11 Delicious Low Sodium Chicken Recipes for a Healthier You

You’re looking for a way to satisfy your cravings without sacrificing your health goals. If you’re tired of bland, sodium-heavy chicken dishes, you’re in luck.

We’ve gathered 11 mouth-watering, low-sodium chicken recipes that are sure to please even the pickiest eaters.

From tangy kabobs to creamy casseroles, these recipes will take your taste buds on a flavor adventure. But which one will become your new favorite?

At a Glance

• Eleven low-sodium chicken recipes are available, categorized into four groups: herbs and spices, fruits and vegetables, grains and legumes, and bold flavors.
• Herbs and spices recipes include Baked Lemon Rosemary Chicken Thighs and Garlic Herb Roasted Chicken Breast with only 250mg of sodium per serving.
• Fruits and vegetables recipes feature Zesty Pineapple Chicken Kabobs, Grilled Chicken and Peach Salad, and Smoky Chicken and Sweet Potato Hash for a flavorful twist.
• Grains and legumes recipes offer Chicken and Rice Bowl, Greek-Style Chicken and Rice Bowl, and Chicken and Quinoa Bowl With Avocado for a nutrient-dense meal.
• Bold flavors recipes include Spicy Black Bean Chicken Chili, Low-Sodium Chicken Fajita Recipe, and Chicken and Vegetable Stir-Fry for a spicy kick.

Creamy Mushroom Chicken Casserole

Savoring the rich flavors of a hearty casserole, you’ll find comfort in this creamy mushroom chicken recipe, perfect for a chilly evening.

With a focus on low sodium, this dish is a healthier take on a classic comfort food. To start, you’ll need to choose the right mushroom varieties for the job. Cremini, shiitake, or a combination of both will add an earthy flavor and meaty texture to your casserole.

When it comes to casserole makeovers, this recipe is a great starting point. By using low-sodium chicken broth and reducing the amount of salt used in the recipe, you can substantially lower the sodium content without sacrificing flavor.

Additionally, you can substitute heavy cream with a low-fat alternative to reduce calories and saturated fat.

To prepare the dish, sauté the mushrooms and onions in a bit of olive oil until they’re tender and fragrant. Then, add in diced chicken breast and cook until browned.

In a separate bowl, whisk together the low-sodium chicken broth, flour, and spices to create a creamy sauce.

Combine the sauce with the cooked chicken and mushroom mixture, and pour it into a baking dish.

Top with a crunchy breadcrumb mixture and bake until golden brown.

This creamy mushroom chicken casserole is sure to become a new favorite in your household.

Baked Lemon Rosemary Chicken Thighs

Brighten up your mealtime with the zesty flavors of Baked Lemon Rosemary Chicken Thighs, a revitalizing twist on traditional roasted chicken.

By incorporating the brightness of lemon and the earthiness of rosemary, you’ll create a dish that’s both invigorating and savory. This low-sodium recipe is perfect for those looking to add flavor without compromising on health.

To start, preheat your oven to 400°F (200°C).

In a small bowl, mix together olive oil, minced garlic, chopped rosemary, salt-free seasoning, and lemon zest.

Brush this herb-infused mixture evenly onto both sides of bone-in, skin-on chicken thighs.

Place the chicken on a baking sheet lined with parchment paper and bake for 35-40 minutes, or until cooked through.

The key to this recipe lies in the herb pairing.

Rosemary’s piney flavor complements the citrusy notes of lemon zest, creating a harmonious balance of flavors.

As you take your first bite, the aromatic essence of rosemary will transport you to the Mediterranean, while the tangy lemon will leave you craving more.

With only 250mg of sodium per serving, you can indulge in this delightful dish without worrying about your sodium intake.

Zesty Pineapple Chicken Kabobs

Get ready to fire up your grill and add a pop of color to your plate with Zesty Pineapple Chicken Kabobs, a revitalizing and healthy low-sodium recipe perfect for summer gatherings or quick weeknight meals.

These vibrant kabobs are a symphony of flavors and textures, featuring succulent chicken breast, fresh pineapple chunks, and crunchy red bell peppers, all threaded onto skewers and slathered in a zesty mixture of olive oil, lime juice, and a hint of cumin.

With only 250mg of sodium per serving, you can indulge in this tropical-inspired dish without compromising your health goals.

To prepare, simply thread chicken breast, pineapple chunks, and red bell pepper slices onto chicken skewers, leaving a small space between each piece to allow for even cooking.

Brush with the zesty mixture and season with salt-free seasoning blend.

Grill over medium-high heat for 10-12 minutes, or until the chicken is cooked through and slightly charred.

Serve hot, garnished with fresh cilantro and a squeeze of lime juice.

This recipe isn’t only a feast for the eyes but also a nutritious and delicious way to satisfy your cravings for something new and exciting.

Garlic Herb Roasted Chicken Breast

You’ll love the aromatic flavors and tender texture of Garlic Herb Roasted Chicken Breast, a low-sodium recipe that’s perfect for a comforting dinner or lunch.

This dish is a masterclass in balancing fresh flavors with aromatic spices, resulting in a truly unforgettable taste experience.

To prepare this recipe, you’ll need four boneless, skinless chicken breasts, two cloves of garlic, one tablespoon of olive oil, one teaspoon of dried thyme, and one teaspoon of dried rosemary.

Preheat your oven to 400°F (200°C) and line a baking sheet with aluminum foil.

In a small bowl, mix together the minced garlic, olive oil, thyme, and rosemary.

Brush the mixture evenly onto both sides of the chicken breasts, making sure to coat them thoroughly.

Place the chicken breasts on the prepared baking sheet and roast in the preheated oven for 25-30 minutes, or until they reach an internal temperature of 165°F (74°C).

Once cooked, let the chicken rest for five minutes before slicing and serving.

This Garlic Herb Roasted Chicken Breast recipe is a declaration to the power of simple, low-sodium ingredients coming together to create something truly special.

With its tender texture and explosion of fresh flavors, it’s sure to become a staple in your kitchen.

Spicy Black Bean Chicken Chili

After savoring the aromatic flavors of Garlic Herb Roasted Chicken Breast, shift your attention to a bold and spicy low-sodium recipe that’s perfect for a chilly evening: Spicy Black Bean Chicken Chili.

This hearty, one-pot dish is a masterclass in flavor and nutrition, harnessing the bean benefits of black beans, which are rich in fiber, protein, and antioxidants.

To make this recipe, you’ll need boneless, skinless chicken breast, onions, garlic, bell peppers, and a can of low-sodium diced tomatoes.

The spicy kick comes from a blend of chili powder, cumin, and smoked paprika.

As you simmer the chili, the flavors meld together, creating a rich, velvety texture.

You can customize this recipe to suit your taste by experimenting with different chili variations, such as adding diced jalapeños for an extra kick or using ground cumin for a smokier flavor.

What makes this recipe stand out is its ability to balance bold flavors with a low-sodium profile.

By using herbs and spices to add depth, you can reduce the sodium content without sacrificing taste.

This Spicy Black Bean Chicken Chili is a perfect example of how you can create a delicious, healthy meal that’s perfect for a cozy night in.

Low-Sodium Chicken Fajita Recipe

Sizzling skillets and savory aromas await with this Low-Sodium Chicken Fajita Recipe, a flavorful and healthy twist on the classic Tex-Mex dish.

You’ll love the bold Fajita flavors packed into every bite, without the excessive salt. This recipe uses tender Chicken strips, marinated in a zesty blend of lime juice, olive oil, and spices, then quickly cooked with sliced bell peppers and onions.

As you sauté the Chicken strips, the aroma of sizzling peppers and onions will fill your kitchen, teasing your taste buds.

With this Low-Sodium Chicken Fajita Recipe, you can enjoy the authentic flavors of a traditional fajita, minus the high sodium content. Simply serve the Chicken strips and vegetables with warm flour or corn tortillas, and top with your favorite low-sodium toppings, such as diced tomatoes, avocado, and a sprinkle of cilantro.

This recipe isn’t only delicious but also a healthier alternative to traditional fajitas. By using low-sodium seasonings and limiting the amount of salt, you can indulge in this flavorful dish without compromising your dietary restrictions.

Greek-Style Chicken and Rice Bowl

Now that you’ve savored the bold flavors of our Low-Sodium Chicken Fajita Recipe, let’s explore another mouthwatering dish that’s just as flavorful but with a Mediterranean twist.

Introducing the Greek-Style Chicken and Rice Bowl, a harmonious blend of Greek flavors and tender chicken. This dish is a masterclass in balancing flavors, with a hint of tanginess from the feta cheese and a pop of freshness from the kalamata olives.

To start, marinate chicken breasts in a mixture of olive oil, lemon juice, garlic, and oregano for at least 30 minutes. This step is vital in infusing the chicken with those unmistakable Greek flavors.

Then, grill the chicken until cooked through and set aside. In a separate pan, sauté diced onions and bell peppers until tender, followed by a sprinkle of paprika and a pinch of salt-free seasoning.

In a large bowl, combine cooked chicken, sautéed vegetables, and a scoop of fluffy rice.

Top with crumbled feta cheese, chopped kalamata olives, and a drizzle of zesty lemon juice.

This dish is a tribute to the power of Mediterranean cuisine, where simplicity meets sophistication. With these Chicken tips, you’ll be on your way to creating a culinary masterpiece that’s both delicious and healthy.

Chicken and Vegetable Stir-Fry

Exploring the flavors of Asia, you’ll find that stir-fries are a staple in many cuisines, and for good reason – they’re quick, easy, and packed with nutrients.

This low-sodium chicken recipe is no exception, combining tender chicken breast with a colorful medley of vegetables.

To master the art of stir-frying, you must grasp the techniques involved. First, prep your ingredients by slicing the chicken and vegetables into bite-sized pieces.

Next, heat a small amount of oil in a wok or large skillet over high heat. Add the chicken and cook until browned, then set aside.

Now it’s time to select your vegetables. Aim for a mix of crunchy and tender options, such as bell peppers, broccoli, carrots, and snap peas.

Add aromatics like garlic and ginger to bring depth to the dish.

Stir-fry the vegetables in the same wok, using quick, sweeping motions to guarantee even cooking.

Once they’re tender-crisp, return the chicken to the pan and stir in a low-sodium sauce of your choice.

Serve immediately, garnished with fresh herbs and a sprinkle of sesame seeds.

Smoky Chicken and Sweet Potato Hash

Two key ingredients come together in perfect harmony in this low-sodium chicken recipe: smoky chicken breast and sweet, fluffy sweet potatoes.

You’ll love how the smoky flavors of the chicken complement the natural sweetness of the sweet potatoes, creating a dish that’s both savory and sweet.

To start, you’ll need to season your chicken breast with a blend of smoky spices, including paprika, garlic powder, and onion powder.

Then, you’ll sear the chicken in a hot skillet to lock in those flavors.

While the chicken is cooking, you can prepare your sweet potato variations.

Try using a mix of yellow and orange sweet potatoes for a pop of color on your plate.

Once the chicken is cooked, chop it into bite-sized pieces and set it aside.

Then, add diced sweet potatoes to the same skillet, cooking them until they’re tender and lightly browned.

You can also add some diced onions and bell peppers to the skillet for added flavor and texture.

To bring the dish together, simply combine the cooked chicken and sweet potatoes in a bowl and serve hot.

You can top it with a fried egg or some chopped fresh herbs for added flavor and nutrition.

This smoky chicken and sweet potato hash is a low-sodium recipe that’s perfect for a quick weeknight dinner or a leisurely weekend brunch.

Chicken and Quinoa Bowl With Avocado

Since you’re looking for a nutritious and filling low-sodium chicken recipe, consider whipping up a chicken and quinoa bowl with avocado.

This dish is a perfect blend of protein, complex carbohydrates, and healthy fats, making it an ideal option for a quick and satisfying meal.

The quinoa provides a complete protein and fiber, while the grilled chicken breast adds lean protein.

The avocado contributes a creamy texture and a boost of healthy fats, which will keep you full and energized.

To take it to the next level, add some fresh flavors like lime juice, cilantro, and red pepper flakes.

• The combination of quinoa, chicken, and avocado will keep you full for hours
• This dish is packed with nutrients, including protein, fiber, and healthy fats
• You can customize it to your taste with your favorite toppings and flavors
• It’s a quick and easy meal prep option that can be ready in under 30 minutes

With its fresh flavors and nutrient-dense ingredients, this chicken and quinoa bowl with avocado is a great addition to your low-sodium meal repertoire.

Give it a try and enjoy the benefits of a healthy, delicious meal!

Grilled Chicken and Peach Salad

What’s the perfect way to celebrate the sweetness of summer?

By firing up the grill and creating a dish that’s equal parts revitalizing and flavorful! You’ll be peachy keen when you try this Grilled Chicken and Peach Salad recipe.

Start by marinating chicken breasts in a mixture of olive oil, lemon juice, and a pinch of salt-free seasoning.

Then, throw them on the grill until they reach grilled perfection.

Meanwhile, slice up some juicy peaches and crisp lettuce, and crumble a bit of feta cheese for added tanginess.

In a large bowl, combine the grilled chicken, peaches, lettuce, and feta.

Drizzle with a homemade vinaigrette made from olive oil, apple cider vinegar, and a hint of honey.

The sweetness of the peaches pairs perfectly with the smokiness of the grilled chicken, while the tangy feta adds a delightful contrast.

This salad isn’t only delicious, but it’s also low in sodium and packed with nutrients.

The peaches provide a boost of vitamin C, while the chicken and feta offer a good dose of protein.

FAQs

Can I Use Frozen Chicken Breast in Low-Sodium Recipes?

You can definitely use frozen chicken breast in your recipe, but make sure to check the frozen quality before thawing, and opt for safe thawing methods, like refrigeration or cold water, to preserve the meat’s texture and flavor.

How Do I Reduce Sodium in Store-Bought Chicken Broth?

When reducing sodium in store-bought chicken broth, you’ll find it’s easier to opt for broth alternatives or make your own homemade stock using veggies and herbs, allowing you to control the sodium content and tailor it to your taste.

Are Low-Sodium Chicken Recipes Suitable for People With High Blood Pressure?

You’re right to wonder if low-sodium recipes are suitable for people with high blood pressure. The answer is yes, as you’re likely more sodium sensitive, and reducing sodium intake can help lower your blood pressure, improving overall health.

Can I Substitute Salt With Other Seasonings for Flavor?

You can definitely substitute salt with other seasonings for flavor. Try experimenting with herbal alternatives like thyme or rosemary, or flavor enhancers like lemon juice or garlic powder to add zest to your dishes without the sodium.

Do Low-Sodium Chicken Recipes Affect the Cooking Time or Method?

When cooking without salt, you’ll find that moisture retention and flavor profile can impact cooking time and method. Without salt’s natural preservative effect, you’ll need to adjust cooking techniques to prevent drying out, ensuring juicy results that still pack flavor.