Low Sodium Chicken (Baked or Grilled)
A flexible, heart-healthy low sodium chicken recipe that stays tender and juicy using a lemon, herb, and yogurt marinade—great baked in the oven or grilled outside, with breasts or thighs.
Ingredients
- 1 1/2 pounds boneless, skinless chicken breasts or thighs about 4 pieces; slice very thick breasts horizontally for even cooking
- 2 tablespoons olive oil extra-virgin if you like a more robust flavor
- 2 tablespoons fresh lemon juice about 1 lemon; bottled works in a pinch
- 1 teaspoon lemon zest
- 3 cloves garlic minced
- 1 teaspoon onion powder no salt added
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon crushed red pepper flakes optional, for a little heat
- 2 tablespoons plain Greek yogurt 2% or whole milk; skip for dairy-free
- 1/4 cup low-sodium chicken broth look for about 140 mg sodium or less per cup
- 1 tablespoon fresh parsley chopped, optional, for garnish
- lemon wedges optional, for serving
Instructions
- Lay the chicken breasts or thighs on a cutting board and pat them dry with paper towels so the seasoning clings and browns better. If breasts are very thick, slice them in half horizontally so they’re about 3/4–1 inch thick.1 1/2 pounds boneless, skinless chicken breasts or thighs
- In a medium bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, onion powder, smoked paprika, dried oregano, dried thyme, black pepper, crushed red pepper flakes (if using), Greek yogurt, and low-sodium chicken broth until it forms a loose, herby yogurt-style marinade.2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon lemon zest, 3 cloves garlic, 1 teaspoon onion powder, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1 teaspoon dried thyme, 1/2 teaspoon ground black pepper, 1/4 teaspoon crushed red pepper flakes, 2 tablespoons plain Greek yogurt, 1/4 cup low-sodium chicken broth
- Add the chicken to the bowl with the marinade and turn each piece until well coated, or combine in a zip-top bag. Marinate for at least 20–30 minutes at room temperature, or up to 8 hours in the refrigerator. If marinating longer than 2 hours, keep refrigerated and remove about 20 minutes before cooking.1 1/2 pounds boneless, skinless chicken breasts or thighs
- When ready to cook, preheat the oven to 400°F (204°C). Line a baking sheet with parchment paper or lightly grease a baking dish.
- Place the marinated chicken pieces in a single layer on the prepared pan, letting any thick clumps of marinade rest on top. Leave some space between pieces so they roast instead of steam.1 1/2 pounds boneless, skinless chicken breasts or thighs
- Bake at 400°F for 18–22 minutes for boneless breasts or 22–26 minutes for boneless thighs, depending on thickness, until the internal temperature reaches 165°F (74°C) in the thickest part. Begin checking at the early end of the time range to avoid overcooking.
- Transfer the cooked chicken to a plate or cutting board and let it rest for 5–10 minutes so the juices redistribute. Loosely cover with foil if desired.
- Sprinkle the chicken with chopped fresh parsley and serve with lemon wedges for squeezing over the top. Pair with your favorite sides such as roasted vegetables, salads, grains, or potatoes.1 tablespoon fresh parsley, lemon wedges
- For low sodium grilled chicken, follow the marinating steps, then preheat the grill to medium-high and oil the grates. Grill chicken breasts for 5–7 minutes per side and thighs for 6–8 minutes per side, or until the internal temperature reaches 165°F. Let rest 5 minutes before serving.
Notes
Servings & timing: serves 4 (about 4 oz cooked chicken per person). Prep time: about 15 minutes active plus marinating. Cook time: 18–26 minutes baking or 10–16 minutes grilling. Total time: roughly 45–60 minutes including marinating and resting.
Variations:
• Herb Garden: replace dried oregano and thyme with 2 tablespoons chopped fresh herbs like basil, chives, and parsley.
• Smoky BBQ-Style: add 1–2 teaspoons no-salt-added BBQ seasoning and 1 teaspoon molasses to the marinade.
• Mediterranean: add 1 teaspoon dried basil and 2 tablespoons chopped sun-dried tomatoes (no-salt-added or well-rinsed low sodium) to the marinade.
• Citrus-Garlic: use a mix of orange and lime juice instead of all lemon and add an extra clove of garlic.
• Spice-Lover’s: double the crushed red pepper flakes and add 1/2 teaspoon ground cumin.
• Yogurt-Free / Dairy-Free: omit Greek yogurt and use 1 extra tablespoon olive oil plus 1 teaspoon Dijon mustard. Storage & reheating: Store cooked chicken in an airtight container in the fridge for 3–4 days, or freeze up to 3 months. Reheat gently in the microwave at 50% power with a splash of low-sodium broth, or in a covered skillet over low heat with a bit of broth. Notes: Avoid pre-brined or “enhanced” chicken that contains added sodium solution. Finish with lemon juice, herbs, and good olive oil instead of extra salt. This marinade also works for turkey cutlets, pork tenderloin, and firm fish like cod (marinate fish only 20–30 minutes).
• Herb Garden: replace dried oregano and thyme with 2 tablespoons chopped fresh herbs like basil, chives, and parsley.
• Smoky BBQ-Style: add 1–2 teaspoons no-salt-added BBQ seasoning and 1 teaspoon molasses to the marinade.
• Mediterranean: add 1 teaspoon dried basil and 2 tablespoons chopped sun-dried tomatoes (no-salt-added or well-rinsed low sodium) to the marinade.
• Citrus-Garlic: use a mix of orange and lime juice instead of all lemon and add an extra clove of garlic.
• Spice-Lover’s: double the crushed red pepper flakes and add 1/2 teaspoon ground cumin.
• Yogurt-Free / Dairy-Free: omit Greek yogurt and use 1 extra tablespoon olive oil plus 1 teaspoon Dijon mustard. Storage & reheating: Store cooked chicken in an airtight container in the fridge for 3–4 days, or freeze up to 3 months. Reheat gently in the microwave at 50% power with a splash of low-sodium broth, or in a covered skillet over low heat with a bit of broth. Notes: Avoid pre-brined or “enhanced” chicken that contains added sodium solution. Finish with lemon juice, herbs, and good olive oil instead of extra salt. This marinade also works for turkey cutlets, pork tenderloin, and firm fish like cod (marinate fish only 20–30 minutes).
Nutrition
Calories: 220kcal
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