Low Sodium Roasted Chicken and Vegetables Recipe
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Jump to Recipe Print Recipe Share Pin For Later EmailThis low sodium roasted chicken recipe is tender, juicy, and loaded with flavor from salt-free seasoning, herbs, and citrus. Roast the chicken over root vegetables for a delicious one-pan dinner the whole family can enjoy!
This easy chicken recipe is one of our go-to entertaining recipes for guests. The oven does most of the work, so you have time to prepare a low sodium chopped salad, or even bake some low sodium cornbread to serve with this tasty meal.
Entertaining and having guests over for dinner can be difficult when you or someone coming over has a sodium restriction. I always keep this recipe in my rotation for guests – it’s simple to make, tastes great, has no added salt, and everything cooks together in one-pan for easy clean up!
Start by preparing the chicken: add some great salt-free herbs and spices to the breasts, and stuff the chicken with fresh herbs and lemon for added flavor. Add chopped root vegetables and some great spices around the chicken, and roast.
You have a great dinner anyone can enjoy. If you have guests over who do not have to eat low sodium, then can always add salt to their plates after if desired. See my tips below for choosing the best low sodium chicken to use too.
This Low Sodium Roasted Chicken Recipe Is
- Herby
- Fresh
- Savory
- Tender
- Easy to Make
- Great for Entertianing
- Made In One-Pan for Easy Clean Up
How To Find Low Sodium Chicken At the Grocery Store
Store-bought packaged chicken can contain added sodium from a few different sources. Make sure you choose ‘unseasoned’ chicken that has no added spices which can contain salt. Sodium can also appear as preservatives in fresh and frozen meat. Some packers also inject the chicken with a salt solution to improve texture.
I like to start by looking for chicken that has a nutrition label on it, so you know the exact amount of sodium in the chicken you buy. Or check out your local farm or butcher and ask them for low sodium options.
When you find a good brand of low sodium chicken, you can enjoy it so many ways on a low sodium lifestyle. Chicken is an inexpensive protein, is great for easy lunches and dinners, and is so versatile!
Browse all our low sodium chicken recipes here to discover your next favorite!
What’s In This Salt Free Roasted Whole Chicken 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.
- Whole Chicken – getting good 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!
- Onions, Carrots, Potatoes
- 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!
- Garlic
- Thyme – I use fresh thyme when we have it growing, and dried thyme for all other recipes.
- Fresh or Dried Rosemary: Which gives this chicken a great herby flavor.
- Lemon
- Onion Powder: adds a delicious and savory flavor to the chicken, and the onion powder pairs nicely with the roasted onions.
How Do I Roast Chicken Without Salt?
- Preheat your oven to 425 degrees Fahrenheit.
- Wash, chop, and remove stems from your vegetables. Peel potatoes and carrots if desired (we always leave the peels on). In a large bowl, add the chopped onions, carrots, potatoes, and green beans. Add 2 tablespoons of olive oil, 1 tablespoon of onion powder, and black pepper, and half of the rosemary and thyme. Toss well to combine so vegetables are coated in the oil and spice mixture. Set aside.
- Prep your chicken: remove giblets and pat the chicken dry. Add chicken to the roasting pan, breast-side-up. Inside the cavity, add the whole garlic cloves and halved lemon. Pour the olive oil over the chicken breasts, then add the remaining tablespoon of onion powder, and the remaining thyme and rosemary to the top. Add black pepper if desired.
- Arrange the root vegetables around the chicken, and roast the chicken in the oven for 30 minutes.
- Carefully remove the pan from the oven, toss the vegetables in any juices at the bottom of the pan, and place the chicken back in the oven for 45-60 minutes, or until the chicken is a light brown on top and the internal temperatures reads 165 degrees Fahrenheit in the thickest part of the chicken breast. The chicken may take more or less time depending on weight, so always use a meat thermometer to test.
- When it’s finished cooking, remove from the oven and allow the chicken to sit for 10 minutes before carving. Serve with the roasted vegetables, and enjoy!
Low Sodium Dinner Recipes The Family Will Love
This easy salt-free roasted chicken is low in sodium and couldn’t be easier to make! Low Sodium cooking doesn’t have to be bland, boring, or flavorless… It’s quite the opposite when done right. By building meals around herbs and spices, 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!
Dietary Modifications
- Using unsalted ingredients, this recipe is low sodium which has less than 140mg of sodium per serving.
- This recipe is also dairy free.
- It can be made gluten free as well, just ensure that all ingredients (including spices and chicken) are certified gluten free before using.
More Low Sodium Chicken Dinner Recipes You’ll Love
Crispy Low Sodium Chicken Breasts
Low Sodium Chicken and Rice Casserole
Share This No Salt Added Roasted Chicken Recipe
As always, if you make this low sodium roasted 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 Roasted Chicken & Vegetables
Equipment
- Large roasting pan
- large mixing bowl
Ingredients
- 1 4- lb whole chicken
- 2 onions sliced
- 6 large carrots sliced
- 2 lb potatoes diced
- 2 cups green beans
- 4 tablespoons olive oil divided
- 1 tablespoon thyme divided
- 1 tablespoon rosemary divided
- 2 tablespoons onion powder divided
- 6 cloves garlic peeled
- 1 lemon
- Black pepper to taste
Instructions
- Preheat your oven to 425 degrees Fahrenheit.
- Wash, chop, and remove stems from your vegetables. Peel potatoes and carrots if desired (we always leave the peels on). In a large bowl, add the chopped onions, carrots, potatoes, and green beans. Add 2 tablespoons of olive oil, 1 tablespoon of onion powder, and black pepper, and half of the rosemary and thyme. Toss well to combine so vegetables are coated in the oil and spice mixture. Set aside.
- Prep your chicken: remove giblets and pat the chicken dry. Add chicken to the roasting pan, breast-side-up. Inside the cavity, add the whole garlic cloves and halved lemon. Pour the olive oil over the chicken breasts, then add the remaining tablespoon of onion powder, and the remaining thyme and rosemary to the top. Add black pepper if desired.
- Arrange the root vegetables around the chicken, and roast the chicken in the oven for 30 minutes.
- Carefully remove the pan from the oven, toss the vegetables in any juices at the bottom of the pan, and place the chicken back in the oven for 45-60 minutes, or until the chicken is a light brown on top and the internal temperatures reads 165 degrees Fahrenheit in the thickest part of the chicken breast. The chicken may take more or less time depending on weight, so always use a meat thermometer to test.
- When it’s finished cooking, remove from the oven and allow the chicken to sit for 10 minutes before carving. Serve with the roasted vegetables, and enjoy!
Notes
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 moist and delicious