowhere does it say that the soup is salt free! Adding the LOW SODIUM bouillon cubes and SPICE ONLY soup mix is optional. It was pretty apparent to me that sodium should be limited.

      • Catherine

        It’s not salt-free! So that’s why you have to be really careful as to how much you use of the bouillon cubes and spices as you want it as low in sodium as possible but still good enough to eat!

      • Connie

        I agree Stacy, it’s not salt free but we know not to go crazy and overboard with salt. It’s common sense and about knowing when it’s tasty enough to eat! I lost 8 pounds!!!

        • suze 58

          I’m on Day 3 and to my horror I’m not peeing hardly at all. I’m pretty sure its the soup even tho I used much lower sodium broth cubes instead of the prepared Lipton soup.
          It is not my fluid retention time of the month either. Have I gone thru Days 1 and 2 for nothing? Please help!

          • Catherine

            On Day 4 don’t eat any soup to see if that helps. Are you drinking lots of water to flush your system?

  • Catherine

    It doesn’t say it’s salt free but we do want salt consumption reduced as much as possible. A soup definitely needs some seasoning or no one will eat it!!!

  • Karen

    It’s not salt free but hardly anything is these days. If you go to the facebook page you will see all of the success stories. I did great on it. Had to use canned tomatoes even though I know they have some preservatives in them but who has time to chop tomotoes and puree them – not a working mom that’s for sure. I lost 10 pounds!! Yeah for me!

    • Connie

      Ten pounds is awesome! Congrats!!

  • T

    Hello ‘I’m doing the Cabbage Soup Diet for the third time 🙂 I have been sprinkling a little organic olive oil on my Asparagus before I bake them in the oven on my second day (VEGETABLE DAY) and I had no idea that you couldn’t used olive oil until i just read about it on here, and i also ate 3pineapples on Day1 (Fruit Day) will this harm my changes of losing the weight? I just want to make sure I’m not messing my weight loss process up, Also on the beef and vegetable day can i substitute to baked chicken breast Instead.

    Thanks In Advance!