Cottage cheese in place of ricotta. Less salty and less fat, especially if you can find salt free and low fat versions.
Home made spice combinations instead of mixtures, less salty. Literally just read the back of the bottle it will tell you whats in there.
Anchovy sauce in place of msg. The savory saltiness of it works just as good
Vinegar or lemon juice in some cases when you need a acid.
Sugar /honey/ artificial sweetener. Whichever you have on hand.
Almond/soy/coconut milk works with a lot of recipes just as well with regular milk.
Croutons, soup crackers, ritz etc instead of breadcrumbs or literally old dry bread that you crush. The croutons worked amazing with some parmesan styled chicken.
Some vegetables can be switched say specific potatoes varieties or radish for daicon, cabbage instead of bok choi.