Low Sodium BBQ Chicken Thighs Recipe
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Jump to RecipeThis 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 low sodium coleslaw, or a fresh veggie low sodium 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!)
Ingredients You’ll Need
See the recipe card below for a full list of instructions and ingredient amounts!
- 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. It has a nice smokiness and isn’t too sweet – perfect for this recipe.
- 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.
- Freshly ground black pepper
- Lime juice
How To Make This Recipe
- Preheat the oven! 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.
More Low Sodium Chicken Ideas
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Low Sodium BBQ Chicken Thighs
Equipment
- Mixing Bowl
- Sheet Pan or Grill
Ingredients
- 2 lbs chicken thighs boneless and skinless
- ½ cup low sodium BBQ sauce see Notes below for my homemade recipe
- 1 teaspoon onion powder
- ¼ teaspoon cayenne pepper for heat, optional
- ¼ teaspoon black pepper
- 2 limes juiced
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
- 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
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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The barbecue chicken thighs were yummy. I’ll make it over and over again
I always have chicken thighs in my freezer and like the taste of this variety
Excellent recipiezzz I used low sodium vegetable broth ..instead of cayenne pepper I used chili powder and just a splash more of smoke… We loved it