Low Sodium Chicken And Rice

This low sodium chicken and rice dish is creamy, warm, and full of comforting flavor. It uses herbs, garlic, and lemon to stay flavorful without salt while supporting a heart-healthy, sodium-conscious diet. Perfect for a simple dinner that helps reduce blood pressure.

Ingredients Needed

• 1 tablespoon olive oil: for sautéing, heart-healthy fat.
• 1 onion: sliced for natural sweetness.
• 3 cloves garlic: minced for strong flavor without salt.
• 4 celery stalks: chopped for texture and freshness.
• 8 ounces mushrooms: sliced, adds umami flavor.
• 1 tablespoon Italian seasoning: no salt added.
• ½ teaspoon thyme: earthy flavor boost.
• 1 (13-ounce) can coconut milk: choose low sodium or no-salt-added.
• 2 cups water: helps cook the rice.
• 2 cups wild rice: uncooked, hearty and filling.
• 1.5 pounds chicken breast: cubed, no added salt.
• 1 cup parsley: chopped, fresh finish.
• 1 lemon: juiced for brightness.

How To Make Low Sodium Chicken and Rice

Sauté the Base: Heat olive oil in a large pot or Dutch oven. Add onion and garlic. Cook for 5–6 minutes until soft and fragrant.

Build the Flavor: Add celery, mushrooms, Italian seasoning, and thyme. Pour in coconut milk and water. Bring to a boil, then reduce heat and simmer for 20 minutes until vegetables soften.

Optional Blend: For a creamier texture, use an immersion blender to lightly blend the mixture.

Add Rice and Chicken: Stir in the wild rice. Add cubed raw chicken and mix gently.

Bake the Dish: Preheat oven to 375°F (190°C). Cover and bake for 1 hour until rice is tender and chicken is fully cooked.

Finish and Serve: Stir in fresh parsley and lemon juice before serving for a bright, fresh taste.

Recipe Tips

• Always choose no added salt coconut milk for best sodium control.
• Lemon juice boosts flavor naturally and helps reduce the need for salt.
• Wild rice takes longer to cook but adds great texture and fiber.
• Do not skip herbs—they are key for a flavorful without salt result.
• Great option for a heart-healthy and kidney-friendly dinner.

How to Store & Reheat

• Room Temperature: Do not leave out longer than 2 hours.
• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze up to 2 months. Thaw overnight and reheat with a splash of water to keep it moist.

Nutrition Facts

• Calories: 320
• Sodium: ~71 mg
• Protein: 26 g
• Fat: 10 g
• Carbs: 30 g
• Fibre: 3 g
• Sugar: 2 g

FAQs

Is chicken and rice good for a low sodium diet?
Yes, chicken and rice can be naturally low sodium when made with fresh ingredients and no added salt. This recipe is a great sodium-conscious option.

How do you add flavor without salt?
Use garlic, herbs, mushrooms, and lemon juice. These ingredients create strong flavor and support a heart-healthy meal without sodium.

Can I use brown rice instead of wild rice?
Yes, but cooking time may change. Brown rice cooks faster than wild rice, so adjust baking time as needed.

Is coconut milk high in sodium?
It depends on the brand. Always check the label and choose a low sodium or no added salt version.

Is this recipe good for the DASH diet?
Yes, it fits well into the DASH diet because it is naturally low sodium and uses whole, nutrient-rich ingredients that support cardiovascular health.

Try More Recipes:

• Low Sodium Vegetable Curry
• Low Sodium Thai Curry
• Low Sodium Lentil Curry

Low Sodium Chicken And Rice

Recipe by Emma

A creamy and comforting low sodium chicken and rice dish made with herbs, coconut milk, and fresh lemon. This heart-healthy meal is rich in flavor while staying perfect for a sodium-conscious diet.

Course: DinnerCuisine: AmericanDifficulty: Easy

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Servings

6

servings

Prep time

20

minutes

Cooking time

1

hour 

25

minutes

Calories

320

kcal

Total time

1

hour 

25

minutes

Ingredients

• 1 tablespoon olive oil
  

• 1 onion, sliced
  

• 3 cloves garlic, minced
  

• 4 celery stalks, chopped
  

• 8 oz mushrooms, sliced
  

• 1 tablespoon Italian seasoning (no salt added)
  

• ½ teaspoon thyme
  

• 1 (13 oz) can coconut milk (low sodium)
  

• 2 cups water
  

• 2 cups wild rice, uncooked
  

• 1.5 lbs chicken breast, cubed (no salt added)
  

• 1 cup parsley, chopped
  

• Juice of 1 lemon
  

Directions

• Heat olive oil and sauté onion and garlic for 5–6 minutes.
  
• Add celery, mushrooms, seasonings, coconut milk, and water. Bring to a boil, then simmer 20 minutes.
  
• Optional: Blend slightly for a creamy texture.
  
• Stir in wild rice and add chicken.
  
• Cover and bake at 375°F (190°C) for 1 hour.
  
• Stir in parsley and lemon juice before serving.