Dressings, Sauces + Dips

no salt added pico de gallo recipe dr fuhrman eat to live recipe nutritarian 6 week plan dr greger how not to dieWhy oh why didn’t I do this sooner?

Honestly, I never thought homemade pico was worth it–I mean how much better could it possibly be?  And how much chopping would this entail?  It’s just so ridiculously easy to just pick this up at the store…

Well, I’m here to tell you it’s worth it.

It is so, so much better!

Even without any added salt, the flavor is bigger, bolder and fresher.

no salt added pico de gallo recipe dr fuhrman 6 week plan dr greger how not to die engine 2 diet sos dietOkay, I’ll admit it: I’ve been in a pico rut.

I found a pico de gallo that’s low salt (80 mg per 2-tbsp. serving) at Trader Joe’s and I’ve been using it for years on my beans, tacos, and tofu eggs.

I thought I really loved that TJ’s pico.

I mean, I was pretty-much “blessed” to have found a pre-made salsa that conformed to the low-added-salt requirement in Dr. Fuhrman’s nutritarian plan.

But I was seriously selling myself short in the pico department, friends–and there’s no way I’m going to let that happen to you!

It all starts with the tomatoes…

tomatoes heirloom tomatoes pico de gallo recipe no added saltI’m happy to report that this recipe works with Campari, Beefsteak and Heirloom tomatoes wonderfully!

Since tomatoes are the heart of pico de gallo the more flavorful tomatoes you can find the better–that’s why my favorite were the heirloom tomatoes (upper-left, above).

Best advice: get what’s most in-season at the time.

no added salt Pico de Gallo Collage dr fuhrman nutritarian 6 week diet plan dr greger how not to die engine 2 diet6 fresh ingredients.

It get’s no easier than chopping and stirring–word.

I’m a big believer in two things as a nutritarian: keep most of your food quick and simple and always make it flavorful!

When you’re living without oil and salt, taking time to make homemade sauces, dips and dressings is a very wise investment of your time.  That’s why this pico recipe matters.

Compared to store-bought, this pico de gallo wins on every possible flavor mark.  It’s going to take your plain-Jane black beans and turn them into a culinary experience.

It’s going to raise to bar on any simple dish you add it to, and it’s going to make life that much more vibrant!

Here’s the challenge: take the time to make just one batch of this pico and see if you can go back to the store-made stuff afterwards.

(Yeah, you’ll be converted too.) 


no added salt pico de gallo recipe pic
5 from 5 votes

No-Added-Salt Pico de Gallo

The cleanest of all Pico de Gallo recipes: no salt, no oil, 6 fresh ingredients and absolutely perfect when you're on Dr. Fuhrman's nutritarian program!

Course Appetizer, Sauce
Cuisine Mexican
Servings 3 cups
Calories 41.7 kcal
Author Kristen Hong


  • 1 3/4 cup diced tomatoes
  • 1/2 large red onion, diced
  • 1/4 cup fine-diced jalepeno (1 jalapeno, most seeds removed)
  • 1/4 cup chopped fresh cilantro
  • 3 tbsp lime juice
  • 1 tbsp fresh minced garlic (about 3 large cloves)
  • fresh pepper, to taste


  1. Mix all the ingredients together and ground pepper to taste.  Allow to sit at least 10 minutes before serving.

Recipe Notes

Store in glass Mason jar in the refrigerator for up to 10 days. 

Nutrition Facts
No-Added-Salt Pico de Gallo
Serving Size
1 cup
Amount per Serving
% Daily Value*
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.

If you make this recipe, please come on back and share what you think!


xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Dianna says:

    It looks amazing! I should add this to my menu next week.

    • Kristen | Hello Nutritarian says:

      Hi Dianna,

      It really is so yummy and thanks so much for leaving a comment!

      I’d love to know what you think after you make it too!

      xo, Kristen

  • Elizabeth Hemstreet says:

    we’ve been making this for years-but we’ve added salt so now we’ll stop.

    • Kristen | Hello Nutritarian says:

      Hi Elizabeth!

      Thanks so much for stopping by and leaving a comment! Oh I’m sure it is amazing with the salt added in there too! So glad you’re nutrifying a family favorite!

      xo, Kristen

  • Claudia says:

    I love this one! I made it today and it was singing to me…. it tasted like the leftover juices of a tomatoes salad, ones I always drink, only richer and well, picant…. great job with this one, Kristen!

    • Kristen | Hello Nutritarian says:

      Hi Claudia,

      Thank you so, so much for taking the time to make and leave a comment on the Pico recipe! I completely agree with you about this recipe “singing” such a perfect way to describe it! Seriously, I was astonished at how much better homemade pico tastes versus store-bought!

      xo, Kristen

  • Sara says:

    Going to pick up the things I need to make this next week!

    • Kristen | Hello Nutritarian says:

      Hi again Sara!

      YAY!!! It’s so, so perfect for the summer too! Be sure to let me know what you think!

      xo, Kristen

  • Veronica says:

    I’m sorry for the comment overload but I’m prepping today and I realize how important it is to a blogger to get feedback (I have a craft blog). This was soooo simple I made double the recipe.

  • Gail Rich Nestor says:

    I just made a batch of this. It smells so fabulous that I can’t wait until dinner! Thank you for all your blog posts. I have been reading your history and am trying to go this route too. You are an inspiration!!

    • Kristen | Hello Nutritarian says:

      Hi Gail!

      Thank you so very much fro taking the time to leave a recipe review and comment!! Your very kind words make me so happy to hear!!

      I can’t wait for you to dig into that pico–so refreshing, so flavorful!

      And big WOOT WOOT for going nutritarian–promise you it’s the best think you can do your your health and well-being!! Get ready for those nutritarian “feels!”

      xo, Kristen

  • Cindy Pratt says:

    My husband was just prescribed a low sodium diet. I made this for the first time and it is fantastic! Is it ok to freeze it?

    • Kristen Hong says:

      Hi Cindy, I have never frozen salsa but I’m sure it can be done. I know the texture will be different but maybe you could blend it up into more of a sauce too!

  • Clarissa says:

    Let me start off by saying this is very tasty . I’ve been on a heart healthy diet for over a year now due to some medical reasons and I had to adapt. Not an easy thing to not add salt to food but I got to say that this didn’t need it . I used cherry tomatoes as I prefer the taste better but other than that I didn’t change a thing. Very easy to make with my little chopper. Five stars find for me

    • Kristen Hong says:

      Hi Clarissa! YAY! I’m so happy to hear that you enjoyed this no-salt recipe and thanks so much for taking the time to leave a recipe rating and review!

  • Larissa Fain says:

    Thank you for posting this recipe. As someone who is on a sodium restricted diet, I am always in search of recipes that will fit into my daily budget. I see that your nutrition facts state that this recipe contains 259.42 mg of sodium per serving. This seemed shocking to me as there is no added sodium and the ingredients contain very low sodium. I ran the recipe through an online recipe analyzer and the actual sodium is 10 mg per serving (I guessed at 4 servings per recipe) You may want to update your information.

    • Kristen Hong says:

      Hi Larissa,

      I’m so happy to hear that you appreciated this low-sodium recipe.

      Thank you so much for bringing that to my attention. We use Cronometer to create the nutrition facts but there are sometimes mistakes made. I will be running the numbers again and get this fixed.

      With much appreciation,

  • Linda says:

    I need a no salt diet plan , I see this one looks great , but I see salt

    • Kristen Hong says:

      Hi Linda,

      I just went through and updated the nutrition facts! My husband made a mistake when he was inputting the ingredients to the nutrition calculator and he used Hunt’s canned tomatoes instead of fresh, that was what was giving the sodium reading. I have corrected it and now it shows as 7.5 mg for 1 cup of Pico de Gallo!

      Hope you give it a try and enjoy it!