Low Sodium Baked Chicken Recipe

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This 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!

oven baked chicken breasts in olive oil and spices and topped with a salt free rub of spices herbs

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!
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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.

Browse all our low sodium chicken recipes here to discover your next family favorite!

What’s In This Low Sodium Baked Chicken Breast Recipe?

We love getting fresh seasonal produce, meats, and low sodium pantry staples delivered through Misfits Market. It saves time & money on groceries, and also helps reduce food waste! Highly recommend checking them out if you haven’t yet – get $10 off your first box today.

  • 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: I like to use a fruity olive oil which has a fantastic flavor and deep color- it’s inexpensive so I keep a few liters stocked up in my pantry.  Olive oil gives this dish a great taste, and also can benefit you!
  • Lemon Juice – preferably from a fresh lemon.
  • Garlic Powder: Also a major pantry staple ingredient that gets used in our house daily! I love this garlic powder and add it to a lot of recipes that I would use fresh garlic in too.
  • 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.

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.
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How Do You Make Baked Chicken Low in Sodium?

  1. Preheat oven to 425 degrees Fahrenheit.
  2. 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.
  3. Place the breasts in a 9 x 9 inch baking dish. Drizzle the olive oil, then the lemon juice over each breast.
  4. 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.
  5. Bake the breasts in the oven for 20-25 minutes or until the chicken breast reaches an internal temperature of 165 degrees Fahrenheit.
  6. Let the chicken rest for 5 minutes before slicing. Refrigerate any leftover chicken in an airtight container for up to 3 days.

The Best Baked Chicken Breast Recipe To Customize

​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!

Low Sodium Dinner Recipes The Family Will Love

This easy low sodium baked chicken breast recipe is low in sodium and couldn’t be easier to make!  This easy chicken dish is a quick dinner for a weeknight meal, but also elegant enough to serve for special occasions. You get so much flavor baked into the chicken, you won’t need any salt.

By building meals around salt free pantry staples and swapping a few ingredients you can make better meals for you and your family. 
These salt-free dinners are simple versions of classics that everyone will love. You can browse all our low sodium dinner recipes. Find your next family favorite!

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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

Share This Low Sodium Baked Chicken Recipe

As always, if you make this low sodium baked chicken breasts 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! 

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Low Sodium Baked Chicken

AuthorKelly Jensen
This 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!
5 from 8 votes
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course dinner
Cuisine American
Servings 4 servings
Calories 296 kcal

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

Calories: 296kcalCarbohydrates: 1gProtein: 48gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 145mgSodium: 126mgPotassium: 869mgFiber: 0.4gSugar: 10.2gVitamin A: 329IUVitamin C: 5mgCalcium: 16mgIron: 1mg

*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.

Tried this recipe?Let us know how it was! Please comment and leave a review.

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7 Comments

  1. 5 stars
    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…

5 from 8 votes (5 ratings without comment)

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