Name: Low Sodium Baked Chicken Recipe
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 2 lbs chicken breasts (3–4 pieces); 1 tbsp olive oil; 1 tbsp lemon juice; 1 tbsp brown sugar; 1 tsp garlic powder; ½ tsp onion powder; ½ tsp thyme; ½ tsp smoked paprika; ½ tsp chili powder; ¼ tsp cayenne pepper or red pepper flakes (optional); ¼ cup chopped parsley (for garnish)

This easy baked chicken uses salt-free herbs and spices to create a tender, flavorful main dish that supports blood pressure and cardiovascular wellness. The spice rub adds warmth and mild heat, while lemon juice helps keep the chicken moist. It’s ready in 30 minutes and works beautifully for any DASH-approved meal.

Jump to Recipe

Table of Contents

Ingredients Needed:

2 lbs chicken breasts: 3–4 pieces, pounded to even thickness.
1 tablespoon olive oil: keeps the chicken moist.
1 tablespoon lemon juice: adds brightness without sodium.
1 tablespoon brown sugar: balances the spices.
1 teaspoon garlic powder: salt-free.
½ teaspoon onion powder: salt-free.
½ teaspoon thyme: dried or fresh.
½ teaspoon smoked paprika: salt-free version.
½ teaspoon chili powder: ensure no added salt.
¼ teaspoon cayenne pepper or red pepper flakes: optional, for mild heat.
¼ cup fresh parsley: chopped, for garnish.

How To Make Low Sodium Baked Chicken:

Prep the Oven:
Preheat oven to 425°F.

Prepare the Chicken:
Pound chicken breasts to ⅓- to ¾-inch thickness so they cook evenly. Place in a 9×9-inch baking dish.

Season:
Drizzle olive oil and lemon juice over each breast. In a bowl, mix brown sugar, garlic powder, onion powder, thyme, paprika, chili powder, and cayenne. Sprinkle evenly over the chicken.

Bake:
Bake 20–25 minutes or until internal temperature reaches 165°F. Let rest 5 minutes before slicing.

Garnish and Serve:
Top with chopped fresh parsley. Serve hot with your favorite low sodium sides.

Recipe Tips:

Pound chicken evenly to ensure juicy results.
Always check spice labels for salt-free versions.
Add lemon zest for extra flavor without sodium.
Let chicken rest before slicing to keep juices inside.

How to Store & Reheat:

Room Temperature: Not recommended over 2 hours.
Fridge: Store in an airtight container up to 3 days.
Freezer: Freeze for up to 2 months. Reheat in oven or skillet until hot.

Nutrition Facts (approx. per serving):

Calories: 240
Sodium: 65 mg
Protein: 28 g
Fat: 10 g
Carbs: 4 g
Fibre: 0 g
Sugar: 2 g

FAQs:

Is baked chicken good for a low sodium diet?
Yes, especially when made with salt-free seasoning and fresh ingredients. It’s a heart-healthy protein option.

What spices can I use instead of salt?
Garlic powder, onion powder, thyme, smoked paprika, and lemon juice add flavor without salt.

Can I prep this ahead of time?
Yes, marinate the chicken with oil, lemon, and spices a few hours ahead for deeper flavor.

How do I keep baked chicken from drying out?
Pounding the breasts evenly and not overcooking them helps. Letting them rest after baking also locks in moisture.

Can I use thighs instead of breasts?
Yes, but they may need 5–10 more minutes of baking time depending on size.

Try More Recipes: