Low Sodium Chicken Recipes: 10 Easy Dinners For Heart Health

If you’ve ever been told to “watch your salt,” you probably wondered if that meant saying goodbye to delicious food. I get it — I’ve been there. A few years ago, my doctor suggested lowering my sodium intake to help with my blood pressure. I thought it meant bland chicken and flavorless veggies forever.

But then I discovered the world of low sodium chicken recipes — and everything changed.

These dishes prove that you don’t need salt to make your meals sing. With the right herbs, spices, and a few smart swaps, you can enjoy juicy, flavorful chicken dinners that nourish your heart and satisfy your cravings. Whether you’re cooking for yourself, your family, or someone you love, these 10 easy dinners will keep your taste buds (and your heart) happy.

Why Low Sodium Chicken Recipes Matter

Most Americans consume over 3,400 milligrams of sodium per day, even though the American Heart Association recommends staying under 1,500 mg. That’s more than double the ideal amount! Too much sodium increases your risk of high blood pressure, heart disease, and stroke.

Switching to low sodium meals — especially chicken-based ones — can make a major difference for your health. Chicken is naturally lean, rich in protein, and incredibly versatile. When you season it creatively, you can enjoy satisfying, heart-friendly meals every day.

For more simple inspiration, check out these healthy recipe ideas designed to make cooking nutritious meals easier.

1. Lemon Herb Grilled Chicken

A bright, zesty favorite that’s perfect for summer nights or meal prep.

Ingredients:

• 2 boneless, skinless chicken breasts (about 8 oz each)
• 1 tablespoon olive oil
• Juice and zest of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried rosemary
• ½ teaspoon black pepper

Instructions:

1. Whisk together olive oil, lemon juice, zest, garlic, and rosemary.
2. Marinate chicken for at least 30 minutes (up to 2 hours for more flavor).
3. Grill over medium heat for 6–8 minutes per side, until internal temperature reaches 165°F.
4. Serve with steamed vegetables or a side salad.

Prep Time: 10 min | Cook Time: 15 min | Total Time: 25 min
Calories: ~220 per serving | Sodium: 90 mg

Nutrition Tip: Lemon’s acidity enhances flavor naturally — no salt needed!

2. Garlic and Paprika Baked Chicken

Smoky, simple, and perfect for busy weeknights.

Ingredients:

• 2 chicken thighs (skinless, about 6 oz each)
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1 tablespoon olive oil
• ½ teaspoon black pepper

Instructions:

1. Preheat oven to 400°F.
2. Combine paprika, garlic powder, and olive oil into a paste. Rub onto chicken.
3. Bake 25–30 minutes until golden and fully cooked.

Calories: ~240 | Sodium: 110 mg

Nutrition Tip: Smoked paprika mimics the depth of salt, giving a rich, savory flavor.

3. Honey Mustard Chicken Skillet

Sweet, tangy, and deliciously sticky — a heart-smart comfort dish.

Ingredients:

• 2 chicken breasts (8 oz each)
• 1 tablespoon honey
• 1 tablespoon Dijon mustard (low sodium)
• 1 teaspoon olive oil
• Black pepper to taste

Instructions:

1. Mix honey and mustard in a bowl.
2. Heat olive oil in a skillet and cook chicken 5–6 minutes per side.
3. Add honey-mustard sauce and simmer 5 minutes.

Calories: ~260 | Sodium: 140 mg

Nutrition Tip: Using Dijon mustard adds bold flavor without extra salt or fat.

4. Mediterranean Chicken with Olives

A colorful, antioxidant-rich dish inspired by the Mediterranean diet.

Ingredients:

• 2 chicken breasts (8 oz each)
• 1 tablespoon olive oil
• ¼ cup cherry tomatoes, halved
• 6 low-sodium olives, sliced
• 1 teaspoon oregano
• Black pepper

Instructions:

1. Heat olive oil over medium heat.
2. Add chicken; cook 5 minutes per side.
3. Add tomatoes, olives, and oregano; simmer until tender.

Calories: ~280 | Sodium: 170 mg

Nutrition Tip: Olive oil and tomatoes provide heart-protective antioxidants and good fats.

5. Low Sodium Chicken Stir-Fry

A vibrant, quick meal bursting with veggies.

Ingredients:

• 1 chicken breast (8 oz), sliced
• 1 cup broccoli florets
• ½ cup bell peppers, sliced
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil

Instructions:

1. Stir-fry chicken in sesame oil until browned.
2. Add veggies and soy sauce.
3. Cook 5–7 minutes until crisp-tender.

Calories: ~300 | Sodium: 220 mg

Nutrition Tip: Replace soy sauce with coconut aminos for an even lower sodium alternative.

6. Coconut Lime Chicken

Creamy, tropical, and perfectly balanced.

Ingredients:

• 2 chicken breasts (8 oz each)
• ½ cup light coconut milk
• Juice of 1 lime
• 1 teaspoon garlic powder
• 1 teaspoon olive oil

Instructions:

1. Heat olive oil and garlic in a skillet.
2. Add chicken; cook both sides until golden.
3. Stir in coconut milk and lime juice; simmer until thickened.

Calories: ~310 | Sodium: 100 mg

Nutrition Tip: Coconut milk adds healthy fats and flavor while keeping sodium low.

7. Herb-Roasted Chicken and Veggies

An easy one-pan dinner packed with nutrients.

Ingredients:

• 2 chicken thighs (6 oz each)
• 1 cup carrots, chopped
• 1 cup zucchini, sliced
• 1 teaspoon olive oil
• 1 teaspoon thyme
• ½ teaspoon pepper

Instructions:

1. Preheat oven to 375°F.
2. Arrange chicken and veggies on a sheet pan.
3. Drizzle with oil, sprinkle with thyme.
4. Roast 30 minutes, flipping halfway.

Calories: ~320 | Sodium: 120 mg

Nutrition Tip: One-pan meals preserve nutrients and reduce cleanup — a win-win!

8. Tomato Basil Chicken Pasta (Low Sodium)

A light Italian-inspired favorite that feels indulgent but isn’t.

Ingredients:

• 1 grilled chicken breast (8 oz), sliced
• 1 cup whole wheat pasta
• 1 cup cherry tomatoes
• 1 teaspoon olive oil
• Fresh basil leaves

Instructions:

1. Cook pasta (skip the salt).
2. Toss with chicken, tomatoes, olive oil, and basil.

Calories: ~340 | Sodium: 130 mg

Nutrition Tip: Whole wheat pasta adds fiber, improving digestion and heart health.

9. Spicy Low Sodium Chicken Chili

A cozy, protein-packed comfort meal.

Ingredients:

• 1 chicken breast (8 oz), shredded
• 1 can low-sodium beans (15 oz)
• 1 cup diced tomatoes (no salt added)
• 1 teaspoon chili powder
• ½ teaspoon cumin

Instructions:

1. Sauté chicken with spices.
2. Add beans and tomatoes.
3. Simmer 15–20 minutes.

Calories: ~330 | Sodium: 180 mg

Nutrition Tip: Beans boost fiber and promote satiety for steady energy.

10. Balsamic Glazed Chicken

A tangy-sweet glaze that feels restaurant-worthy but takes minutes.

Ingredients:

• 2 chicken breasts (8 oz each)
• 1 tablespoon balsamic vinegar
• 1 teaspoon honey
• 1 teaspoon olive oil
• Black pepper

Instructions:

1. Sear chicken in olive oil.
2. Add balsamic vinegar and honey; simmer to glaze.

Calories: ~250 | Sodium: 90 mg

Nutrition Tip: Balsamic vinegar deepens flavor and adds natural sweetness.

Cooking Tips for Flavorful Low Sodium Chicken Dinners

1. Build Flavor Without Salt

• Use herbs like thyme, rosemary, and parsley.
• Add acidity: lemon, lime, or vinegar.
• Try aromatic vegetables like onions, celery, and garlic.

2. Shop Smart

• Look for “no salt added” broths, beans, and canned tomatoes.
• Avoid brined or pre-marinated chicken — they’re often loaded with sodium.

3. Healthy Oils and Cooking Methods

• Cook with olive or avocado oil.
• Grill, roast, or bake instead of frying to preserve nutrients.

Nutrition & Heart Health Benefits

Every recipe in this collection contains:

• Under 400 mg sodium per serving
• 200–350 calories on average
• High-quality lean protein

Eating this way helps:

• Lower blood pressure naturally
• Improve cholesterol balance
• Support heart and brain function

For more inspiration, visit HealthE Cooks’ guide to low sodium chicken dishes for 30 additional ideas that fit your wellness goals.

Frequently Asked Questions About Low Sodium Chicken Recipes

1. What qualifies a recipe as low sodium?
A dish is considered low sodium when it contains under 400 mg of sodium per serving, achieved by using fresh, whole ingredients and minimal salt.

2. Can I meal prep these recipes?
Yes! Most of these dishes stay fresh for 3–4 days in the fridge. You can also freeze portions for up to two months.

3. What’s the best way to season chicken without salt?
Use garlic, lemon zest, smoked paprika, or chili flakes for an instant flavor boost.

4. Are low sodium chicken recipes good for weight loss?
Absolutely. They’re low in calories, rich in protein, and high in fiber from added vegetables.

5. What sides go well with these dishes?
Try brown rice, quinoa, roasted sweet potatoes, or steamed green beans for balanced meals.

Final Thoughts: Cook with Heart and Flavor

Eating for heart health doesn’t mean sacrificing joy or flavor. By focusing on low sodium chicken recipes, you’re investing in your well-being — one delicious meal at a time.

These recipes are proof that heart-smart cooking can be comforting, colorful, and full of life. So grab your apron, preheat that skillet, and start cooking your way to better health.

Your body (and your heart) will thank you.

Ready to get started? Explore more wholesome inspiration from Palatable Recipes’ collection of simple healthy recipes. Then, head to your kitchen and bring these 10 heart-healthy chicken dinners to life tonight.