Low Sodium Grilled Chicken Recipe
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Jump to Recipe Print Recipe Share Pin For Later EmailThis low sodium grilled chicken recipe is a summertime favorite, tossed with salt-free spices and cooked on a hot grill to perfection! A great recipe for a cookout, BBQ, or to enjoy any time of year on the barbecue or indoor grill.
This tasty grilled chicken is tender and juicy, coated with a delicious no-salt-added spice blend and finished with fresh lime juice for a great flavor! Serve with low sodium macaroni salad, summery mango salad, or our tasty low sodium coleslaw!
Summer is almost here, and we’ve officially brushed off the grill for the summer! First up: grilled chicken, a fantastic protein to cook up for the whole family or guests. This recipe is made with simple ingredients, without added salt, and no boring flavors here!
Even though most BBQ fare can be high in sodium (think sausages and hot dogs) you can make some really fantastic options on the grill on a low-sodium diet. You can follow the below recipe for chicken breasts, chicken thighs, chicken wings, or even drumsticks.
This Low Sodium Grilled Chicken Recipe Is
- Bright
- Spicy (but not too hot!)
- Savory
- Easy to Make
- A Great Entertaining Recipe
- A Fantastic No-Salt-Added Dinner Idea
One of Our Favorite Low Sodium Grilling Recipes
These easy chicken breasts are great to toss on the grill for some summer BBQ entertaining. They are a tasty low sodium chicken dish for anyone watching their sodium intake – and delicious enough for everyone to enjoy (even if they don’t follow a low sodium lifestyle).
I used chicken breasts for this recipe, but you can follow the spice blend recipe below and coat any kind of chicken: thighs, wings, a whole chicken, or drumsticks. The great thing about this recipe is that it’s versatile too! You can use any sauces or healthy chicken marinades too. You can also meal prep this chicken and enjoy a
Browse all our low sodium grilling recipes – and check out our low sodium chicken recipes – to find your next favorite!
Ingredients for No-Salt-Added Grilled Chicken
See the recipe card below for full list of instructions and ingredient amounts!
Low Sodium Chicken
I used a lean boneless skinless chicken breasts for this recipe. For all chicken, it’s done when it reaches an internal temperature of 165 degrees Fahrenheit. I use a digital thermometer to check the thickest part of the meat (I recommend always checking!) to ensure you aren’t serving or consuming undercooked chicken.
Make sure you buy chicken that has a nutrition label so you can see exactly how much sodium is the chicken. Mine had 70 mg sodium per 3 ounce serving.
A Fantastic Spice Blend
For this flavorful chicken I used a spice blend that is similar to a dry BBQ rub, with sweet, savory, and smoky flavors. It has chili powder, brown sugar, smoked paprika, garlic, black pepper, and onion powders. You could also use my absolutely favorite low sodium chicken seasoning too!
Lime Juice
Finishing off the cooked chicken with lime juice makes this recipe taste fantastic! There’s nothing like bright, fresh citrus to wake up the smoky chicken flavor. Use fresh if you can, and not bottled, it makes a big difference! You could also substitute lemon juice, if desired.
Additional Serving Suggestions
I chose to make this chicken breast recipe oil free, but you can coat the chicken with a little bit of olive oil if desired.
Instead of breasts, you can use different cuts of chicken including chicken tender strips, wings, or thighs.
If you wanted to marinade the chicken, I recommend using balsamic vinegar or red wine vinegar, some oil, spices, coconut aminos or low-sodium soy sauce, and citrus juice to a bag, and mixing the raw chicken with the marinade ingredients for 2-3 hours before cooking.
Instead of a charcoal or gas grill, you can use an indoor griddle pan or an electric grill (like a George Foreman) too. Just ensure the chicken reaches 165 degrees F.
How To Grill Low Sodium Chicken
- Prep the grill – light charcoal at the bottom of the grill (or turn on your propane), cover the lid, and allow the grill to heat up to 500 degrees Fahrenheit.
- Meanwhile, place the chicken breasts on a plate.
- In a small bowl, add the spices until well combined. Sprinkle the spice on both sides of the chicken breast in an even coating. Alternatively, if you wanted to use another spice blend or BBQ sauce, coat the chicken now.
- Once the grill reaches temperature, carefully open the lid, and place the chicken breasts on the grill. Close the lid. Allow chicken to grill for 5 minutes, then flip the chicken to the other side, and cook for an additional 5-8 minutes until chicken is cooked through and reaches an internal temperature of 165 degrees Fahrenheit (always check using a meat thermometer). Cooking time will vary based on the size and thickness of your breasts. The thinner edges will cook quicker, so make sure you measure the temperature in the thickest part of the chicken.
- Remove the chicken breasts from grill, and let chicken rest for at least 5 minutes before cutting. Squeeze fresh lime juice over each breast (a small lime wedge per breast will do) and enjoy hot. Store leftover chicken in an airtight container for up to 3 days.
It absolutely can be, if you can buy chicken that is all-natural and not injected with a salt solution. Look for chicken at the grocery store with a nutrition label so you can see exactly how many milligrams of sodium is in the chicken and if it fits in with your daily sodium intake amount.
This recipe uses a dry rub to coat your chicken made from chili powder, garlic powder, onion powder, smoked paprika, brown sugar, and finished off with fresh lime juice for added flavor.
What To Serve with Low Sodium Grilled Chicken Breasts
I like serving this chicken recipe with fresh vegetables, potatoes, or any of these great options below:
- Low Sodium Greek Lemon Roasted Potatoes
- Low Sodium Cilantro Lime Rice
- Easy Low Sodium Rice Pilaf
- Low Sodium Chopped Salad
- Low Sodium Crispy Smashed Potatoes
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Low Sodium Grilled Chicken
Equipment
- Plate
- Grill
- Small Bowl
Ingredients
- 1.5 lbs chicken breasts 3-4 breasts, depending on size
- 1 tablespoon brown sugar
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon thyme
- ½ teaspoon smoked paprika
- ½ teaspoon chili powder
- ½ teaspoon black pepper
- ¼ teaspoon cayenne pepper or red pepper flakes
- 1 large lime juiced (about 1 tablespoon)
Instructions
- Prep the grill – light charcoal at the bottom of the grill (or turn on your propane), cover the lid, and allow the grill to heat up to 500 degrees Fahrenheit. Meanwhile, place the chicken breasts on a plate.
- In a mixing bowl, add the brown sugar, garlic powder, onion powder, thyme, smoked paprika, chili powder, and cayenne pepper. Mix until well combined. Sprinkle the spice on both sides of the chicken breast in an even coating. Alternatively, if you wanted to use another spice blend or BBQ sauce, coat the chicken now.
- Once the grill reaches temperature, carefully open the lid, and place the chicken breasts on the grill. Close the lid. Allow chicken to grill for 5 minutes, then flip the chicken to the other side, and cook for an additional 5-8 minutes until chicken is cooked through and reaches an internal temperature of 165 degrees Fahrenheit (always check using a meat thermometer). The thinner edges will cook quicker, so make sure you measure the temperature in the thickest part of the chicken.
- Remove the chicken breasts from grill. Squeeze fresh lime juice over each breast (a small lime wedge per breast will do) and enjoy hot. Store leftover chicken in an airtight container for up to 3 days.
Notes
Serving Size Note
The above nutritional information is for 1/4 of the total recipe (about 6 ounces of chicken total). Sodium content will vary based on your spices and chicken.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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This is a great way to use the chicken I almost always have on hand