This low sodium BBQ chicken thighs recipe is a simple dinner made with a sweet & tangy low salt barbecue sauce! Bake or grill this chicken for a a great 30 minute meal. This is one low sodium dinner the whole family will love.

Tender and juicy chicken that’s great to serve to guests for a summer cookout.  I love serving these chicken thighs with low sodium potato salad, creamy coleslaw, or a fresh veggie pasta salad.

This low sodium BBQ chicken thighs recipe is one of our favorite and inexpensive dinner ideas! They’re our hands-down favorite way to cook chicken thighs. I love to stock up on chicken thighs when they are on sale, and make a big batch of these to meal prep for the week.

The secret to perfectly seasoned chicken thighs is adding a little spice to a low sodium BBQ sauce for added flavor. I added a pinch of cayenne pepper for some heat, onion powder, black pepper, and lime juice. Bake or grill until cooked through, and serve with roasted or sauteed vegetables, potatoes, or your favorite salad.

These Low Sodium BBQ Chicken Thighs Are

• Tender
• Juice
• High in Protein
• Easy to Make
• Inexpensive
• Low in Sodium & Have No Salt Added – just make sure you use a great low sodium BBQ Sauce (recipe for ours below!)

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 types of chicken can be injected with a salt solution which increases the sodium content. I always buy chicken with a nutritional label to be sure.

When you find a good all-natural chicken brand, it’s great to add to lunch salads, soups, or pasta dinners. And easy to bake, grill, or broil. Brose all our low sodium chicken recipes here to discover your next favorite!

Get the Same Ingredients for Oven Baked Chicken

• 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!
• Low Sodium BBQ Sauce: I like making my own low sodium BBQ sauce when I have the time, or I use  this BBQ sauce that I get online which has 150mg of sodium per serving.  It has a nice smokiness and isn’t too sweet – perfect for this recipe. It’s vegan, gluten free, paleo, naturally sweet – so it gets the OK for my pantry.
• Onion Powder: adds a delicious and savory flavor to this dish as well, it kick the chicken up a notch!
• Cayenne Pepper– a pinch for a little heat, totally optional.
• Tellicherry Peppercorns: It’s amazing the flavor difference you can get with really good tellicherry black pepper.  Amazon has a generic brand tellicherry peppercorn which is the same price is buying pre-ground, and will add way more flavor to your recipes.
• Lime juice

How Do I Bake BBQ Chicken?

1. Preheat! If baking these chicken thighs in the oven, preheat the oven to 400 degrees Fahrenheit. If using the grill, allow your grill to get up to 400 degrees Fahrenheit.
2. Prep the sauce. In a large mixing bowl, add the low sodium BBQ sauce (ingredients listed below for homemade), onion powder, cayenne pepper, black pepper, and lime juice. Mix well.
3. Add the chicken thighs to the sauce, and toss well to combine, ensuring every inch of chicken is coated in sauce.
4. If baking, place the chicken thighs on a sheet pan, and bake in the oven for 30-40 minutes, or until chicken reaches an internal temperature of 165 degrees Fahrenheit. If grilling, place chicken thighs on grilling rack and grill for 8-10 minutes on each side, or until chicken reaches an internal temperature of 165 degrees Fahrenheit.
5. Remove from heat, and serve with your favorite side dishes.

Low Sodium Chicken Dinner Recipes The Family Will Love

This easy BBQ chicken 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!

Easy Low Sodium Side Dishes for Chicken

Low Sodium Cowboy Beans Recipe

Low Sodium Roasted Root Vegetables

No Salt Added Oven Baked Fries 

Low Sodium 3 Bean Salad Recipe (No Salt Added)

Low Sodium Cornbread Recipe

Get the Same Ingredients for this Low Sodium Barbecue Chicken Recipe

As always, if you make this low sodium BBQ chicken 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! 

Low Sodium BBQ Chicken Thighs

This low sodium BBQ chicken thighs recipe is a simple dinner made with a sweet & tangy low salt barbecue sauce! Bake or grill this chicken for a a great 30 minute meal. This is one low sodium dinner the whole family will love.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 30 minutes mins

Total Time 35 minutes mins

Course dinner

Cuisine American

Servings 6 servings

Calories 380 kcal

Equipment

• Mixing Bowl
• Sheet Pan or Grill

Ingredients

  

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• 2 lbs chicken thighs boneless and skinless
• 1/2 cup low sodium BBQ sauce see Notes below for my homemade recipe
• 1 teaspoon onion powder
• 1/4 teaspoon cayenne pepper for heat, optional
• 1/4 teaspoon black pepper
• 2 limes juiced

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Instructions

 

• Preheat: If baking these chicken thighs in the oven, preheat the oven to 400 degrees Fahrenheit. If using the grill, allow your grill to get up to 400 degrees Fahrenheit.
• Prep the sauce. In a large mixing bowl, add the low sodium BBQ sauce (ingredients listed below for homemade), onion powder, cayenne pepper, black pepper, and lime juice. Mix well.
• Add the chicken thighs to the sauce, and toss well to combine, ensuring every inch of chicken is coated in sauce.
• If baking, place the chicken thighs on a sheet pan, and bake in the oven for 30-40 minutes, or until chicken reaches an internal temperature of 165 degrees Fahrenheit. If grilling, place chicken thighs on grilling rack and grill for 8-10 minutes on each side, or until chicken reaches an internal temperature of 165 degrees Fahrenheit.
• Remove from heat, and serve with your favorite side dishes.

Notes

Ingredients for my Low Sodium BBQ Sauce (full recipe post here):

• 3 cloves garlic, minced
• 1/4 cup apple cider vinegar
• 1/4 cup no salt added tomato paste
• 1/4 cup low sodium vegetable stock or beef or chicken
• 2 tablespoons brown sugar
• 1 tablespoon whole grain mustard, or mustard powder
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/8 teaspoon liquid smoke

Mix all ingredients together in a bowl until well combined.

Nutrition

Calories: 380kcalCarbohydrates: 13gProtein: 25gFat: 25gSaturated Fat: 7gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gTrans Fat: 0.1gCholesterol: 148mgSodium: 192mgPotassium: 394mgFiber: 1gSugar: 8gVitamin A: 218IUVitamin C: 7mgCalcium: 29mgIron: 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.

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