Flavorful Low Sodium Baked Chicken Breasts – Easy Weeknight Dinner

If you’re looking for a healthy, low sodium dinner that doesn’t compromise on flavor, this baked chicken recipe is exactly what you need. Juicy, tender chicken breasts are coated with a vibrant mix of herbs and spices, all completely salt-free, and baked to perfection in under 30 minutes. This is the ideal meal for a busy weeknight when you want something simple, satisfying, and nourishing.

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Paired with a fresh salad, low sodium rice, or roasted vegetables, this dish becomes a wholesome dinner that the whole family will enjoy. Best of all, it’s versatile—you can adjust the herbs and spices to suit your taste or switch up the sides to keep dinner interesting.

Why This Low Sodium Baked Chicken Recipe Works

This recipe stands out because it balances convenience, flavor, and health. Many store-bought chicken products contain hidden sodium, which can add up quickly, even in otherwise healthy meals. By starting with fresh, no-salt-added chicken and enhancing it with a homemade spice rub, you control every flavor element while keeping sodium levels low.

The chicken cooks quickly at a higher temperature, which helps seal in juices while creating a lightly crisp, flavorful crust from the spices. With only a few minutes of prep, you’ll have a meal that feels indulgent without relying on salt.

Key Benefits of This Recipe

• Healthy and Low Sodium – Perfect for anyone monitoring their sodium intake.
• Juicy and Tender Chicken – Even white meat stays moist with minimal prep.
• Quick and Easy – Ready in less than 30 minutes.
• Customizable Flavors – Switch up the herbs and spices to suit your taste.
• Budget-Friendly – Chicken breasts are an affordable source of protein.
• Family-Friendly – A dinner everyone will enjoy.

Ingredients You’ll Need

For this recipe, focus on fresh, simple ingredients that bring flavor naturally:

• No-salt-added chicken breasts – Check labels or buy from a trusted butcher.
• Extra virgin olive oil – Adds richness without adding sodium.
• Lemon juice – Fresh lemon juice brightens the dish.
• Garlic and onion powder – Essential pantry staples for savory depth.
• Herbs – Thyme works beautifully, fresh or dried.
• Spices – Smoked paprika, chili powder, and cayenne pepper give warmth and complexity.
• Brown sugar – A hint of sweetness to balance spices.
• Fresh parsley – Adds a refreshing finish to the dish.

Using these ingredients ensures a balanced flavor profile while keeping sodium content low, making it perfect for heart-healthy diets.

Tips for Choosing Low Sodium Chicken

When shopping for chicken, pay close attention to nutrition labels. Many packaged chicken breasts are injected with a brine solution that contains sodium—even if the packaging doesn’t explicitly mention “salt added.” To truly keep this recipe low sodium, opt for chicken labeled “no salt added” or organic.

If you buy from a local butcher, ask for fresh, unsalted chicken. Using high-quality chicken makes a big difference in texture and flavor, and it’s the best starting point for any low sodium meal.

Variations and Substitutions

One of the best things about this recipe is how adaptable it is. Here are some ideas to customize your chicken:

• Italian Flair: Add roasted cherry tomatoes, garlic, and drizzle with balsamic vinegar.
• Citrus Twist: Replace lemon with lime and add fresh cilantro for a Mexican-inspired version.
• Asian-Inspired: Add low sodium soy sauce, sesame oil, and a pinch of ground ginger; serve with stir-fried vegetables.
• Herb Variations: Switch thyme for rosemary or oregano to change the flavor profile.

These variations allow you to create multiple meals from one simple baked chicken recipe without adding extra sodium.

Essential Equipment

To make this recipe smooth and efficient, you’ll need:

• A 9×9-inch baking dish or similar oven-safe dish
• A small bowl for mixing the spice rub
• A meat thermometer (optional but recommended for perfectly cooked chicken)

Pounding the chicken to an even thickness ensures that it cooks uniformly and stays juicy.

How to Make Low Sodium Baked Chicken

1. Preheat your oven to 425°F (220°C).
2. Prepare the chicken: Remove breasts from packaging and, using a meat mallet, flatten to about ¾ inch thickness for even cooking.
3. Place chicken in the baking dish. Drizzle with olive oil and lemon juice.
4. In a small bowl, combine brown sugar, garlic powder, onion powder, thyme, smoked paprika, chili powder, and cayenne pepper to make the spice rub.
5. Sprinkle the spice blend evenly over the chicken breasts.
6. Bake for 20–25 minutes or until the internal temperature reaches 165°F (74°C).
7. Let chicken rest for 5 minutes before slicing, then garnish with fresh parsley.
8. Store leftovers in an airtight container in the fridge for up to 3 days.

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