Low Sodium Baked Chicken Recipe
This post may contain affiliate links, please see our Privacy Policy for more information.
Jump to RecipeThis low sodium baked chicken recipe has tender, juicy white meat topped with a flavorful crust of salt-free spices and is ready in less than 30 minutes. A great low sodium dinner for any night of the week!
This is our go-to easy weeknight meal that the whole family will love! Serve with a huge chopped salad and side of low sodium rice pilaf or oven baked fries, and you have a fantastic easy dinner recipe in no time!
I am always looking for great low sodium and salt-free dinner ideas, and this low sodium baked chicken breast recipe is our new go-to! With just a few simple ingredients and spices, this chicken takes almost no prep or effort to make.
Add thawed chicken breasts to a baking dish, top with olive oil and lemon juice, make a quick 2-minute spice blend, and bake to perfection. This is a great versatile dish too so you can follow my recipe below or freestyle and add your favorite seasonings.
This Low Sodium Baked Chicken Recipe Is
- Hearty
- Flavorful
- Easy to Make
- Perfectly Cooked
- Inexpensive
- A Great Dinner Recipe
- Versatile
- Made Without Salt!
Easy Low Sodium Chicken Recipes
I love finding new (& delicious!) ways to cook juicy chicken breast. Chicken is an inexpensive protein, is great for easy lunches and dinners, and is so versatile – you can cook it many different ways! When buying skinless chicken breasts, make sure to find a low salt or sodium variety, as some chicken brands add a salt solution to texture the meat.
I recommend buying chicken that has a nutrition label on it, so you know the exact amount of sodium in the meat. Or check out your local butcher and ask them options with no added salt. This easy recipe is the best way to transform chicken breasts into a delicious meal.
What’s In This Low Sodium Baked Chicken Breast Recipe?
See the recipe card below for a full list of instructions and ingredient amounts!
- No-salt-added chicken – getting organic meat without added preservatives is key for reducing the sodium in this recipe. Store-bought chicken can contain “hidden sodium” from being injected with a salt solution. Buying all natural chicken (preferably one with a nutrition label on it) is key!
- Extra Virgin Olive Oil
- Lemon Juice – preferably from a fresh lemon.
- Garlic Powder: Also a major pantry staple ingredient that gets used in our house daily!
- Onion Powder: adds a delicious and savory flavor to this dish as well.
- Thyme – I use fresh thyme when we have it growing, and dried thyme for all other recipes.
- Smoked Paprika: give an additional depth of flavor to this dish.
- Dark Chili Powder
- Cayenne pepper, or red pepper flakes
- Fresh Parsley – the fresh herbs really give this dish a refreshing pop of flavor.
Substitutions & Variations
The possibilities are endless when making this chicken – you can add different oils, vinegars, or spices to mix it up!
- Drizzle with a little balsamic vinegar to finish off the dish with roasted garlic and cherry tomatoes for an Italian flair – it’s great to add to salads.
- Top with black pepper and lemon slices for a fantastic lemon pepper chicken dinner.
- Add some low-sodium soy sauce, sesame oil, and ground ginger powder, and serve it up with some sir fried fresh veggies.
- Top with lime juice and fresh cilantro for chicken tacos or fajitas!
What Equipment Do I Need?
- A Good Baking Dish – I used a 9 x 9 inch one
- Small bowl – for the spice blend
- A Meat Thermometer – I always use an instant-read thermometer when cooking meat. Insert it into the thickest part of the chicken.
How To Make This Recipe
- Preheat oven to 425 degrees Fahrenheit.
- Prep your chicken – remove breasts from package, and using a meat mallet, pound them down to roughly 3/4 inch thickness. This will help them all cook evenly.
- Place the breasts in a 9 x 9 inch baking dish. Drizzle the olive oil, then the lemon juice over each breast.
- In a separate bowl, add the remaining spices to make a rub: garlic powder, onion powder, thyme, smoked paprika, chili powder, and cayenne pepper. Sprinkle the rub over the chicken breasts.
- Bake the breasts in the oven for 20-25 minutes or until the chicken breast reaches an internal temperature of 165 degrees Fahrenheit.
- Let the chicken rest for 5 minutes before slicing. Refrigerate any leftover chicken in an airtight container for up to 3 days.
More Low Sodium Chicken Recipes You’ll Love
- Low Sodium Chicken Noodle Soup
- Low Sodium Roasted Chicken and Vegetables
- Less Sodium Chicken Parmesan
- Crispy Low Sodium Chicken Breasts
- Low Sodium Chicken Marinade
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
If you made this recipe please leave a star rating & comment below. Your feedback helps other people who are making this recipe.
Our FIRST Low Sodium Cookbook is now available!
Check out Low Sodium Dinners: 100+ Low Sodium Recipes That Actually Taste Good, available here:
Low Sodium Baked Chicken
Equipment
- 9 x 9 Inch Baking Dish
- Mixing Bowl
Ingredients
- 2 lbs chicken breasts 3-4 breasts, depending on size
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 tablespoon brown sugar
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon thyme
- ½ teaspoon smoked paprika
- ½ teaspoon chili powder
- ¼ teaspoon cayenne pepper or red pepper flakes
- ¼ cup fresh parsley for garnish
Instructions
- Preheat oven to 425 degrees Fahrenheit.
- Prep your chicken – remove breasts from package, and using a meat mallet, pound them down to roughly 3/4 inch thickness. This will help them all cook evenly.
- Place the breasts in a 9 x 9 inch baking dish. Drizzle the olive oil, then the lemon juice over each breast.
- In a separate bowl, add the remaining spices to make a rub: garlic powder, onion powder, thyme, smoked paprika, chili powder, and cayenne pepper. Sprinkle the rub over the chicken breasts.
- Bake the breasts in the oven for 20-25 minutes or until the chicken breast reaches an internal temperature of 165 degrees Fahrenheit.
- Serve hot. Refrigerate any leftover chicken in an airtight container for up to 3 days.
Notes
Serving Size Note
The above nutritional information is for 1/2 lb chicken, or 1/4 of the total recipe.Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
This post may contain affiliate links. Please note I may earn a small commission from qualifying purchases from affiliate programs, at no additional cost to you. Please read our privacy policy for more information.
Delicious and moist with a great combination of spices
Where does the sodium content come from?
Hello Laura,
The sodium content comes from what is naturally in the chicken and spices.
Delicious! Spicy! I used Splenda Brown Sugar and I didn’t pound the chicken.. I used skinless boneless chicken breasts… and I used dried minced onion because I accidentally bought two garlic powders rather than an onion powder.. we will definitely be having this again…
A great recipe that pleases everone
We eat lots of chicken and this combination of spices is the best
We love it. Easy to prepare and everything I already have in my pantry