Ahead of us is the grilling season – the favorite time of year for many of us meat lovers!
Nonetheless, if you are watching your sodium intake, navigating your cooking can be a little bit tricky. Mostly because a lot of pre-marinated meat of any kind, including and especially chicken comes loaded with sodium (and often times sugar as well) due to the salt or some other sodium-rich spice mixture used in the marinating sauce; moreover, even the standard BBQ fare, like barbecue sauces often times are packed with a surprising amount of salt and sodium which further increase our sodium intake.
Even though sodium is a mineral vital for our body functioning as it keeps the fluid and electrolyte balance at normal levels, too much sodium can be quite damaging. High sodium consumption results in raised blood pressure with are one of the major risk factors for heart diseases and strokes.
The American Heart Association recommends consumption of only 1,500 mg of sodium per day, which rarely can be achieved with regular diets. A lot of frozen, pre-cooked food or fast food is filled with concerning amounts of sodium levels, which frequently may not only exceed but in some cases even double the amount of recommended sodium per day, in just one meal!
Hence, many people who work on reducing their sodium intake look for low-sodium recipes which they can prepare at home.
If you too are looking for low-sodium recipes that could help you reduce your sodium intake without having to compromise or lose that delicious flavor, you have come to the right place!
We have compiled a list of 18 incredibly delicious, easy to prepare, low-sodium chicken recipes that you must try!
1. Low-sodium Baked Chicken Breast Recipe
Super quick and incredibly easy to prepare, we guarantee that you will fall in love with these low-sodium baked Chicken Breasts! Who needs to add a lot of sodium when you can use spices and herbs to enrich the flavor in a natural, much healthier way?
This recipe by Easy Recipe Depot doesn’t even require a trip to the store! All the ingredients required for the making of this recipe, (such as boneless, skinless chicken breasts, onion & garlic powders, white wine vinegar, olive oil, black pepper, and parsley flakes) are things that the majority of us already have in our refrigerators and kitchen cabinets!
Meaning, you can begin your cooking adventure right now!
2. One-Skillet Bourbon Chicken
Hear us out: what do you say about chicken with a super crispy exterior, and sweet, juicy interior? On top of that, the chicken is marinated in thick, delicious sauce?
Of course, you want some, no one can resist that! According to to Eat Well who graciously shared this recipe, the bourbon chicken was originally named after Bourbon Street in New Orleans and can often be found on the menus of various Chinese American restaurants.
But now you don’t have to go to one to enjoy this delicious, low-sodium chicken! You can easily prepare it in the comfort of your own home!
3. Low-sodium Garlic Butter Baked Chicken Breast
Chicken is one of those foods that can be prepared in various, delicious ways, many of which can be low-sodium!
If you are someone who enjoys trying out new ways to prepare chicken, this is the recipe for you!
This recipe, which comes from Tasty Healthy Heart Recipes, includes a rich butter-garlic sauce that enhances the taste of chicken, and can be swiftly made; moreover, a single portion of it contains solely 66mg as opposed to 375mg+ sodium amount which is in other similar recipes.
And if you are cutting on dairy as well, don’t worry, you can substitute the butter with extra virgin olive oil!
4. Home-made Low-sodium Chicken Stock
Believe us when we say, once you try this aromatic broth, you will never want to go back to the store-bought ones! The chefs at Chicken.Ca were absolutely right about that!
This broth can be used as a base for many other delicious recipes, or you can serve it as a pre-course or as French like to call it, “entrée” before your main dish. It has plenty of spices and herbs which complement the chicken and boost the taste! It is a must-try recipe for sure!
5. Best-Ever Butter Chicken
Are you up for trying out something new and wonderful? This chicken recipe will leave you speechless for sure!
We are not exaggerating, this truly is the best-ever chicken-in-sauce recipe!
This aromatic, full-flavored chicken recipe by Taste includes amazing, unbelievably rich, creamy sauce made from yogurt, tomato paste, garlic, and plenty of spices that give out a whole new meaning to the word tasty!
Talk about living up to the name of your blog!
6. Low-sodium Kickin’ Chicken Tacos
Is it Tuesday yet? Because we sure are craving some Tacos! We have great news for all of you taco-lovers (and let’s be honest, that is all of us!)!
Typically, tacos tend to be high in sodium, especially those which are made with pre-packed taco mix and flour tortillas. That is because many producers, to keep the products juicy, fresh and prolong their expiration date, add a lot of salt and sodium. As result, you get high-sodium tacos.
But you do not have to worry about that with this recipe from Cukebook! This recipe has its own salt-free seasoning, and uses corn tortillas which are significantly lower in sodium! Definitely worth the try!
7. Low-sodium Herb Roasted Chicken Recipe
Nothing says Sunday lunch/dinner as beautifully roasted chicken and some side potatoes!
It instantly brings us back to our childhoods!
If you are looking for a great roasted chicken recipe, you have to try this one by Diabetes Self-Management! Tender, juicy and flavorsome, this chicken is also ideal for people who are trying to manage their diabetes as it is carb-free and sodium-free; additionally it has 9 different herbs that not only add to the flavor but also help you regulate your health! How great is that?
8. Healthy General Tso Chicken
Who says takeout food can’t be equally delicious when prepared at home? A Sweet Pea Chef has debunked all of these myths with this healthy, General Tso Chicken that tastes even better than the original!
If you are not a fan of the grease and high sodium which often come hand-to-hand with the majority of takeout foods, but you can’t resist a delicious chicken either, you will love this recipe!
Made from high-protein chicken breasts coated in a garbanzo bean flour and almond meal, then sautéed in olive oil instead of being deep-fried, this healthy General Tso Chicken is all you ever wanted!
9. Low-sodium Lemon Oregano Chicken in Greek Style!
It is always amazing how much of a difference a simple addition of oregano and lemon slices can make!
Greeks have known and used this trick in their dishes for decades! But you don’t necessarily need to go to a Greek restaurant to enjoy this chicken. You can prepare it in your own kitchen.
Another great chicken recipe from CukeBook, the low-sodium Lemon Oregano Chicken uses lemon and oregano spice to create an unbelievably delicious dish that makes you want to break your diet and go for a second round!
10. Chicken With Tandoori Cauliflower And Herb Sauce
Clean, healthy eating is great for your health and your taste buds!
Many people love eating chicken, but as any cook can tell you, many things can go wrong with cooking chicken: it can be too dry, too juicy, too greasy, not enough cooked or overcooked, lack flavor, etc, etc.; but you will not have to worry about that with this low-sodium, chicken recipe from Taste!
It not only has delicious chicken but also cauliflower and her sauce as side dishes, which make it healthier and more delicious! Check it out!
11. Low-sodium Kung Pao Chicken
Did you know that a typical Kung Pao Chicken can have over 900mg of sodium which is more than half of recommended daily dose of sodium?
It sure is a lot!
However, this Low-sodium Kung Pao Chicken recipe by Sand-Salt uses a low-sodium soy sauce substitute that drastically reduces the amount of sodium in the dish, to an incredible 57mg per serving! Moreover, their marinate of cornstarch, oil, and water keeps the chicken moist and tender!
12. Low-Fat Chicken Noodle Casserole
Wondering what to make for lunch? How about something light, with incredibly creamy base, but at the same time, with fewer calories and fat? On top of that, also rich in protein, niacin, vitamins B and C, and unbelievably delicious?
It may sound too good to be true, but it is! The low-fat, low-sodium chicken noodle casserole is precisely all of this! If you want to know the details, check out Health Cleveland Clinic’s page where they offer you everything you need to know on preparing this incredible casserole!
13. Low-sodium Chicken Noodle Soup
Feeling down? One Chicken Noodle soup is coming right up!
One of our favorite comfort foods – the chicken noodle soup is delicious and healthy, but unfortunately, oftentimes, also incredibly filled with sodium! And that may make you second-guess getting some! But with this recipe, you don’t have to worry about that!
Made by Tasty Healthy Heart Recipes, this chicken noodle soup has almost 15 times less sodium compared to typical canned soups (104 mg compared to 1580 mg sodium in canned), which makes it great for low-sodium diets!
14. Low Sodium Sweet And Sour Chicken
Even though Chinese take-out food is really popular and delicious, it is no secret that it is also crammed in sodium, which makes many people put out of reach!
Nonetheless, there is a way to enjoy your favorite Chinese spicy chicken without having to compromise your health!
This version of spicy sour and sweet chicken by Tasty Healthy Heart Recipes is both incredibly delicious and spicy and low in sodium which makes it quite healthy! Just follow the detailed instructions and you will be able to enjoy your spicy chicken without worrying about your health!
15. Low Sodium Chicken Enchiladas
Enchiladas may not be the first food that comes to your mind when you think of healthy, as they tend to be loaded with heavy, saturated fats, sodium, and refined carbs which make them too heavy for health enthusiasts.
But, that is not always the case!
This recipe by Hacking Salt replaces all the unhealthy aspects of enchiladas, making this dish healthier, and more delicious! Give it a try!
16. Chicken Satay To Make You Stay For Another Round!
Are you ready for some tasty skewers of grilled chicken satay?
We may love Thai food, but the high levels of sodium and sugar truly can make us rethink our relationship with it!
There is no need to consider breaking up with Thai food over sodium and sugar! Not when you can use spicy sunflower seed sauce and reduce those annoying sodium levels to a minimum while not compromising on the taste. Plus, it is also Soy-Free, Gluten-Free, and Sugar-Free! The cucumber salad that Migraine Relief Recipes suggest as a side dish with their Chicken Satay is another thing you should definitely try!
17. Olive Garden Chicken Gnocchi Soup
There is a good reason why Olive Garden is people’s favorite! The food from this Italian restaurant tastes really well and is relatively healthy.
If you want to try on some of their recipes at home, but also make them more healthy, low on sodium, we suggest you try the Olive Garden Chicken Gnocchi Soup from Le Crème De La Crumb! We can confirm, their copycat soup is every bit as creamy and delicious as the restaurant version!
18. Slow Cooker Low-Carb Crack Chicken Soup
Cheddar, bacon, ranch, and chicken, are all neatly wrapped in a delicious soup that is super easy to make! Just toss the ingredients into your slow cooker and let it do all the groundwork!
If you are looking for a healthier version, you can add or substitute some of the ingredients with spinach, broccoli, or carrots; if you are not doing Keto/low-carb parallel with your low-sodium diet, then you can make the original recipe and enjoy every bit of this delicious, creamy soup.
Final Thoughts
You don’t have to choose between your favorite chicken dishes or going low-sodium. With all the recipes we have found for you, you will be able to find the perfect balance!