Low Sodium Chicken Tacos Recipe

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This low sodium chicken tacos recipe is made with shredded chicken simmered in a salt-free spice blend, with your favorite taco toppings. A tasty crowd-pleasing dinner everyone will love!

A low sodium take on Mexican street tacos, these tasty chicken tinga tacos are SO flavorful and versatile, you’ll make them again & again. ‘Tinga’ means stewed, as the chicken is simmered in delicious spices!

Perfectly spiced chicken is oven-baked, then simmered infusing each bite with flavor! Serve these tacos up with low sodium spicy black beans and low sodium yellow rice, and you have a complete dinner in no time.

low sodium chicken taco recipe with corn tortillas, jalapenos, cilantro, and low salt queso fresco mexican cheese

Another super tasty low sodium chicken recipe that is in our permanent monthly dinner rotation. These chicken tacos are juicy, spicy, easy to make, and made with simple salt-free ingredients.

I went to a fantastic taqueria recently, and after having their chicken tinga (stewed meat) tacos, I had to make a low sodium version at home. These were spot on! I added my favorite taco toppings, and also found a great low sodium Mexican cheese (queso blanco) to top.

These Low Sodium Chicken Tacos Are

  • Tasty
  • Savory
  • Spicy
  • Juicy
  • So Flavorful
  • Easy to Make
  • A Great Dinner for Company
low sodium dinners with chicken recipes low salt tacos with shredded cooked chicken in mexican spices no salt added dinners

Ingredients for Low Sodium Chicken Tacos

See the recipe card below for a full list of instructions and ingredient amounts!

This is a tasty and versatile recipe, and you can vary the toppings based on your personal preferences. Here are a few tips on how to choose the best ingredients!

Chicken

You can use chicken breasts or thighs for this recipe. I used chicken thighs as that is what I had on hand.

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. And skip the rotisserie or pre-cooked chicken in the deli section – it can have added salt and sodium.

Spices

I used a savory, smoky, and tasty blend of spices. I used chili powder, cumin, smoked paprika, garlic powder, onion powder, and cayenne pepper for a little kick! Make sure your spice blends have no added salt, as some can. I also add fresh lime juice which kick this taco recipe up a notch!

Chicken Broth/Stock

There are a few different types of low/no sodium broth on the market. I’ll break down some options below so you can choose what fits in with your dietary needs. Always check the labels to ensure the sodium content fits in with your needs.

  • ‘Low Sodium’ or ‘Reduced Sodium’ Chicken Broth/Stock – even though the packaging says “low or reduced sodium” this broth still often contains salt. It just contains a lower amount than regular chicken broth or stock.  The sodium content per serving can range and vary based on brand, I usually stick with an organic low sodium broth.
  • ‘Unsalted’ or ‘No Salt Added’ Chicken Broth/Stock – This broth has no added salt, which keeps the sodium content low. It still can contain a low amount of sodium from the natural ingredients that the stock is made of (vegetables/chicken). My recipe for no-salt-added chicken broth is here.
  • Sodium Free Bouillon – Bouillon cubes or packets are a great 0 sodium option. You just add water to a cube or powder, and you have broth in minutes. I like these 0mg sodium packets I use in my recipes.
  • Homemade Broth/Stock – this is my go-to option for soups, as I can control the ingredients and flavor that goes into the broth. You can follow my low sodium chicken stock recipe here!  Add all the ingredients to a large pot, simmer for an hour, strain and enjoy in this soup.

Taco Toppings

I used sour cream, chopped onions, jalapeno peppers, cilantro, and found a great low salt cheese – a “low salt” queso blanco from Tropical brand. I found it at my local box grocery store.

You can also add tomatoes, lettuce, chopped red onion, green onion. Any toppings you use will add sodium so be sure to add that amount to the total sodium content of the recipe you make at home.

low sodium mexican street tacos with tinga chicken and a topping of low salt cheese cilantro and fresh lime juice

How to Make Low Sodium Mexican Street Tacos

  1. Preheat the oven to 375 degrees Fahrenhieit.
  2. In a small bowl, add the spice mixture: chili powder, cumin, smoked paprika, onion powder, garlic powder, and cayenne pepper. Mix well to combine and set aside.
  3. Add the chicken thighs to a 13 x 9 inch baking dish. Drizzle the chicken with olive oil. Sprinkle half of the spice mixture over the chicken thighs until evenly coated. Cover the baking dish with foil, and bake for 30 minutes covered, then remove the foil and bake for an additional 15 minutes uncovered. Chicken will be done with it reaches an internal temperature of 165 degrees Fahrenheit.
  4. Once done, remove the chicken from the oven, and shred with a fork. I found chicken is easier to shred when it is warm, rather than cool.
  5. In a large pot or skillet, add the shredded chicken the remaining half of the spice blend, the chicken broth, and lime juice. Stir well, cover and simmer on low heat for 20 minutes.
  6. Prep your tacos. Take a corn tortilla, and add a scoop of shredded chicken (I used about 1/4 cup of chicken per taco). Add your favorite low sodium taco toppings and enjoy!
Are chicken tacos high in sodium?

Depending on the spice blend, regular chicken tacos can be high in sodium from salt and added preservatives. This low sodium version has about ~112 mg of sodium per taco, plus any toppings you want to add on.

What are healthy side dishes for tacos?

I love serving tacos with no-salt-added yellow rice, low sodium spicy black beans, or my salt free guacamole!

low salt chicken tinga tacos low sodium mexican meals easy chicken dinner ideas with fresh toppings and low salt cheese

More Tasty Chicken Dinner Ideas You May Enjoy!

Share These Low Sodium Chicken Tinga Tacos!

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If you made this recipe please leave a star rating & comment below. Your feedback helps other people who are making this recipe. Plus I’d love to hear from you!

low sodium chicken taco recipe with corn tortillas, jalapenos, cilantro, and low salt queso fresco mexican cheese

Low Sodium Chicken Tacos

AuthorKelly Jensen
This low sodium chicken tacos recipe is made with shredded chicken simmered in a salt-free spice blend, with your favorite taco toppings. A tasty crowd-pleasing dinner everyone will love!
5 from 1 vote
Prep Time 5 minutes
50 minutes
Total Time 55 minutes
Course dinner
Cuisine American, Mexican
Servings 8 tacos
Calories 273 kcal

Equipment

  • Small Bowl
  • Baking Dish
  • Skillet

Ingredients
  

For the Spice Blend

  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon cayenne pepper

For the Tacos

  • 1.5 lbs chicken thighs boneless & skinless
  • 1 tablespoon extra virgin olive oil
  • 1 cup no-salt-added chicken broth
  • 1 lime juiced
  • 8 Corn Tortillas make sure they are 0mg or low in sodium
  • Toppings I used jalapeno, sour cream, and a low salt queso fresco (see note below!)

Instructions
 

  • Preheat the oven to 375 degrees Fahrenhieit.
  • In a small bowl, add the spice mixture: chili powder, cumin, smoked paprika, onion powder, garlic powder, and cayenne pepper. Mix well to combine and set aside.
  • Add the chicken thighs to a 13 x 9 inch baking dish. Drizzle the chicken with olive oil. Sprinkle half of the spice mixture over the chicken thighs until evenly coated. Cover the baking dish with foil, and bake for 30 minutes covered, then remove the foil and bake for an additional 15 minutes uncovered. Chicken will be done with it reaches an internal temperature of 165 degrees Fahrenheit.
  • Once done, remove the chicken from the oven, and shred with a fork. I found chicken is easier to shred when it is warm, rather than cool.
  • In a large pot or skillet, add the shredded chicken the remaining half of the spice blend, the chicken broth, and lime juice. Stir well, cover and simmer on low heat for 20 minutes.
  • Prep your tacos. Take a corn tortilla, and add a scoop of shredded chicken (I used about 1/4 cup of chicken per taco). Add your favorite low sodium taco toppings and enjoy!

Notes

Taco Toppings – I used tomatoes, lettuce, jalapeno peppers, cilantro, and found a great low salt cheese – a queso blanco from Tropical brand. I found it at my local box grocery store. You can also add sour cream, chopped red onion, green onion.
The nutrition is calculated based on just the spices, chicken, and corn tortillas, NOT the toppings. Any toppings you use will add sodium so be sure to add that amount to the total sodium content of the recipe you make at home. Sodium content will vary based on your ingredients.

Nutrition

Calories: 273kcalCarbohydrates: 15gProtein: 16gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 83mgSodium: 112mgPotassium: 299mgFiber: 3gSugar: 1gVitamin A: 849IUVitamin C: 3mgCalcium: 46mgIron: 2mg

*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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