15 Quick & Easy Low Sodium Chicken Recipes

When it comes to maintaining a healthy lifestyle, a low sodium diet can make a significant difference. Sodium, while an essential nutrient, can have negative effects on your health when consumed in high amounts, leading to issues like high blood pressure and heart disease. Many people opt for a low sodium diet to manage these risks. One of the easiest ways to go low sodium is by using chicken. Today, we’re sharing a roundup of low sodium chicken recipes that you can easily make at home.

Why Choose Low Sodium Chicken Recipes?

Chicken is a versatile and easy-to-cook protein that can be adjusted to meet your dietary needs.

It’s simple to control the sodium content when using chicken as the main ingredient, making it ideal for those looking to reduce their salt intake. From quick and easy chicken dishes to more elaborate meals, there are plenty of ways you can enjoy chicken without the added salt.

Is Chicken High in Sodium?

You might wonder, is chicken high in sodium? Raw chicken generally has a low sodium content, with an average of about 60-70 mg of sodium per 4-ounce serving. The sodium content can increase depending on how the chicken is processed or seasoned.

For example, some chicken breasts may be injected with a saline solution to enhance flavor and juiciness. However, by choosing fresh, unprocessed chicken and preparing it at home, you can keep your sodium intake in check.

15 Low Sodium Recipes With Chicken

Here are fifteen delicious and easy-to-make low sodium chicken recipes that will help you maintain a healthy diet without sacrificing flavor.

1. Lemon Herb Grilled Chicken

This recipe is light and refreshing, perfect for a summer meal. The lemon and Italian seasoning add a burst of flavor without any added salt.

Ingredients:

• 4 chicken breasts
• 1/4 cup olive oil
• Juice of 2 lemons
• 1 tbsp Italian seasoning
• 2 cloves garlic, minced
• Freshly ground black pepper

Instructions:

1. In a bowl, combine olive oil, lemon juice, Italian seasoning, garlic, and black pepper.
2. Marinate the chicken breasts in the mixture for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Grill the chicken for about 6-7 minutes on each side until the internal temperature reaches 165 degrees.
5. Serve with your favorite healthy sides for chicken.

2. Baked Chicken with Herbs

Aromatic herbs give this baked chicken dish a delicious flavor without relying on added salt. It’s an easy chicken recipe that pairs well with steamed vegetables.

Ingredients:

• 4 chicken thighs
• 1 tbsp olive oil
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1 tsp garlic powder
• Freshly ground black pepper

Instructions:

1. Preheat the oven to 350 degrees.
2. Rub the chicken thighs with olive oil and season with rosemary, thyme, garlic powder, and black pepper.
3. Place the chicken on a baking sheet and bake for 35-40 minutes until the internal temperature reaches 165 degrees.
4. Enjoy with a side of steamed vegetables.

3. Garlic Parmesan Chicken

This chicken recipe offers a savory and satisfying meal with a rich garlic and Parmesan flavor, all while keeping the sodium content low.

Ingredients:

• 4 chicken breasts
• 2 tbsp olive oil
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic, minced
• Freshly ground black pepper

Instructions:

1. Preheat the oven to 350 degrees.
2. In a bowl, mix olive oil, Parmesan cheese, and garlic.
3. Coat the chicken breasts with the mixture and place them on a baking sheet.
4. Bake for 25-30 minutes until the internal temperature reaches 165 degrees.
5. Serve with a light salad.

4. Low Sodium Chicken Stir Fry

A quick and easy chicken stir-fry loaded with fresh vegetables. Perfect for a weeknight dinner in just 15 minutes.

Ingredients:

• 2 chicken breasts, sliced
• 1 tbsp olive oil
• 2 cups mixed vegetables (broccoli, bell peppers, snap peas)
• 2 cloves garlic, minced
• 1 tbsp low sodium soy sauce

Instructions:

1. Heat olive oil in a large pan over medium-high heat.
2. Add garlic and cook until fragrant.
3. Add the chicken slices and cook for about 5-7 minutes.
4. Add mixed vegetables and low sodium soy sauce.
5. Stir-fry for another 5 minutes until vegetables are tender.
6. Serve with brown rice.

5. Slow Cooker Chicken and Veggies

This slow cooker recipe is perfect for busy days. Simply throw everything in the slow cooker and come home to a delicious, low sodium meal. You can add in other veggies as you like!

Ingredients:

• 4 chicken thighs
• 2 cups baby carrots
• 2 cups baby potatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp dried thyme
• Freshly ground black pepper

Instructions:

1. Place the chicken, carrots, potatoes, and onion in the slow cooker.
2. Add garlic, thyme, and black pepper.
3. Cook on low for 6-7 hours or until the chicken is tender.
4. Serve hot.

6. Spicy Lime Chicken

This spicy lime chicken is zesty and full of flavor, perfect for those who like a little kick in their meals.

Ingredients:

• 4 chicken breasts
• Juice of 2 limes
• 1 tsp chili powder
• 1 tsp paprika
• 2 cloves garlic, minced
• Freshly ground black pepper

Instructions:

1. In a bowl, combine lime juice, chili powder, paprika, garlic, and black pepper.
2. Marinate the chicken breasts in the mixture for at least 15 minutes.
3. Preheat a grill or grill pan over medium-high heat.
4. Grill the chicken for about 6-7 minutes on each side until the internal temperature reaches 165 degrees.
5. Serve with a side of avocado salad.

7. Honey Mustard Chicken

This honey mustard chicken is sweet and tangy, a great option for a flavorful yet low sodium meal.

Ingredients:

• 4 chicken breasts
• 2 tbsp honey
• 2 tbsp Dijon mustard
• 1 tbsp olive oil
• Freshly ground black pepper

Instructions:

1. Preheat the oven to 350 degrees.
2. In a bowl, mix honey, Dijon mustard, and olive oil.
3. Coat the chicken breasts with the mixture and place them on a baking sheet.
4. Bake for 25-30 minutes until the internal temperature reaches 165 degrees.
5. Serve with roasted vegetables.

8. Greek Yogurt Chicken

Greek yogurt adds a creamy texture to this dish, keeping the chicken moist and flavorful without any added salt.

Ingredients:

• 4 chicken breasts
• 1 cup Greek yogurt
• 1 tbsp lemon juice
• 1 tbsp Italian seasoning
• 2 cloves garlic, minced
• Freshly ground black pepper

Instructions:

1. Preheat the oven to 350 degrees.
2. In a bowl, combine Greek yogurt, lemon juice, Italian seasoning, garlic, and black pepper.
3. Coat the chicken breasts with the mixture and place them on a baking sheet.
4. Bake for 25-30 minutes until the internal temperature reaches 165 degrees.
5. Serve with a side of quinoa.

9. Teriyaki Chicken Skewers

These teriyaki chicken skewers are perfect for a healthy and delicious meal. The low sodium teriyaki sauce keeps it flavorful without the added salt.

Ingredients:

• 4 chicken breasts, cubed
• 1/4 cup low sodium teriyaki sauce
• 1 bell pepper, cubed
• 1 onion, cubed
• Wooden skewers

Instructions:

1. Soak wooden skewers in water for 30 minutes.
2. Thread chicken, bell pepper, and onion onto skewers.
3. Brush with low sodium teriyaki sauce.
4. Preheat a grill to medium-high heat.
5. Grill skewers for about 10-12 minutes, turning occasionally, until the internal temperature reaches 165 degrees.
6. Serve with a side of steamed rice.

10. Chicken and Zucchini Pasta

This low sodium chicken and zucchini pasta is light and healthy, perfect for a quick weeknight dinner. I sometimes add cheese too, but to keep it low sodium you can opt out.

Ingredients:

• 2 chicken breasts, sliced
• 2 zucchinis, spiralized
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1/2 cup cherry tomatoes, halved
• Freshly ground black pepper

Instructions:

1. Heat olive oil in a large pan over medium-high heat.
2. Add garlic and cook until fragrant.
3. Add chicken slices and cook for about 5-7 minutes.
4. Add cherry tomatoes and zucchini noodles.
5. Cook for another 5 minutes until vegetables are tender.
6. Serve hot.

11. Chicken Fajitas

These chicken fajitas are flavorful and easy to make, with a perfect blend of spices and fresh vegetables.

Ingredients:

• 4 chicken breasts, sliced
• 1 bell pepper, sliced
• 1 onion, sliced
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• Freshly ground black pepper

Instructions:

1. Heat olive oil in a large pan over medium-high heat.
2. Add chicken, bell pepper, and onion.
3. Sprinkle with chili powder, cumin, and black pepper.
4. Cook for about 10-12 minutes until the chicken is fully cooked.
5. Serve with whole wheat tortillas.

12. Lemon Pepper Chicken

Lemon pepper chicken is a simple yet flavorful dish that’s perfect for a quick and healthy dinner.

Ingredients:

• 4 chicken breasts
• Juice of 2 lemons
• 1 tbsp olive oil
• 1 tsp black pepper

Instructions:

1. Preheat the oven to 350 degrees.
2. In a bowl, combine lemon juice, olive oil, and black pepper.
3. Coat the chicken breasts with the mixture and place them on a baking sheet.
4. Bake for 25-30 minutes until the internal temperature reaches 165 degrees.
5. Serve with a side of steamed broccoli.

13. BBQ Chicken

Enjoy the flavors of barbecue without the high sodium content with this delicious BBQ chicken recipe.

Ingredients:

• 4 chicken breasts or thighs
• 1/2 cup low sodium BBQ sauce
• Freshly ground black pepper

Instructions:

1. Preheat the oven to 350 degrees.
2. Brush the chicken breasts with low sodium BBQ sauce.
3. Place the chicken on a baking sheet and bake for 25-30 minutes until the internal temperature reaches 165 degrees.
4. Serve with a side of coleslaw.

14. Chicken Salad

This chicken salad is light and refreshing, perfect for a quick lunch or dinner.

Ingredients:

• 2 chicken breasts, cooked and shredded
• 1/2 cup Greek yogurt
• 1 tbsp lemon juice
• 1/4 cup diced celery
• Freshly ground black pepper

Instructions:

1. In a bowl, combine Greek yogurt, lemon juice, celery, and black pepper.
2. Add shredded chicken and mix well.
3. Serve on whole wheat bread or over a bed of greens.

15. Chicken Tacos

These low sodium chicken tacos are flavorful and fun to make, perfect for a family dinner.

Ingredients:

• 4 chicken breasts, sliced
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• Freshly ground black pepper
• Whole wheat tortillas
• Toppings: lettuce, tomatoes, avocado, cheese

Instructions:

1. Heat olive oil in a large pan over medium-high heat.
2. Add chicken slices and sprinkle with chili powder, cumin, and black pepper.
3. Cook for about 10-12 minutes until the chicken is fully cooked.
4. Serve in whole wheat tortillas with your favorite toppings.

These low sodium chicken recipes are not only delicious but also easy to make, healthy, and perfect for maintaining a low sodium diet. Be sure to check the nutritional information of each dish to ensure it fits within your dietary needs. For more ideas on what to pair with your chicken dishes, check out these healthy sides for chicken.

With these recipes, you can enjoy tasty meals without worrying about added salt, helping you manage your sodium intake and maintain good health.

Whether you’re looking for a quick meal in 15 minutes or a more elaborate chicken dish, there’s something here for everyone. So preheat your oven to 350 degrees and get cooking!