Less Sodium Chicken Parmesan Recipe
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Jump to Recipe Print Recipe Share Pin For Later EmailThis less sodium chicken parmesan recipe is a tasty, restaurant-quality dinner you can make with no added salt, and low sodium ingredients! This delicious Italian dinner is made with lean chicken breasts, pounded thin, and delicious homemade marinara sauce & pasta.
Start by coating your chicken breasts in low sodium panko breadcrumbs, pan frying them until crispy, then baking the chicken with a no-salt-added marinara and some great low sodium fresh mozzarella and parmesan cheese to top. Serve this up family-style with a low sodium chopped salad & low sodium garlic bread for a complete meal!
Yes, you can absolutely have chicken parmesan on a low sodium diet! You just need to start with a few great low so swaps and substitutions. I used a homemade no-salt-added marinara sauce for the chicken and pasta (recipe below!), but if you have a no sodium sauce you love, you can use a jarred or pre-made version instead.
This recipe does require some assembly, but a lot of it you can make ahead to reduce the cooking time. Follow my low sodium crispy chicken breasts recipe a few days before, then use those as the chicken base. Or make a double batch of sauce and freeze some for later. If you have cooked chicken or low sodium sauce ready to go, it’s a fairly simple and straightforward recipe!
Don’t be alarmed by the amount of steps – this is a pretty quick-cooking dinner, and believe me, it is worth it!
This Less Sodium Chicken Parmesan Recipe Is
- Bright
- Fresh
- Garlicky
- Savory
- Tasty
- A Real Treat
- A Great Low Sodium Italian Dinner
Is Chicken Parmesan Low in Sodium?
For something to be classified “low sodium” it must contain less than 140mg of sodium per serving. This recipe has about ~200mg per serving for the ingredients I used, so it’s not quite classified “low sodium.” However, it does have less sodium or reduced sodium content, than compared to prepared versions you can get at the store or at a restaurant.
Easy Low Sodium Chicken Recipes
I love finding new (& delicious!) ways to cook chicken. 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 chicken, 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 for low sodium options.
Browse all our low sodium chicken recipes here to discover your next favorite!
What’s In This Reduced Salt Chicken Parmesan Recipe
- Organic 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!
- All Purpose flour – for the chicken coating
- Egg – to keep the breadcrumbs from sticking to the chicken
- Low sodium panko breadcrumbs – I found these recently at my Whole Foods and I am obsessed! It can be so hard to find low sodium breadcrumbs that aren’t seasoned, and for 40mg of sodium per half cup, these breadcrumbs are a great low so option!
- Italian Seasoning Blend: usually has thyme, basil, rosemary, parsley, etc. Make sure you get a no-salt-added variety like this one!
- Lemon – which gives an amazing flavor to the chicken.
- No-Salt-Added Marinara Sauce – I added the exact recipe I used below, it’s super flavorful and ready in 30 minutes. You can make it while the chicken is cooking!
- Fresh Mozzarella – While mozzarella cheese can contain some sodium, I found that fresh mozzarella balls packed in water typically have less sodium overall. I used this fresh mozzarella which has just 40mg of sodium per serving (which is about 3 or 4 mozzarella balls). Always check the labels at your store – but I’d recommend starting with mozzarella cheese packed in water.
- Spaghetti – to serve with the chicken and marinara sauce. I used a whole wheat spaghetti which had 0mg sodium.
- Parsley – for a fresh & herby flavor, almost all of my recipes include parsley. I always buy a few bunches every time I get groceries.
- Parmesan Cheese – I used this parmesan cheese, which has 55mg per tablespoon.
How Do I Make Chicken Parmesan with Less Sodium?
- Cut each chicken breast in half. Pound thin so the chicken is about 1/2 inch thick. Set the 4 chicken breast halves on a plate and set aside.
- Get the coating ingredients ready: on one plate add the flour. In a wide bowl, add the egg and lightly beat them with a fork. On another place, add the breadcrumbs and Italian seasonings, and mix well to combine.
- Take a piece of chicken, and dredge it through the flour. Flip and coat the other side. Next, dip the chicken to the egg mixture so it is coated on both sides. Finally coat the chicken in the breadcrumb and spice mixture so it’s evenly coated on both sides. Repeat with each chicken breast half.
- Heat a skillet (I used a cast iron pan) over medium heat, and add the oil. Preheat your oven to 350 degrees Fahrenheit.
- Add 2-3 pieces of chicken to the skillet (depending on how big your pan is, don’t crowd the chicken) and cook for 3 to 4 minutes on each side until golden brown. Then place the chicken on a sheet pan and bake in the oven for 15 minutes until the chicken reaches an internal temperature of 165 degrees Fahrenheit.
- Once chicken is done baking, remove from the oven and squeeze fresh lemon juice over each breast. Add 2 tablespoons of the tomato sauce (recipe instructions below if making from scratch) and 1/2 ounce of the mozzarella to each chicken breast.
- Place back into the oven and cook for 5 to 8 minutes longer until the mozzarella has melted and begins to bubble.
- Cook spaghetti according to package instructions. Drain divide onto 4 plates or bowls. Add 1 chicken breast half to each bowl, and top with additional parsley and/or parmesan (if using). Enjoy!
Low Sodium Dinner Recipes The Family Will Love
This easy chicken parmesan with pasta is low in sodium and couldn’t be easier to make! Low Sodium cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right. By building meals around salt free pantry staples and swapping a few ingredients you can make healthier meals for you and your family.
These salt-free dinners are healthier versions of classics that everyone will love. You can browse all our low sodium dinner recipes. Find your next family favorite!
More Low Sodium Italian Dinner Recipes You’ll Love
Low Sodium Alfredo Sauce Recipe
Homemade Low Sodium Caesar Dressing Recipe
Low Sodium Bolognese Sauce Recipe (No Salt Added)
Low Sodium Chicken Marsala Recipe
Share This Reduced Sodium Parmesan Chicken with Pasta Recipe
As always, if you make this low salt chicken parmesan recipe be sure to leave me a comment, rate this recipe, and tag us @lowsorecipes on Instagram so we can feature you. We love seeing all your photos of our recipes!
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more amazing low sodium recipes – I’d love to connect with you there!
Less Sodium Chicken Parmesan
Equipment
- Skillet
- Bowls
- sheet pan
Ingredients
For the Chicken
- 2 8- ounce chicken breasts
- 1 cup flour
- 1 egg
- 1 cup low sodium Panko breadcrumbs
- 1 tablespoon Italian seasoning no salt added
- 1 lemon
- 1 cup no-salt-added marinara sauce my recipe is below
- 2 ounces fresh mozzarella balls packed in water
- 8 ounces spaghetti I used whole wheat
- ½ bunch parsley chopped
- 2 tablespoons parmesan cheese optional *see note below for options
For the No-Salt-Added Sauce
- 1 tablespoon olive oil
- 1 sweet onion sliced
- 4 cloves garlic chopped
- 1 14- ounce can no-salt-added diced tomatoes
- 6 ounces no-salt-added tomato paste
- 1.5 cups water or zero sodium vegetable stock
- 1 tablespoon Italian seasoning no salt added
Instructions
To Make the Chicken Parmesan
- Cut each chicken breast in half. Pound thin so the chicken is about 1/2 inch thick. Set the 4 chicken breast halves on a plate and set aside.
- Get the coating ingredients ready: on one plate add the flour. In a wide bowl, add the egg and lightly beat them with a fork. On another place, add the breadcrumbs and Italian seasonings, and mix well to combine.
- Take a piece of chicken, and dredge it through the flour. Flip and coat the other side. Next, dip the chicken to the egg mixture so it is coated on both sides. Finally coat the chicken in the breadcrumb and spice mixture so it’s evenly coated on both sides. Repeat with each chicken breast half.
- Heat a skillet (I used a cast iron pan) over medium heat, and add the oil. Preheat your oven to 350 degrees Fahrenheit.
- Add 2-3 pieces of chicken to the skillet (depending on how big your pan is, don’t crowd the chicken) and cook for 3 to 4 minutes on each side until golden brown. Then place the chicken on a sheet pan and bake in the oven for 15 minutes until the chicken reaches an internal temperature of 165 degrees Fahrenheit.
- Once chicken is done baking, remove from the oven and squeeze fresh lemon juice over each breast. Add 2 tablespoons of the tomato sauce (recipe instructions below if making from scratch) and 1/2 ounce of the mozzarella to each chicken breast.
- Place back into the oven and cook for 5 to 8 minutes longer until the mozzarella has melted and begins to bubble.
- Cook spaghetti according to package instructions. Drain divide onto 4 plates or bowls. Add 1 chicken breast half to each bowl, and top with additional parsley and/or parmesan (if using). Enjoy!
To Make the Sauce
- In a medium pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté for 4 to 5 minutes until the vegetables begin to brown.
- Add the diced tomatoes with juice, tomato paste, water or vegetable stock, and the Italian seasonings to the pot. Stir well to combine.
- Bring the sauce to a boil, the reduce to a simmer and cook, covered, for 30 minutes.
Notes
Is This Chicken Parmesan Low Sodium?
For something to be classified "low sodium" it must contain less than 140mg of sodium per serving. This recipe has about ~200mg per serving for the ingredients I used, so it's not quite classified "low sodium." However, it does have less sodium or reduced sodium content, than compared to prepared versions you can get at the store or at a restaurant. Your ingredients will vary from mine, so be sure to calculate your sodium content with the specific ingredients you have using a nutrition calculator.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.
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Love Italian food. This is wonderful
This combination is heavenly good