This low sodium marinade brings bold, smoky, and tangy flavor to your chicken using only fresh herbs, spices, citrus, and no added salt. With lime juice, garlic powder, and a touch of honey, it delivers a juicy, flavorful result without relying on sodium. It’s a great choice for DASH diet followers, those managing high blood pressure, or anyone who wants flavor without salt.

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Table of Contents

Ingredients Needed

2 lbs chicken: boneless skinless breasts or thighs
1 tablespoon smoked paprika: salt-free, adds smoky depth
2 limes, juiced: fresh and tangy
1 tablespoon honey: adds slight sweetness and balance
1 tablespoon onion powder: salt-free
1 tablespoon garlic powder: salt-free
1 teaspoon chili powder: salt-free if store-bought
¼ teaspoon chili flakes: optional for heat
1 teaspoon black pepper: optional, reduce if needed
½ cup fresh cilantro: chopped
Water: just enough to cover the chicken in marinade

How to Make Low Sodium Chicken Marinade

Combine Marinade Ingredients:
Add chicken to a resealable plastic bag or bowl. Add the lime juice, honey, paprika, onion powder, garlic powder, chili powder, chili flakes, pepper, and chopped cilantro.

Add Water:
Pour in just enough water to cover the chicken completely. Stir well or seal and shake until everything is well combined.

Marinate the Chicken:
Seal the bag or cover the bowl and place in the fridge for at least 4 hours, preferably overnight.

Prepare for Cooking:
Before cooking, drain and discard the marinade. Cook the chicken using your preferred method—grill, bake, or pan sear.

Recipe Tips

Use only salt-free spices to keep it low sodium
Marinate overnight for the boldest flavor
Use lemon juice if you don’t have limes
Try adding salt-free lemon pepper for a citrusy twist
Great for grilling, baking, or meal prep

How to Store & Reheat

Room Temperature: Do not leave marinated chicken out for more than 1 hour
Fridge: Store raw chicken in marinade for up to 24 hours
Freezer: Freeze marinated chicken up to 3 months. Thaw in fridge overnight before cooking

Nutrition Facts (Per 6 oz chicken serving, approx)

Calories: 180
Sodium: ~60 mg
Protein: 30 g
Fat: 5 g
Carbs: 4 g
Fibre: 0 g
Sugar: 3 g

FAQs

Is this marinade low sodium?
Yes, it contains no added salt or high-sodium sauces. Just check your spice labels for hidden salt.

How long should I marinate chicken?
Marinate for at least 4 hours, but overnight is best for flavor and tenderness.

What if I don’t like cilantro?
You can skip it or substitute with parsley or basil for a different flavor.

Can I use this marinade on other meats?
Yes, it’s also great for turkey, pork, or even tofu if you’re keeping it plant-based and low sodium.

How do I keep chicken juicy without salt?
The lime juice and honey help tenderize and retain moisture without needing salt.

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