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low sodium chicken with bbq sauce easy low salt bbq recipes low salt chicken dinner ideas for grilling or baking

Low Sodium BBQ Chicken Thighs

AuthorKelly Jensen
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 3 votes
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course dinner
Cuisine American
Servings 6 servings
Calories 380 kcal

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

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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