This low salt grilled chicken sandwich has tender chicken marinated in olive oil, lemon, garlic, and herbs—no salt needed. A creamy honey mustard sauce adds richness without the sodium. Served on low sodium buns with fresh lettuce and tomato, it’s a DASH-friendly meal that doesn’t sacrifice taste.

Low Sodium Grilled Chicken Sandwich Recipe

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Table of Contents

Ingredients Needed

For the Chicken:

2 (5 oz) chicken breasts: boneless, skinless.
2 tablespoons olive oil: for moisture and grilling.
1 tablespoon lemon juice: adds brightness.
1 teaspoon Italian seasoning: salt-free blend.
1 teaspoon garlic powder: boosts savory flavor.
¼ teaspoon ground black pepper: optional.
1 teaspoon honey: adds a hint of sweetness.

For the Sauce:

½ cup low sodium mayonnaise: no salt added version.
¼ cup low sodium barbecue sauce: or homemade low salt version.
2 tablespoons salt-free yellow mustard: milder than Dijon.
1 teaspoon lemon juice: balances flavor.
1 tablespoon honey or maple syrup: natural sweetness.
Pinch of black pepper (optional): adds mild heat.

For Building the Sandwiches:

4 low sodium burger buns: or no-salt-added bread.
Lettuce leaves: fresh and crisp.
4 tomato slices: juicy and ripe.
Red onion slices: thin and mild.

How To Make Low Sodium Grilled Chicken Sandwich

Prep the Chicken:
Slice each chicken breast in half horizontally for thinner pieces. Trim off any excess fat.

Make the Marinade:
In a bowl, mix olive oil, lemon juice, Italian seasoning, garlic powder, black pepper, and honey.

Marinate the Chicken:
Place chicken in a shallow dish and pour marinade over it. Cover and let sit for at least 30 minutes in the fridge.

Grill the Chicken:
Heat a grill pan or skillet over medium heat. Add a little oil if needed. Cook each piece for about 3 minutes per side, or until the internal temperature reaches 165°F.

Make the Sauce:
In a bowl, mix low sodium mayonnaise, low sodium barbecue sauce, mustard, lemon juice, and honey until smooth and creamy.

Assemble the Sandwiches:
Spread sauce on each bun half. Layer with lettuce, grilled chicken, tomato slices, and red onion. Top with the other bun half and enjoy.

Recipe Tips

Use a meat thermometer to ensure chicken is cooked perfectly.
Add extra lemon zest or paprika for more flavor without salt.
Choose low sodium whole wheat buns if available, or try lettuce wraps.
You can make a double batch of chicken and freeze for quick meals.
Homemade barbecue sauce lets you fully control sodium.

How to Store & Reheat

Room Temperature: Not recommended for food safety.
Fridge: Store grilled chicken and sauce separately for up to 3 days.
Freezer: Freeze cooked chicken for up to 2 months. Reheat in a skillet or microwave until hot.

Nutrition Facts (Per Serving – 1 Sandwich)

Calories: 514
Sodium: ~120–180 mg
Protein: 32 g
Fat: 21 g
Carbs: 45 g
Fibre: 4 g
Sugar: 10 g

FAQs

What sandwich can I eat on a low sodium diet?
Grilled chicken on low sodium bread with salt-free seasonings and homemade sauces is a great low sodium option.

What can I use instead of barbecue sauce to reduce sodium?
Make your own with tomato paste, vinegar, honey, and salt-free spices—or use a no-salt-added brand.

How do I make a low sodium sandwich taste good?
Use fresh herbs, garlic, lemon, and salt-free seasonings to build flavor without salt.

Are there low sodium buns available?
Yes. Look for low sodium or no-salt-added buns at health food stores, or bake your own.

Can I make this chicken sandwich ahead?
Yes. Marinate and cook the chicken in advance. Store in the fridge and reheat when ready to assemble.

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