9 Tasty Low Sodium Chicken Recipes 2023

Introduction

Low sodium chicken recipes offer delicious yet healthy solutions to those looking to reduce their salt intake. Although essential, too much salt consumption can lead to health complications like high blood pressure, heart disease, stroke and kidney issues. A low sodium diet becomes crucial to address this concern, which involves limiting salt and processed foods. Chicken, a versatile and lean protein source, offers a fantastic option for those on a low sodium regimen. This article explores the advantages of incorporating chicken into your typical sodium cooking journey, along with valuable tips and mouthwatering recipes to create flavorful, wholesome chicken dishes.

Benefits of Low Sodium Chicken Recipes

Low sodium chicken recipes offer delicious flavors and health benefits. Excessive sodium can lead to high blood pressure, increasing heart disease and stroke risk. These recipes provide lean protein, aiding muscle repair and essential nutrients. Easy to prepare and family friendly, they enhance well being.

Explore our delicious Madras Lentils Recipe now for a mouthwatering culinary experience!

Essential Ingredients and Cooking Equipment

To cook Low sodium chicken recipes with less salt, choose skinless low sodium chicken breast recipes or thighs over processed options, as they have lower sodium levels. Replace salt with herbs and spices like rosemary, thyme and garlic for flavor. Opt for low sodium condiments or make your own using ingredients like lemon juice or yogurt. Use specialized cookware like non stick pans or air fryers to reduce added fats. These tips help you prepare tasty, low sodium chicken dishes without compromising on flavor or health.

9 Tasty Low Sodium Chicken Recipes

Presented here are 9 delectable low sodium chicken recipes, offering both flavorful options and health conscious choices. These recipes are thoughtfully crafted to reduce sodium intake while retaining taste and nutrition. Whether you’re looking to manage hypertension or simply adopt a healthier diet, these recipes provide a diverse range of options to cater to your culinary preferences. Explore these creative dishes to enjoy the benefits of Low Sodium Chicken Recipes.

Recipe 1: Lemon Garlic Roasted Chicken

Lemon Garlic Roasted Chicken is an irresistibly flavorful Low sodium chicken recipes option packed with flavor. Perfect for those seeking an exquisite meal while managing their sodium intake.

Ingredients required for Lemon Garlic Roasted Chicken

• 4 boneless, skinless chicken breasts
• 2 lemons
• 4 cloves of garlic
• Fresh rosemary sprigs
• Olive oil
• Salt free lemon herb seasoning
• Salt free garlic and herb seasoning
• Salt free poultry seasoning

Preparation steps for Lemon Garlic Roasted Chicken

1. Preheat your oven to 375°F (190°C).
2. Arrange boneless, skinless chicken breasts within a baking dish.
3. Drizzle the juice from a single Lemon Garlic onto the chicken.
4. Mince the four cloves of garlic and sprinkle them evenly over the chicken.
5. Drizzle olive oil over the chicken breasts to keep them moist during roasting.
6. Season the chicken generously with salt free lemon herb seasoning, salt free garlic and herb seasoning, and salt free poultry seasoning.
7. Slice the remaining lemon and place the lemon slices and fresh rosemary sprigs on top of the chicken for added flavor.
8. Cover the baking dish with aluminum foil.
9. Bake in the preheated oven for 25 minutes.
10. After 25 minutes, uncover the dish and continue baking for an additional 1015 minutes or until the chicken is fully cooked. You can check for doneness by using a meat thermometer; the internal temperature of the chicken should reach 165°F (74°C).

Nutritional information for Lemon Garlic Roasted Chicken

• Calories: Approximately 220 calories per serving
• Sodium: Less than 100mg per serving

Recipe 2: Herb Infused Grilled Chicken

Herb Infused Grilled Low sodium chicken recipes is an irresistibly satisfying and low sodium option to satisfy your hunger! Enjoy an irresistibly flavorful dish bursting with fresh herbs and grill marks that is sure to leave your taste buds craving more! Perfect for entertaining! Enjoy this recipe today for an incredible low sodium meal!

Ingredients required for Herb Infused Grilled Chicken

• 4 boneless, skinless chicken thighs
• Fresh basil leaves
• Fresh mint leaves
• Olive oil
• Salt free Italian herb seasoning
• Salt free garlic and herb seasoning

Preparation Steps for Herb Infused Grilled Chicken

• Preheat your grill to medium high heat.
• Begin by rubbing the boneless, skinless chicken thighs with a light coat of olive oil. This will help prevent sticking to the grill grates.
• Season the chicken thighs generously with salt free Italian herb seasoning and salt free garlic and herb seasoning. These seasonings will infuse the chicken with delightful flavors.
• Once the grill is hot and ready, place the seasoned chicken thighs on the grill grates.
• Grill each side for approximately 56 minutes, or until the chicken is fully cooked and has beautiful grill marks. Ensure the internal temperature of the chicken reaches 165°F (74°C).
• While grilling, you can take the opportunity to layer fresh basil leaves and fresh mint leaves on top of the chicken. This will impart a fresh and herbaceous aroma to your dish.

Nutritional Information for Herb Infused Grilled Chicken

• Calories: 180 per serving
• Sodium: Less than 80 mg per serving

Recipe 3: Balsamic Glazed Chicken Breast

Balsamic Glazed low sodium chicken breast recipes offer a delightful, low sodium choice, blending the tangy depth of balsamic vinegar with the gentle warmth of Dijon mustard. This creates a juicy and tasteful dish, ideal for a nutritious and gratifying meal.

Ingredients for Balsamic Glazed Chicken Breast

• 4 boneless, skinless chicken breasts
• Balsamic vinegar
• Dijon mustard
• Minced garlic
• Salt free Italian herb seasoning

Preparation Steps for Balsamic Glazed Chicken Breast

• Begin by marinating the boneless, skinless chicken breasts for a burst of flavor. In a bowl, mix together a generous amount of balsamic vinegar, Dijon mustard and minced garlic. The exact quantities can be adjusted according to your taste preferences.
• Coat each chicken breast thoroughly with the balsamic mixture, ensuring they are well covered.
• Allow low sodium chicken breast recipes to marinate in the refrigerator for a minimum of 30 minutes, enhancing them with a flavorful richness and tanginess.
• Preheat your oven to 375°F (190°C).
• Transfer the marinated chicken breasts to a baking dish.
• Sprinkle the chicken breasts with salt free Italian herb seasoning to enhance their aroma.
• Bake the chicken breasts in the preheated oven for approximately 2025 minutes or until they are fully cooked. To check for doneness, use a meat thermometer; the internal temperature of the chicken should reach 165°F (74°C).

Nutritional Information for Balsamic Glazed Chicken Breast

• Calories: 210 per serving
• Sodium: Less than 50 mg per serving

Recipe 4: Mediterranean Chicken Skewers

Mediterranean Chicken Skewers are an irresistibly delectable and healthful treat low sodium chicken breast recipes that captures the essence of Mediterranean cuisine. Boasting vibrant colors from vegetables to succulent chicken meat, each bite will transport you directly back to its shores in Italy or Greece!

Ingredients for Mediterranean Chicken Skewers

• 1 pound boneless, skinless chicken thighs
• Cherry tomatoes
• Red onion chunks
• Bell pepper chunks
• Olive oil
• Lemon juice
• Oregano
• Salt free Mediterranean seasoning

Preparation Steps for Mediterranean Chicken Skewers

• Start by preparing the chicken for skewering. Cut the boneless, skinless chicken thighs into bite sized pieces. These are the main stars of your skewers.
• Prepare the cherry tomatoes, red onion chunks and bell pepper chunks for skewering as well. These colorful additions not only add flavor but also make the skewers visually appealing.
• Assemble your skewers by threading the chicken pieces alternately with the cherry tomatoes, red onion chunks and bell pepper chunks. 
• In a bowl, create a marinade by mixing olive oil, freshly squeezed lemon juice, oregano and salt free Mediterranean seasoning. The Mediterranean seasoning blend adds a distinctive and savory touch.
• Generously brush the marinade over the assembled skewers, ensuring all the ingredients are coated evenly.
• Preheat your grill to medium high heat. Once hot, place the skewers on the grill.
• Grill the skewers for approximately 810 minutes, turning them occasionally. Grill until the chicken is fully cooked and the vegetables are charred and tender.
• Keep an eye on the skewers to prevent overcooking. The chicken’s internal temperature should reach 165°F (74°C).

Nutritional Information for Mediterranean Chicken Skewers

• Calories: 250 per serving
• Sodium: Less than 90 mg per serving

Recipe 5: Honey Mustard Chicken Thighs

Ingredients for Honey Mustard Chicken Thighs

• 4 bone in, skinless chicken thighs
• Honey
• Dijon mustard
• Paprika
• Salt Free garlic and herb seasoning

Preparation Steps for Honey Mustard Chicken Thighs

1. Begin by preheating your oven to 375°F (190°C)
2. In a bowl, create a flavorful honey mustard glaze. Combine honey, Dijon mustard, a dash of paprika for a subtle kick and salt free garlic and herb seasoning.
3. Coat each of the bones in skinless chicken thighs generously with the honey mustard glaze. Make sure to cover them evenly to enhance their taste.
4. Place the glazed chicken thighs in a baking dish.
5. Bake the chicken thighs in the preheated oven for approximately 3035 minutes. During this time, the chicken will cook through and the glaze will caramelize beautifully.
6. Monitor the chicken carefully to prevent overcooking. To check for doneness, use a meat thermometer; the internal temperature of the chicken should reach 165°F (74°C).

Nutritional Information for Honey Mustard Chicken Thighs

• Calories: 270 per serving
• Sodium: Less than 60 mg per serving

Recipe 6: Coconut Curry Chicken

This Coconut Curry low sodium chicken recipes is a delightful and exotic dish that brings together the creaminess of coconut milk and the aromatic spices of curry, turmeric, cumin and coriander. The hint of red pepper flakes adds a pleasant kick of heat. It’s a flavorful, low sodium option that will transport your taste buds to the heart of Southeast Asia. Enjoy this savory and satisfying meal!

Ingredients for Coconut Curry Chicken

• 4 boneless, skinless chicken breasts
• Coconut milk
• Curry powder
• Turmeric
• Ground cumin
• Ground coriander
• Red pepper flakes

Preparation Steps for Coconut Curry Chicken

1. Begin by preparing the boneless, skinless chicken breasts. Cut them into bite size cubes or strips, depending on your preference.
2. In a skillet or a saucepan, combine coconut milk, curry powder, turmeric, ground cumin, ground coriander, and a pinch of red pepper flakes for a touch of heat. 
3. Place the skillet or saucepan over medium heat and stir the mixture until it starts to simmer.
4. Add the cubed chicken breasts to the simmering coconut curry sauce.
5. Allow the chicken to cook in the flavorful sauce for approximately 1520 minutes, or until the chicken is fully cooked. Stir occasionally to ensure even cooking.
6. The chicken will absorb the rich flavors of the coconut milk and spices, resulting in a delicious and aromatic dish.

Nutritional Information for Coconut Curry Chicken

• Calories: 320 per serving
• Sodium: Less than 70 mg per serving

Recipe 7: Cajun Spiced Chicken Drumsticks

These Cajun Spiced Chicken Drumsticks are a flavorful and zesty dish that delivers a perfect balance of spices, smokiness and a hint of heat. They are a fantastic low sodium chicken breast recipes option for those who crave bold and savory flavors. Enjoy these crispy drumsticks as a satisfying and spicy treat!

Ingredients for Cajun Spiced Chicken Drumsticks

• 8 chicken drumsticks
• Cajun seasoning (low sodium)
• Smoked paprika
• Cayenne pepper (adjust to taste)

Preparation Steps for Cajun Spiced Chicken Drumsticks

1. Preheat your oven to 425°F (220°C). This high temperature will help achieve crispy skin and juicy meat for your drumsticks.
2. Begin by coating the chicken drumsticks with a generous amount of low sodium Cajun seasoning. This seasoning blend will provide a bold and spicy flavor.
3. To enhance the smoky flavor and color, sprinkle smoked paprika over the drumsticks.
4. If you enjoy a bit of heat, add a pinch of cayenne pepper to the drumsticks. Adjust the quantity to match your preferred level of spiciness.
5. Place the seasoned drumsticks on a baking sheet lined with parchment paper or a wire rack. This helps air circulate around the drumsticks, ensuring they cook evenly and become crispy.
6. Bake the drumsticks in the preheated oven for approximately 3035 minutes, turning them occasionally to ensure all sides are evenly cooked.
7. When they are done, the drumsticks should have crispy skin and tender, juicy meat. You can check for doneness by using a meat thermometer; the internal temperature of the chicken should reach 165°F (74°C).

Nutritional Information (Per Serving):

• Calories: Approximately 250 calories per serving
• Sodium: Less than 80 mg per serving

Recipe 8: Teriyaki Chicken Stir Fry

This Teriyaki Chicken Stir Fry is a flavorful and wholesome dish that combines the savory richness of teriyaki sauce with colorful vegetables and tender chicken. It’s a versatile and healthy option for a quick and delicious meal.

Ingredients for Teriyaki Chicken Stir Fry

• 4 boneless, skinless chicken breasts, thinly sliced
• 1 cup low sodium teriyaki sauce
• 2 tablespoons vegetable oil
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 medium onion, thinly sliced
• 2 cups broccoli florets
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• Cooked brown rice or whole wheat noodles (optional, for serving)

Preparation Steps for Teriyaki Chicken Stir Fry

1. Begin by marinating the thinly sliced chicken breasts in low sodium teriyaki sauce. Place the chicken in a bowl, pour the teriyaki sauce over it and let it marinate for at least 30 minutes. This will infuse the chicken with delicious teriyaki flavor.
2. Begin by heating a tablespoon of vegetable oil in a large skillet or wok over medium high heat.
3. Add the marinated chicken slices to the hot skillet and stir fry them until they are cooked through and browned on the outside. This usually takes about 57 minutes.
4. Include the remaining 1 tablespoon of vegetable oil.
5. Add the thinly sliced red, green and yellow bell peppers, as well as the sliced onion, to the skillet. Stir Fry these vegetables until they become tender and slightly caramelized, which typically takes 34 minutes.
6. Add the broccoli florets to the skillet and continue to stir fry for an additional 23 minutes until they are tender crisp.
7. Put the cooked chicken back into the skillet with the vegetables.
8. Add the minced garlic and minced ginger to the skillet, and stir fry everything together for another 12 minutes. This will release the aromatic flavors of garlic and ginger.
9. Ensure the chicken and vegetables are well coated with the teriyaki sauce.
10. Serve the Teriyaki Chicken StirFry over cooked brown rice or whole wheat noodles, if desired.

Nutritional Information (Per Serving, excluding rice/noodles):

• Calories: Approximately 280 calories per serving
• Sodium: Varies depending on the teriyaki sauce used, but choose a low sodium version for a healthier option.

Recipe 9: Pesto Stuffed Chicken Breasts

These Pesto Stuffed Chicken Breasts are a delightful and elegant dish that combines the rich flavors of pesto, sun dried tomatoes and fresh basil with tender chicken. It’s a perfect option for a special dinner or anytime you want to treat yourself to a gourmet meal at home.

Ingredients for Pesto Stuffed Chicken Breasts

• 4 boneless, skinless chicken breasts
• Pesto sauce (store bought or homemade)
• Sun Dried tomatoes, thinly sliced
• Fresh basil leaves
• Olive oil
• Salt Free Italian herb seasoning
• Salt and pepper to taste

Preparation Steps for Pesto Stuffed Chicken Breasts

1. Preheat your oven to 375°F (190°C).
2. Lay out the boneless, skinless chicken breasts on a clean surface.
3. To create a pocket in each chicken breast, carefully slice a horizontal slit along the thickest side, being careful not to cut all the way through. The pocket should be large enough to stuff with pesto and other ingredients.
4. Generously season the outside of each chicken breast with salt free Italian herb seasoning, salt and pepper. Ensure both sides are seasoned well.
5. Now, it’s time to stuff the chicken breasts. Spread a layer of pesto sauce inside the pocket of each chicken breast.
6. Add a few slices of sundried tomatoes and fresh basil leaves to the pocket as well. These ingredients will infuse the chicken with a burst of Mediterranean flavor.
7. Close the pocket by folding the chicken breast over the pesto, tomatoes and basil, securing the stuffing inside.
8. Warm a bit of olive oil in an oven safe skillet over medium high heat.
9. Once the oil is hot, carefully place the stuffed chicken breasts in the skillet. Sear them for approximately 23 minutes on each side until a golden brown crust forms.
10. Transfer the skillet to the preheated oven and bake the chicken breasts for approximately 2025 minutes, or until they are cooked through. To check for doneness, use a meat thermometer; the internal temperature of the chicken should reach 165°F (74°C).
11. Once done, remove the skillet from the oven and let the chicken breasts rest for a few minutes before serving.

Nutritional Information (Per Serving)

• Calories: Approximately 270 calories per serving
• Sodium: Varies depending on the pesto sauce used, but choose a lower sodium option for a healthier dish.

Common Mistakes to Avoid

Certainly! Here are the common mistakes to avoid when preparing low sodium chicken recipes:

• Overusing High Sodium Ingredients:

One of the most critical mistakes to avoid when cooking low sodium chicken recipes is overusing high sodium ingredients. Many processed condiments, sauces and seasonings are loaded with sodium, which can quickly undermine your efforts to reduce sodium intake. Be mindful of ingredient labels and opt for low sodium or sodium free alternatives whenever possible. Also, experiment with herbs, spices and other flavor enhancers to create tasty dishes without relying on excessive salt.

• Ignoring Portion Control:

Ignoring portion control can lead to inadvertently consuming more sodium than intended. Even if you use low sodium ingredients, eating large portions can still contribute to higher sodium intake. Pay attention to recommended serving sizes and avoid oversized portions. By managing portion control, you can enjoy delicious low sodium chicken recipes while keeping your sodium intake in check.

• Skipping Proper Marinating Techniques:

Proper marinating is a key technique in Low Sodium Chicken Recipes cooking that should not be overlooked. Skipping marinating or not marinating for a sufficient amount of time can result in less flavorful and less tender chicken. Marinating allows the chicken to absorb the flavors of herbs, spices and other seasonings, reducing the need for additional salt. Always follow marinating instructions in recipes and allow enough time for the flavors to infuse the chicken, enhancing the overall taste of your dishes.

Conclusion

Low sodium chicken recipes offer a multitude of benefits for both your health and your taste buds. By reducing your sodium intake, you can effectively manage your blood pressure, enhance your overall heart health and reduce the risk of hypertension. These recipes provide a flavorful alternative to traditional high sodium dishes, proving that you don’t have to sacrifice taste for your wellbeing.

We encourage you to embark on a culinary journey with these low sodium chicken recipes as your guide. Don’t be afraid to explore new flavors, ingredients, and cooking techniques. Whether you’re a seasoned chef or a novice in the kitchen, there’s a world of delicious possibilities waiting for you. Embrace the art of Low Sodium Chicken Recipes cooking and discover how it can revolutionize the way you enjoy food. Your taste buds and your health will thank you for it.