People might want to limit the salt in their diet for several reasons. It could be that your doctor has recommended it due to health issues or that you want to try and eat a bit healthier. Whatever the reason, there are a huge array of tasty low sodium chicken recipes out there.
The awesome thing about chicken is that it’s naturally low in sodium. So you only have to think about what you’re adding to it when thinking about salt content. Keep the ingredients ‘whole’, ie no pre-made mixes of seasoning (salt is usually added in abundance). Use straight ingredients like oregano, cumin, and ground coriander, and then add as much or as little salt as you want.
Reducing the salt intake in your diet can have tremendous health impacts, such as lowering blood pressure, softening the effects of diabetes, reduce the risk of heart disease, stroke, and kidney failure.
However, it is an important mineral. So unless your doctor has suggested you cut it out completely, make sure you are eating it within the healthy limits. It helps maintain nerve, cell, and muscle function when eaten within the guidelines.
Low sodium and fried popcorn chicken shouldn’t go together, but there isn’t anything you can’t do if you put your mind to it! Crack out that air fryer and you’re immediately eliminating a whole load of fat and salt. There isn’t a single grain of added salt in the recipe, and chicken is a great lean-meat option.
Tasty Heart Healthy Recipes makes a low sodium diet seem like a treat with this recipe. Marinate the chicken in an irrevocably delicious sauce, garlic, ginger, onion, sesame oil, liquid smoke, and of course honey. You can choose to marinate the meat overnight or just for 30 minutes. The flavor is generally better the longer it’s marinated.
The Girl on the Bloor shows us how to slice chicken breasts and carefully fill each gap with a slice of tomato, mozzarella, and a single basil leaf. They can be baked or popped on the barbecue and served with a light salad on the side. The balsamic glaze is to die for, so don’t forget this as it does make the entire meal.
These Persian-style kabobs use onion and saffron to flavor the generous chunks of chicken. Leave out of the salt for a further reduction in sodium content. The Delicious Crescent recommends serving them with rice, grilled vegetables, and flatbread.
Dinner at the Zoo roasts this whole chicken using delicious herbs and a good dose of garlic. Ensure the butter you use when cooking this recipe has no added salt, or you’ll end up adding unnecessary sodium. She emphasizes the importance of using a meat thermometer when cooking so it cooked perfectly each time.
Cooking Classy provides a healthy, low-sodium chicken bowl. It uses grilled chicken, keeping away from adding extra fats and salt from frying. It adds quinoa and plenty of vegetables to make it a satisfying and wholesome salad bowl.
The Kitchen reveals a tasty way to enjoy chicken by adding peanut butter to the marinade. To keep it low-sodium, read the ingredients list on your peanut butter. Many brands add salt, but you want pure peanuts ground up. Keep it simple! It’s also worth noting it’s best to opt for tamari over soy sauce in terms of sodium content.
With only 140mg of sodium per serving, this recipe from Nourished Simply is a winner. It’s like a one-pot meal, but cooked on a baking tray instead of a pot! These recipes are so easy to make, with quicker cleaning. Once it’s all cooked through, you need a tortilla wrap and you’re good to go.
The Laughing Spatula shares its pan-fried chicken orzo recipe, claiming it’s ready in 25 minutes. The great thing about orzo is that it cooks much more quickly than regular pasta. It has lots of vegetables in it as well, and to minimize the sodium be sure you’re using broth with no added salt.
This succulent instant pot recipe from Diabetes Strong uses all whole ingredients, none of those pre-mixed, salt-loaded ‘Mexican-blend’ spices. Go straight in with pure ground cumin, paprika, and coriander to keep you in control of the salt content. The lime and fresh cilantro are optional toppings, but they give so much flavor, so why would you leave them out?
Sometimes it feels like every chicken dish tastes the same - tomato-based with some cumin thrown in. This delicious one-pot meal from Skinny MS uses balsamic glaze as the main flavor, and oh my, is it tasty! Two kinds of mustard, balsamic vinegar (obviously), honey, garlic, and cayenne pepper make up the glaze, giving it sweet, spicy, and tangy tones.
Kathleen’s Cravings shares this yummy recipe for chicken kofta. It is ground chicken mixed with herbs and spices before being rolled up and grilled. They are usually served with chopped cucumber and tomato salad, flatbread, humous, tzatziki, and cous cous.
This recipe from Foxy Folksy shows us how to make this traditional Middle Eastern dish right in our kitchen. It uses spices like ground cumin, coriander, garlic, and onion powder. All the spices add that warmth characteristic of Middle Eastern food. It’s marinated, grilled, and then served in a pita with a delicious garlic yogurt sauce. The recipe gives you the choice of yogurt or mayo. Choose non-fat yogurt to keep it healthier and lower in sodium.
Chew Out Loud wants to do just that, chew out loud while we chow down on this sumptuous dish. What a combination of flavors! Honey, lime, and cilantro - what more does a chicken need? They are perfect if you want to prepare them and take them to a summer BBQ. You’ll have something healthy to eat, and your guests will love them.
When made the right way, chicken tortilla soup is loaded with all the great flavors of Mexican food but without all the calories and salt (definitely skip the salted rim on any accompanying margaritas!). The key is to use homemade chicken broth to control the salt content. If you don’t have the time for that, no salt-added store-bought cartons can work too. Wholesome Yum also cautions you to be mindful of what toppings you are adding to keep it low-sodium, keto, vegan, etc… Whatever you are aiming for.
This recipe from Fountain Avenue Kitchen is great served alongside a crunchy kale salad. She notes that you don’t need salt to boost the flavor when you use spices like smoked paprika because the gorgeous smoky flavor is so strong on its own. The squeeze of lime added toward the end completes the dish, leaving no reason to add even a grain of salt to this tasty dinner.
The Clean Eating Couple makes Chinese food a possibility on a low sodium diet. Okay, you can’t order from your local. But with this recipe, you can still enjoy a healthier version of orange chicken. The main changes are that it’s baked and uses coconut aminos instead of soy sauce, and boom. Your sodium content is practically gone.
There is minimal cleanup with this one-pot chicken dish, but an excellent flavor. Roasted lemon chicken is a delicious combination, and this recipe is perfect if you want that same great flavor but with a less time-consuming method. The kale thrown in gives a huge dose of goodness too.
This chicken and zucchini dish from Eating Well 101 is simple but incredibly flavorful. It uses genuine ingredients, nothing pre-mixed and salty, but shows you how to make the asado rub yourself. Then instead of plain sauteed zucchini, lemon and chili flakes are added to make this dish even more irresistible.
Fit Foodie Finds demonstrates how to spatchcock a chicken. What’s this? Well, in a nutshell, it’s where you cut out the chicken spine and spread it out. It causes the chicken to cook faster and makes it much crispier than a regular roast. This recipe includes a tasty dry rub and shares how to put homemade sauce underneath the chicken while it cooks. You then pour it over to complete this unique chicken dish.
This recipe from Eating Well requires the chicken to marinade, so plan before embarking on this. Traditionally in Nashville, they fry it. However, to cut down on the fat and salt content, making it at home and baking it goes a long way. Serve with soft bread and dill pickles, but a salad works too.
High in protein and fiber but low in salt and calories, this recipe from Slimming Eats is perfect for those cold winter nights. The hearty meal calls for canned chickpeas and store-bought broth. Keep an eye on the sodium content with these and opt for ones with no added salt.
Eat Yourself Skinny Opt for low-sodium soy sauce to keep the salt content low. Chinese food is usually full of sodium purely down to soy sauce, so using low sodium or opting for a substitute like coconut aminos goes a long way. It’s similar to a crunchy Thai salad as it uses crunchy shredded vegetables like carrots and cabbage but uses Chinese-inspired flavors like Mandarin oranges, ginger, and sesame.
Air Fryer Popcorn Chicken
- 1 lb Chicken breasts -- about two
- 1 Egg
- ½ cup All purpose flour
- 2 ½ teaspoon Smoked paprika
- 1 teaspoon Tumeric
- 2 teaspoon Garlic powder
- 2 teaspoon Oregano
- ½ teaspoon Cayenne pepper (optional)
- ⅔ cup Whole wheat breadcrumbs
- Cooking oil spray
- Place the chicken breasts on a chopping board and place a hand on top. Using a sharp knife cut horizontally so you have two flat, relatively even sized pieces from each breast. Place between layers of plastic wrap and pound gently with a rolling pin until at an even thickness. Cut these into cubes of approx 2cm.
- In a bowl add the flour, paprika, turmeric, garlic salt, oregano and cayenne and mix to combine.
- Add the egg to a second bowl and whisk lightly with a fork. In a third bowl place the breadcrumbs and season with salt and black pepper.
- Place a few of the chicken pieces into the flour and turn to coat all sides. Dip the floured chicken into the egg mix to coat then into the breadcrumbs.
- Press breadcrumbs on firmly then transfer the pieces to the basket of the air fryer.
- Repeat with remaining chicken and spread out in a single layer in the air fryer basket and cook 8-10 minutes at 390F. You may need to cook them in batches.
- Season with salt and serve as desired.
- To make a dipping sauce: combine 3 tablespoon low-sugar sweet chilli sauce, 1tsp American mustard, a drizzle of honey and some salt and pepper.