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+ servings
low sodium roasted chicken with potatoes carrots onions and a salt free chicken seasoning

Low Sodium Roasted Chicken & Vegetables

AuthorKelly Jensen
This 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!
5 from 5 votes
Prep Time 15 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 45 minutes
Course dinner
Cuisine American
Servings 6
Calories 571 kcal

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

While this recipe does not contain salt, there is naturally occurring sodium in chicken and vegetables. Please see note above for tips on picking good low sodium chicken at the grocery store!
Serving Size
The above calculation is for 1/6 of this recipe.

Nutrition

Calories: 571kcalCarbohydrates: 41gProtein: 32gFat: 32gSaturated Fat: 8gPolyunsaturated Fat: 6gMonounsaturated Fat: 16gTrans Fat: 0.1gCholesterol: 109mgSodium: 117mgPotassium: 1230mgFiber: 7gSugar: 6gVitamin A: 10468IUVitamin C: 52mgCalcium: 91mgIron: 3mg

*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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