Name: Low Sodium Sheet Pan Chicken Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 1 lb boneless skinless chicken breasts; 1 tsp smoked paprika; 1 tsp garlic powder; 1 tsp dried oregano; ½ tsp onion powder; ½ tsp salt-free seasoning blend (optional); 1½ tbsp olive oil, divided; 1 small head broccoli, cut into florets; 1 red bell pepper, cubed; 1 red onion, chopped; 1 tbsp fresh parsley, minced; Black pepper to taste

This low salt sheet pan chicken is roasted to perfection with colorful vegetables and bold herbs. With no added salt and simple pantry spices, it’s a sodium-conscious meal that supports cardiovascular health and fits perfectly into a DASH diet. Easy to prepare and even easier to clean up, it’s a wholesome and delicious one-pan recipe.

Jump to Recipe

Table of Contents

Ingredients Needed

1 pound chicken breasts: boneless, skinless (about 2 medium-large breasts).
1 teaspoon smoked paprika: adds smoky depth.
1 teaspoon garlic powder: boosts savory flavor.
1 teaspoon dried oregano: herby and aromatic.
½ teaspoon onion powder: adds mild sweetness.
½ teaspoon salt-free seasoning blend (optional): for extra flavor.
1½ tablespoons olive oil, divided: for roasting.
1 small head broccoli: broken into florets.
1 large red bell pepper: cut into 1″ cubes.
1 large red onion: chopped into large pieces.
1 tablespoon fresh parsley, minced: for garnish.
Black pepper to taste: optional and gentle on sodium.

How To Make Low Sodium Sheet Pan Chicken

Preheat the Oven:
Set your oven to 400°F and line a large baking sheet with parchment paper for easy cleanup.

Season the Chicken:
Place chicken breasts on the baking sheet. In a small bowl, mix smoked paprika, garlic powder, oregano, onion powder, and optional salt-free seasoning. Rub mixture evenly over chicken with ½ tablespoon of olive oil.

Prepare the Vegetables:
In a large bowl, toss broccoli, red bell pepper, and red onion with remaining 1 tablespoon olive oil and black pepper to taste. Mix well until coated.

Assemble the Sheet Pan:
Arrange the seasoned vegetables around the chicken on the baking sheet in a single layer.

Roast:
Bake for 20–25 minutes, until chicken is cooked through (internal temp of 165°F) and vegetables are tender with a slight crunch.

Rest and Garnish:
Let the chicken rest for 3–5 minutes before slicing. Sprinkle with chopped parsley and serve.

Recipe Tips

Use a salt-free seasoning blend for bold flavor without sodium.
Slice vegetables evenly for consistent roasting.
Add extra herbs like thyme or rosemary for a stronger flavor profile.
Use a meat thermometer to check doneness without overcooking.
Line your pan with parchment for easier cleanup.

How to Store & Reheat

Room Temperature: Not recommended—serve immediately.
Fridge: Store in airtight containers up to 4 days.
Freezer: Freeze cooked chicken and veggies separately up to 2 months. Reheat in oven or microwave until hot.

Nutrition Facts (Per Serving)

Calories: ~280
Sodium: ~60 mg
Protein: 28 g
Fat: 12 g
Carbs: 10 g
Fibre: 3 g
Sugar: 4 g

FAQs

Is sheet pan chicken good for low sodium diets?
Yes—this version uses herbs and salt-free seasoning instead of salt, making it heart-healthy and sodium-conscious.

What can I use instead of salt in roasted chicken?
Use smoked paprika, garlic, onion powder, and dried herbs to add rich, savory flavor without sodium.

How do I keep chicken moist without salt?
Cooking at 400°F and resting the chicken after baking keeps it juicy. Adding olive oil helps lock in moisture.

Are roasted vegetables low in sodium?
Yes, fresh vegetables like broccoli, bell pepper, and onion are naturally low in sodium and rich in nutrients.

Can I meal prep this recipe?
Absolutely! It stores well and can be made ahead for low sodium lunch or dinner options.

Try More Recipes: