These baked chicken thighs are full of herby, smoky flavor with crispy edges and juicy centers. They bake up easily on a sheet pan with simple prep. By removing added salt and using salt-free seasonings, this dish is kidney-friendly and great for anyone watching their sodium intake. It’s clean eating that still feels hearty and satisfying.

Low Sodium Baked Chicken Thighs Recipe 1 — Low Sodium Baked Chicken Thighs Recipe

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Ingredients Needed:

2 pounds chicken thighs: skin-on or skinless, patted dry.
2 tablespoons olive oil: helps crisp the skin and carry flavor.
2 teaspoons garlic powder: adds depth without salt.
2 teaspoons onion powder: sweet and savory.
1 teaspoon ground paprika: for color and smoky flavor.
1 teaspoon Italian seasoning: salt-free herb blend.
1 teaspoon dried parsley: for a fresh, mild taste.
½ teaspoon black pepper: optional for light heat.
1 tablespoon unsalted butter (or olive oil): for extra moisture.

How To Make Low Sodium Baked Chicken Thighs:

Preheat Oven:
Preheat to 400°F. Line a rimmed baking sheet with foil and place it in the oven to heat up.

Mix Seasoning:
In a large bowl, mix olive oil, garlic powder, onion powder, paprika, Italian seasoning, parsley, and black pepper into a thick paste.

Coat Chicken:
Add chicken thighs to the bowl and toss to coat well. Rub seasoning into each thigh for full coverage.

Bake Chicken:
Place seasoned thighs on the hot baking sheet. Dot each with a little unsalted butter or drizzle with extra olive oil.

Roast and Baste:
Bake for 20 minutes. Baste with pan juices, then return to oven for 10 more minutes. Baste again, then finish baking another 5-15 minutes until the internal temperature reaches 165°F.

Recipe Tips:

Use skinless thighs for a leaner, heart-healthy option.
Always check labels for salt-free spices.
Let chicken rest for 5 minutes after baking for juicier results.
Swap butter with more olive oil for a dairy-free version.

How to Store & Reheat:

Room Temperature: Not recommended over 1 hour.
Fridge: Store in an airtight container for up to 4 days.
Freezer: Freeze up to 3 months. Reheat in a 350°F oven until hot.

Nutrition Facts (per serving, approx.):

Calories: 260
Sodium: 90mg
Protein: 22g
Fat: 18g
Carbs: 1g
Fibre: 0g
Sugar: 0g

FAQs:

What seasonings are good for low sodium chicken?
Use garlic powder, onion powder, paprika, Italian herbs, and salt-free blends like Mrs. Dash for heart-healthy flavor without added salt.

Can I make this with skinless chicken thighs?
Yes! Skinless thighs are leaner and still come out juicy and flavorful when baked.

How do I keep chicken thighs moist when baking?
Coat them in olive oil and bake at a high temperature. Basting with juices during baking helps lock in moisture.

Is chicken naturally high in sodium?
Fresh chicken is low in sodium. Avoid pre-brined or seasoned chicken which may contain added salt.

Can I use other herbs in this recipe?
Absolutely! Try rosemary, thyme, or oregano for variety while keeping it low sodium.

Try More Recipes:

Low Sodium Baked Chicken Thighs Recipe

Recipe by Emma

Tender, flavorful chicken thighs baked with salt-free spices for a kidney-friendly, heart-healthy meal.

Course: DinnerCuisine: AmericanDifficulty: Easy

0.0 from 0 votes

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

260

kcal

Total time

minutes

Ingredients

2 pounds chicken thighs, patted dry
2 tablespoons olive oil
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon paprika
1 teaspoon Italian seasoning
1 teaspoon dried parsley
½ teaspoon black pepper
1 tablespoon unsalted butter or extra olive oil

Directions

Preheat oven to 400°F. Line a baking sheet with foil and place it in the oven.
Mix olive oil, garlic powder, onion powder, paprika, herbs, and pepper into a paste.
Toss chicken thighs in the seasoning, rubbing it in well.
Place chicken on the hot pan. Dot with butter or drizzle oil.
Bake 20 minutes. Baste with juices.
Bake 10 more minutes. Baste again.
Bake final 5-15 minutes, until internal temp is 165°F.