Finding low sodium recipes can be a bit daunting. Whether you’re on a strict low sodium diet, or you just want to be more mindful about your salt intake, there are many reasons why cooking low sodium can benefit you.
Though my family doesn’t eat strictly low sodium, I try to incorporate many sodium-cautious meals into our daily lives. Some great options for my family are chicken dishes because they’re so versatile and easy to dress up in other ways without the need for tons of salt.
These recipes that I am sharing today have been a huge hit whenever I’ve served them for family dinners or even at cookout events! When looking over this collection of recipes, you’ll see just how easy it is to make low-sodium meals that taste great and are simple to make.
Some of my favorite dishes are the slow cooker recipes because of how convenient it is for busy days, where I can throw everything in the crockpot and let it cook all day long without having to check on it.
On the flip side, I also enjoy making the instant pot and air-fryer recipes because of how quick they are. The chicken cooks relatively fast in the air-fryer, which is great news!
My favorite dish of all from this list is probably the skillet lemon chicken and potatoes recipe, which is just to die for! I adore this recipe because of its rich flavors. It has lots of yummy ingredients such as kale, lemon, chicken, and potatoes.
My family tends to lean towards dishes like that which are hearty and satisfying. Of course, we like to make other low sodium dishes that are on the lighter side as well, like the low sodium grilled chicken recipe off of this list.
I love making that recipe for big family gatherings because it is easy to make large quantities of it. The best part is that nobody even notices it’s a low sodium recipe, because it is still packed with tons of flavor.
So don’t worry, just because you’re reducing your sodium intake, it doesn’t mean your chicken needs to be flavorless. No matter what kind of low-sodium chicken dish you are looking for, this list has a ton of great options that are certain to inspire you and your cooking habits. Without further ado, here are my favorite low-sodium chicken recipes that are absolutely scrumptious and straightforward to make.
This recipe is the way to go if you're looking for a low-sodium chicken dinner. The best part about it is how easy it is to make. You'll want to start by throwing all of the chicken and veggies into a large bowl. Next, marinate the components with low sodium soy sauce, red wine vinegar, olive oil, garlic, and other seasonings (save some marinade for your tomatoes). After marinating for 30 minutes, you can layer everything on a sheet pan and bake it for 25 minutes. Toss the tomatoes onto the pan and bake for five more minutes. When serving, I typically pair it with brown rice. You can garnish with low sodium soy sauce and fresh parsley.
This chicken cacciatore recipe is divine! For this low sodium chicken dinner, you will make a no-salt-added Italian sauce to go along with it. If you skip on the salt for the chicken seasoning, the dish will have less than 150mg of sodium. Dredge your chicken in a flour mixture, then brown it in a hot skillet. Transfer your chicken to a pan before pouring the sauce over it. Finally, bake your chicken for approximately 45 minutes. I love this recipe because it is incredibly healthy and easy to make. Once it is baked, I suggest garnishing it with parsley. I usually serve it with mixed vegetables!
Here is a baked low-sodium chicken recipe that is flavorful. If you buy boneless skinless chicken breast and skip the salt, the chicken will be around 100mg of sodium. Cut a groove in your raw chicken breast, not entirely slicing it through. Next, use the spice blend to season the chicken, asparagus, and diced potatoes. Layer all of the components on a sheet pan and bake it for 20 minutes to start, then add your lemon slices. Bake for ten more minutes, then you can serve it. Since it is a sheet pan meal, I didn’t need to make any side dishes to go along with it. My family loved this recipe, and I’ll surely be making it again!
I love this baked chicken low sodium recipe that stands out from the rest because it only has 66mg of sodium. I made this garlic butter chicken with roasted broccoli, which was phenomenal. To begin, season your chicken breast with pepper and paprika. Saute the chicken in a hot oiled skillet to brown the outside. Next, pour your garlic paste over the chicken before baking it. Allow the chicken to bake until it reaches 165 degrees Fahrenheit internally. You can garnish it with the butter sauce when ready to serve it. My family ate this chicken up; it was a perfect weeknight meal!
With hints of garlic and thyme, this low sodium slow cooker recipe is flavorful as ever. When I cooked this for my family, I put in extra veggies, which were delicious. To make it, start by chopping your vegetables and quartering your chicken. Place all of your ingredients in the slow cooker, including seasonings. Allow the meal to cook on low for at least seven hours, or up to nine. I checked on it at seven hours, and it was ready. Just make sure your chicken is fully cooked! If you stick to a portion of one thigh, it will be approximately 140mg of sodium for the meal. You can garnish with fresh herbs once it is done.
Who doesn’t love barbacoa tacos? I was thrilled to find this slow cooker recipe, especially since it is low sodium chicken! To prep, rough chop your garlic, onion, and chipotle. Put one pound of chicken and all the other components into your slow cooker. After cooking it on low for 8 hours, the chicken should be cooked and juicy. Carefully shred the chicken, then you're good to use it in tacos. I assembled the tacos with avocado, slaw, and salsa. How delicious! My kids ate every bite.
Here is a low sodium instant pot recipe that is delicious indeed and only contains 82mg of sodium per serving. It is unique because it incorporates flavors such as paprika, marjoram, and red pepper flakes. To prep, chop your onions, bell peppers, and carrots, and cook your pasta. Put all the ingredients besides the cornstarch, sour cream, and water into the instant pot. Once the cooking is done, you can turn the instant pot to the sauté setting. Add in the cornstarch slurry to thicken the sauce. Stir in your sour cream, then serve immediately. My family loves eating this meal with green beans on the side!
This recipe is one of my favorites because it’s not only yummy but finding low sodium instant pot recipes like this isn’t always easy. Chop all of your vegetables, then add them to your instant pot. Stir in your chicken and seasonings as well, then pour the stock over the components—cook on high for ten minutes (you can make your biscuits in the meantime). The instant pot will release pressure; allow it to do so before opening it and tossing everything together. I love pouring the chicken mixture right over my biscuit! You can also cut your biscuit in half and fill it. Garnish with low sodium cheese such as Swiss cheese.
A low sodium chicken recipe for the air fryer? Yep, you read that right. To make this scrumptious chicken, whisk your flour with your spices. Next, create an assembly line for dredging your chicken. Dredge your chicken by dipping it in the buttermilk mixture, followed by the flour and breadcrumbs. Allow the chicken to set up in the refrigerator for a bit. Air fry the chicken for 10-15 minutes total. I served this chicken alongside low-sodium mashed potatoes and fresh veggies. This would also be phenomenal with some homemade low-sodium gravy as well.
This recipe is excellent for people who need to eat a low sodium diabetic-appropriate meal. Skip on the salt and make sure to be skinless chicken. I love this dish because it’s a one-pan pasta; how easy! To make it, cook your pasta according to the directions. Separately, sear your chicken in a hot oiled skillet. Once the chicken is cooked, add in your lemon juice, zest, garlic, and wine. Lastly, stir in the pasta and spinach. I enjoy garnishing this with a low sodium cheese, like fresh mozzarella. You can also garnish with fresh herbs!
Here is one of my go-to recipes because it is so flavorful and only has 116mg of sodium. It has got to be one of the best low-sodium chicken recipes you make in the air fryer. First, dredge the chicken, and make a melted butter mixture and a breadcrumb mixture. Dunk the chicken in each mix before putting it in the appliance. Air-fry the chicken for 10 minutes, or until done. I suggest serving this with a mixed green salad! You can also serve it with cooked vegetables or even baked potato wedges.
If you're looking for low sodium meals that are for diabetics, this one is an excellent option. I love this dish because it utilizes low sodium broth. Start by browning your chicken in a hot skillet, then set it aside. In the same pan, cook your diced potatoes with lemon and herbs. Add the chicken to the mix, then transfer the skillet to the oven. Bake the dish for 15 minutes. Lastly, add your kale before allowing it to cook a few minutes longer. I plated this with a fresh lemon slice, and it was beautiful!
Although it can be hard to find low sodium chicken thigh recipes, it's not entirely impossible, and this recipe with 127mg of sodium is an example of a great one. Coat your chicken thighs with olive oil, garlic, Italian seasonings, lemon juice, and chicken stock. Allow the mixture to marinate your chicken for at least one hour. When you're ready to cook it, brown the chicken in a skillet before transferring it to the oven: Bake the chicken for a half-hour. I suggest garnishing it with fresh parsley and coarse ground pepper. I served this with lemon rice; it was fantastic!
Here is another low-sodium chicken thigh recipe (106mg per serving) for you to try out. I adore this recipe because of the honey flavor! Trim any excess fat or skin off your chicken before placing it in a bowl. Marinate your chicken with a mixture made from honey, onion, garlic, liquid smoke, and more. Once marinated, bake the chicken for 25-30 minutes. If you would like, you can put it under the broiler for a bit to crisp it up at the last minute. I made the chicken thighs for a cookout; they were a huge hit! Serving them with a low sodium sauce is suggested.
I love making casseroles because they're so easy to whip up, especially this low sodium chicken casserole which has about 140 mg of sodium per serving. Prep by cooking your rice accordingly. Next, brown the chicken in a skillet with butter. Grab your baking dish, and add the ingredients, including the chicken, onion, and cheese. Bake for approximately an hour, adding Swiss cheese on top during the last 15 minutes of baking. This casserole is excellent as is, but I love adding corn and green beans to it.
This low sodium chicken casserole is excellent because it incorporates low sodium soy sauce and teriyaki sauce! I love making it for my family on busy nights. Combine all of the sauce ingredients and allow it to simmer. Mix the cornstarch into the sauce to thicken it. Next, douse the chicken in the sauce and throw it in the oven to bake for just over a half-hour. In the meantime, prepare your veggies and rice, adding them to the chicken before baking for 15 more minutes. I love garnishing this dish with green onions and sesame seeds! You can also drizzle the additional sauce on top.
Do you want to make a low-sodium grilled chicken dish? This recipe is a great choice because it only contains 133mg of sodium! Start by pounding your chicken pieces until they are all the same thickness. Make your marinade out of white wine vinegar, onion powder, garlic, olive oil, and parsley. Allow the meat the marinate for at least an hour. Sear the outside of your chicken on the stovetop before baking it. Check the chicken once it's been baking for at least ten minutes and cook it until it reaches the correct internal temperature. I made an entrée from this recipe by pairing it with rice pilaf and steamed broccoli.
Here is another low-sodium chicken breast recipe that your whole family will love! It has fantastic balsamic vinegar, olive oil, and spices. Although the recipe calls for low-sodium soy sauce, I usually skip it because it still contains a decent amount of sodium. Without soy sauce, this recipe is healthier. Marinate your chicken for 15 minutes. Preheat your grill before placing the chicken on it. Grill the chicken for at least 5 minutes on each side. My favorite way to serve this is alongside grilled asparagus! You can garnish it with lemon zest and rosemary if you would like.
Frequently Asked Questions
Which Types of Chicken are Best for Low-Sodium Eaters?
Light meat chicken is generally lower in sodium than dark meat. Additionally, opting for a plain boneless skinless chicken breast is the best way to go when wanting to eat low sodium.
How Do You Add Flavor to Low-Sodium Chicken?
Don’t worry about your chicken being tasteless if you’re on a low-sodium diet; plenty of herbs and spices will give your food the flavor it deserves. Some good options are curry, bay leaf, lemon juice, garlic, cumin, and oregano. I like making rosemary garlic chicken; it’s the best!
Is There a Way to Remove the Sodium in Your Chicken?
If you’re trying to cook brined chicken, there is a way to remove some of the salt from it beforehand. Soak the raw chicken in cold water to draw out the salt. It is typical for frozen chicken breasts and thighs to have been brined before being frozen and packaged, so check the sodium amounts on the label before buying.
Overall, making low-sodium chicken meals is not as hard as you might’ve guessed! There are tons of yummy recipes out there curated for people who want to lessen their sodium intake.
Many of these recipes have become traditions in my family because of how much they’re enjoyed. I hope that some of the recipes on this list have caught your eye and that you’re encouraged to get out there and get cooking!
My name is Keren Tayler. I am a stay-at-home mama to three lovely girls, Sarah + Rachel + Hannah. Prior to becoming a mom, I had a successful career in the accounting field, steps away from becoming a CPA. I decided to give up on my career in order to raise my own kids (as opposed to letting a nancy do it, no judgment here) I learned a lot and I love sharing it with other moms. Along the way, I also became a Certified Food Handler.