Learn How to Reduce Salt in Stir Fry with This Secret Way to Lower Sodium

how to reduce salt in stir fry

Chef Jonathan says, “Using fresh acidic ingredients like lemon juice is the simplest way to reduce salt in stir fries.” 

Learning how to properly balance flavors without relying on excess salt takes practice. Stir fries are a quick family meal but high sodium diets increase blood pressure. 

This guide shows how to create stir fries with flavor and less guilt, sharing secrets to reduce salt effortlessly through acid and herbs. 

Your stir fries can be just as satisfying with far less salt.

Key Takeaways

Use less soy sauce or replace part of it with rice vinegar or lemon juice to cut back on salt without losing flavor in stir fries. Rinsing meat and tofu before cooking can also reduce the amount of salt.

Substitute Lower Sodium Ingredients

Eating too much sodium is unhealthy and may increase blood pressure (1). Most store-bought soy sauce and salted foods are very high in sodium. Here are some easy ways to remove excess salt from food recipes:

  • Use only 1/2 to 3/4 the amount of regular soy sauce called for in recipes
  • Add 1/2 tbsp of lemon juice or rice vinegar for every tbsp of soy sauce
  • Use low-sodium soy sauce or reduce salt tamari
  • Rinse meat or tofu to remove excess salt
  • Cut back on salted foods like ham or prosciutto
  • Add extra fresh herbs, garlic or ginger for flavor

Flavorful low-sodium Ingredients to Use

Many chef’s recommend using acidic ingredients like lemon juice, rice vinegar or white wine to replace the salty flavor of regular soy sauce (2). These ingredients add bright, complex flavors while keeping sodium in check.

IngredientSodium Content
Lemon JuiceVirtually None
Rice VinegarVery Low
Fresh herbs like basil, cilantroNone
white wineVery Low

When cooking chinese recipes at home, it’s easy to reduce the salt by using low-sodium substitutes. Be creative with fresh, flavored ingredients instead of reaching for salted sauces. Your meals will taste great while being easier on your health.

Eating a diet low in sodium is important for heart health (3). By simply adjusting favorite recipes and condiments, it’s possible to significantly cut back on salt while keeping foods tasty. Experiment with different acidic and fresh ingredients to create new flavor profiles.

Make Your Own Sauces and Broths

Home cooking allows creating dishes perfectly tailored to one’s tastes. By making sauce and broth from scratch, it’s easy to control ingredients – especially sodium. Let’s explore simple recipes for tasty low-sodium options.

how to reduce salt in stir fry

Homemade Tomato Sauce

Enjoying italian or mediterranean dishes, a good tomato sauce is a staple. But canned varieties can pack over 1000mg sodium per half cup! 

With fresh ingredients, we can develop flavor minus excess salt. This sauce combines tomatoes, olive oil, garlic and basil for savory deliciousness without sullying your health.

This tomato sauce adds savory flavor without extra sodium.


  • 1 Tbsp OLIVE OIL
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 (28 oz) can crushed TOMATOES
  • 1/4 cup fresh BASIL, chopped


  1. Heat oil in saucepan over medium.
  2. Cook onion for 5 mins until softened.
  3. Add garlic, cook 1 min until fragrant.
  4. Stir in tomatoes and bring to a simmer.
  5. Reduce heat and simmer 15 mins, stirring occasionally, until thickened.
  6. Remove from heat and stir in BASIL.

Store in fridge for up to 5 days or freezer for months. Toss with vegetable stir fries or serve with potato slices for a satisfying low sodium meal.

Homemade Simple Syrup Sauce

Beyond serving as a soda fountain base, simple syrup has uses in cooking too. Mixed with reduced balsamic vinegar and a touch of maple syrup, it transforms into an irresistible condiment. The blend showcases the tastes of sweet, tangy and earthy for dipping veggies or dressing stir fries. Best of all, you know exactly what went into it!

This sweet and tangy sauce brings flavor without salt.


  • 1 cup SIMPLE SYRUP
  • 1/2 cup reduced BALSAMIC VINEGAR
  • 1 tsp maple SYRUP


  • Make simple syrup by bringing 1 cup sugar and 1 cup water to a boil.
  • Simmer 3 minutes then remove from heat.
  • Combine simple syrup, balsamic vinegar and maple syrup in a bowl.
  • Whisk until well blended.

Drizzle over stir fries or as a dipping sauce for veggies. Keep refrigerated for up to 2 weeks.

Taking charge of what enters your meals means eating well any day. These recipes let real food be its abundantly flavorful self, minus unwanted salt. Try your hand at making fresh staples – I promise your cooking will be happier and healthier for it.

YouTube video

Credit : Skinny Fat


How can I reduce salt added too much?

Add a small amount of apple cider vinegar or sour cream to absorb excess salt. Fresh herbs like basil can brighten the flavor profile.

What techniques reduce salt in recipes calling for a lot?

Substitute some table salt for sea salt, which has a milder taste. Replace part of the salt with rice wine, white wine vinegar or herbs and spices.

How can various salts lower saltiness?

Switch from table salt to sea salt or kosher salt, which have a more complex flavor at a lower amount of sodium. Use different salts like vinegar and sugar to balance flavors.

What fresh additions lower salt in salty dishes?

Add chopped cilantro, mint or fresh ginger. Splash in apple cider vinegar or white vinegar for acidity. A small amount of heavy cream, sour cream or red wine provides moisture and richness.

Tips for reducing salt used in stir fries?

Only add half the recipe’s salt, tasting as you cook. Substitute soy sauce or fish sauce for part of the salt. Use sea salt since less is needed. Acid like rice vinegar enhances without relying on salt.


Lowering the salt when cooking is really important for your health. As we’ve discussed, too much sodium can raise your blood pressure over time. 

By using simple techniques like reducing soy sauce, rinsing meat, and adding fresh herbs and acid like lemon or vinegar, you can get that great flavor in stir fries without overdoing the salt. 

Remember to always taste as you cook so you don’t add too much. Homemade sauces are also a really tasty and healthy way to get flavor with less salt. Following these industry-proven methods will have you and your family feeling great without sacrificing any taste. 

Don’t be afraid to experiment – cooking healthier can be fun too when you get creative. I hope these tips help you make memorable low-sodium meals from now on. 

Please leave a comment below if you have any other questions! I’d be happy to help more.


  1. https://health.clevelandclinic.org/kidneys-salt-and-blood-pressure-you-need-a-delicate-balance
  2. https://www.foodrepublic.com/1511563/best-substitute-soy-sauce-recipes/
  3. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt

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