Low Sodium Lemon Garlic Herb Chicken (Baked or Grilled)
This low sodium chicken recipe uses a bright lemon, garlic, and herb marinade to keep chicken breasts or thighs tender, juicy, and full of flavor—without added salt. It can be baked in the oven, grilled outside, or cooked in a grill pan, and works beautifully for meal prep.
Ingredients
- 1.5–2 pounds chicken breasts or thighs boneless, skinless; breasts cook a bit faster, thighs stay very juicy
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice about 1 large lemon
- 1 tablespoon lemon zest from the same lemon
- 3 cloves garlic minced (or 1 teaspoon garlic powder)
- 1 1/2 teaspoons no-salt seasoning blend such as Dash / Mrs. Dash, Kirkland Organic No-Salt, or other salt-free seasoning
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme or Italian seasoning
- 1/2 teaspoon black pepper freshly ground
- 1/2 teaspoon onion powder
- 1–2 teaspoons honey or maple syrup optional; helps browning and balances the lemon
- 2 tablespoons fresh parsley chopped, for garnish (optional)
- lemon wedges for serving (optional)
- extra-virgin olive oil for drizzling before serving (optional)
- cooked brown rice, quinoa, or roasted vegetables for serving (optional)
Instructions
- Pat the chicken dry with paper towels so the seasoning clings and the surface browns better. If using very thick chicken breasts, slice them horizontally into cutlets or gently pound to an even 1/2–3/4 inch thickness for even cooking.1.5–2 pounds chicken breasts or thighs
- In a medium bowl or large measuring cup, whisk together the olive oil, lemon juice, lemon zest, minced garlic (or garlic powder), no-salt seasoning blend, smoked paprika, dried oregano, dried thyme or Italian seasoning, black pepper, onion powder, and honey or maple syrup if using. The mixture should smell bright, garlicky, and slightly smoky.3 tablespoons extra-virgin olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon lemon zest, 3 cloves garlic, 1 1/2 teaspoons no-salt seasoning blend, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1 teaspoon dried thyme or Italian seasoning, 1/2 teaspoon black pepper, 1/2 teaspoon onion powder, 1–2 teaspoons honey or maple syrup
- Place the chicken in a large zip-top bag or shallow dish. Pour the marinade over the chicken, turning to coat all sides. Seal the bag, pressing out excess air, and massage the marinade into the meat. Refrigerate for at least 30 minutes and ideally 2–4 hours (up to 12 hours for breasts or 24 hours for thighs).1.5–2 pounds chicken breasts or thighs, 3 tablespoons extra-virgin olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon lemon zest, 3 cloves garlic, 1 1/2 teaspoons no-salt seasoning blend, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1 teaspoon dried thyme or Italian seasoning, 1/2 teaspoon black pepper, 1/2 teaspoon onion powder, 1–2 teaspoons honey or maple syrup
- About 20–30 minutes before cooking, remove the marinated chicken from the refrigerator and let it sit at room temperature (still covered). This helps it cook more evenly and stay tender.1.5–2 pounds chicken breasts or thighs
- For low sodium baked chicken, preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly oil a baking dish.
- Transfer the chicken to the prepared pan in a single layer, letting excess marinade drip off first. Do not pour all of the marinade onto the pan; a thin coating is fine, but too much liquid will cause the chicken to steam instead of roast. If desired, tuck a few lemon slices around the pieces.1.5–2 pounds chicken breasts or thighs
- Bake chicken breasts for 18–22 minutes and chicken thighs for 22–28 minutes, or until an instant-read thermometer inserted into the thickest part reaches 165°F (74°C). For extra color, broil on high for the last 2–3 minutes, watching closely.1.5–2 pounds chicken breasts or thighs
- For low sodium grilled chicken, preheat a gas or charcoal grill to medium-high (about 400°F / 200°C). Clean and lightly oil the grates. Alternatively, preheat a grill pan on the stovetop over medium-high heat and oil lightly.
- Remove the chicken from the marinade, letting excess drip off. Place on the grill and cook 5–7 minutes per side for breasts and 6–8 minutes per side for thighs, turning once, until you have nice grill marks and the internal temperature reaches 165°F (74°C).1.5–2 pounds chicken breasts or thighs
- Transfer cooked chicken to a plate and let rest 5–10 minutes so the juices redistribute. Slice if desired. Garnish with chopped fresh parsley, add a squeeze of lemon juice, and drizzle with a little extra olive oil if you like. Serve with brown rice, quinoa, or roasted vegetables for a complete low sodium meal.1.5–2 pounds chicken breasts or thighs, 2 tablespoons fresh parsley, lemon wedges, extra-virgin olive oil, cooked brown rice, quinoa, or roasted vegetables
Notes
This recipe contains no added salt; sodium comes only from the chicken and any sides. Choose chicken that is not labeled as enhanced or packed in a sodium-containing solution. Marinate ideally for 2–4 hours; very long marinating times combined with lemon can soften the texture, especially for breasts. Use an instant-read thermometer and pull the chicken off the heat right at 165°F for the juiciest results. The chicken can be frozen raw in the marinade for up to 3 months or cooked and frozen for up to 3 months. For variations, try adding dried basil and red pepper flakes for a Mediterranean twist, stirring in Dijon mustard for tang, adding chili powder and cumin plus a brush of low sodium BBQ sauce, or swapping half the oil for Greek yogurt for a creamier, tenderizing marinade.
Nutrition
Calories: 250kcal
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