Are you tired of sacrificing flavor for a healthy diet? Look no further! Low-sodium cooking doesn’t have to mean boring or bland meals. In fact, there are countless delicious and nutritious ways to prepare chicken thighs that are under 400mg of sodium per serving.
In this article, we’ll explore 18 mouth-watering low-sodium chicken thigh recipes that are sure to please even the pickiest eaters. From classic herb-roasted thighs to international-inspired stir-fries and tacos, these dishes showcase the versatility and flavor of chicken thighs while keeping sodium levels in check.
Whether you’re a busy professional looking for quick weeknight meals or a health-conscious individual seeking new recipe ideas, this collection has something for everyone. So go ahead, get cooking, and indulge in the rich flavors of these low-sodium chicken thigh recipes without compromising your dietary goals!
Herb-Roasted Low Sodium Chicken Thighs
Elevate your dinner game with this flavorful and healthy herb-roasted chicken thighs recipe, perfect for a quick weeknight meal. With only 250mg of sodium per serving, you can enjoy the taste without worrying about the salt content.
Ingredients:
– 4-6 bone-in, skinless chicken thighs
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1 tsp dried rosemary
– 1 tsp garlic powder
– Salt-free seasoning blend (or your favorite herbs)
– 1 lemon, quartered
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, thyme, rosemary, and garlic powder.
3. Place chicken thighs in a large baking dish and brush the herb mixture evenly over both sides of the chicken.
4. Sprinkle salt-free seasoning blend or your favorite herbs over the chicken.
5. Arrange lemon quarters around the chicken for added flavor.
6. Roast in the preheated oven for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
7. Let it rest for 5 minutes before serving.
Cooking Time: 25-30 minutes
Lemon Garlic Baked Chicken Thighs
Brighten up your dinner routine with this flavorful and aromatic dish, perfect for a weeknight meal or special occasion.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 cloves of garlic, minced
– 1/2 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, whisk together lemon juice, garlic, thyme, salt, and pepper.
3. Place the chicken thighs in a shallow baking dish and brush the lemon-garlic mixture evenly over both sides of the chicken.
4. Drizzle olive oil over the top of each thigh.
5. Bake for 25-30 minutes or until cooked through, flipping halfway through.
Cooking Time: 25-30 minutes
Low Sodium Chicken Thigh Stir-Fry
Quick and flavorful, this stir-fry recipe is perfect for a weeknight dinner that’s gentle on your blood pressure.
Ingredients:
– 1 pound boneless, skinless chicken thighs, cut into bite-sized pieces
– 2 tablespoons low-sodium soy sauce
– 1 tablespoon olive oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color), sliced
– Salt-free seasoning blend (optional)
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 5 minutes. Remove from pan and set aside.
3. Add the sliced onion and minced garlic to the same pan. Cook until the onion is translucent, about 3-4 minutes.
4. Add the mixed bell peppers to the pan and cook until tender, about 2-3 minutes.
5. Return the chicken to the pan and stir in the low-sodium soy sauce. Season with salt-free seasoning blend if desired.
6. Cook for an additional 1-2 minutes or until the chicken is cooked through.
7. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 15-20 minutes
Spicy Paprika Grilled Chicken Thighs
Elevate your grilled chicken game with this bold and flavorful recipe that combines the sweetness of paprika with a spicy kick.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 tbsp smoked paprika
– 1 tsp ground cumin
– 1/2 tsp chili powder
– 1/2 tsp garlic powder
– 1/4 tsp salt
– 1/4 tsp black pepper
– 2 tbsp olive oil
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together paprika, cumin, chili powder, garlic powder, salt, and pepper.
3. Brush both sides of chicken thighs with olive oil.
4. Sprinkle the spice mixture evenly over both sides of the chicken.
5. Grill chicken for 6-8 minutes per side, or until cooked through.
6. Let rest for 5 minutes before serving.
Cooking Time: 12-16 minutes
Low Sodium Chicken Thigh and Vegetable Skillet
This flavorful skillet recipe is a great option for those looking to reduce their sodium intake while still enjoying a delicious meal.
Ingredients:
– 4 boneless, skinless chicken thighs (6 oz each)
– 1 large onion, sliced
– 2 cloves of garlic, minced
– 1 red bell pepper, sliced
– 1 can (14.5 oz) diced tomatoes, no salt added
– 1 tsp dried oregano
– Salt-free seasoning blend to taste (optional)
– Cooking spray or oil with low sodium content
Instructions:
1. Preheat the oven to 375°F.
2. In a large skillet, heat 2 tbsp of cooking spray or oil over medium-high heat.
3. Add the chicken thighs and cook until browned on both sides, about 5-6 minutes per side.
4. Remove the chicken from the skillet and set aside.
5. Add the sliced onion to the skillet and cook until softened, about 3-4 minutes.
6. Add the minced garlic and cooked for an additional minute.
7. Add the sliced red bell pepper and diced tomatoes to the skillet. Cook until the vegetables are tender, about 5-6 minutes.
8. Return the chicken thighs to the skillet and sprinkle with oregano. Season with salt-free seasoning blend if desired.
9. Transfer the skillet to the preheated oven and bake for an additional 15-20 minutes or until the chicken is cooked through.
Cooking Time: 30-40 minutes
Balsamic Glazed Chicken Thighs
Elevate your dinner game with this sweet and tangy recipe that combines the rich flavors of balsamic glaze with crispy chicken thighs.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1/2 cup balsamic glaze (homemade or store-bought)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together balsamic glaze, olive oil, garlic, and thyme.
3. Place chicken thighs in a shallow baking dish and brush the balsamic glaze mixture evenly over both sides of the chicken.
4. Season with salt and pepper to taste.
5. Bake for 25-30 minutes or until the chicken is cooked through and the glaze is caramelized.
6. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Low Sodium Chicken Thigh Tacos
This recipe offers a flavorful and healthy twist on traditional tacos, with the added bonus of being low in sodium. Perfect for those looking to reduce their salt intake without sacrificing taste.
Ingredients:
– 1 pound boneless, skinless chicken thighs
– 1/2 cup low-sodium tomato sauce
– 1/4 cup chopped fresh cilantro
– 1 lime, juiced
– 8-10 corn tortillas
– Salt-free seasoning blend (e.g., Mrs. Dash)
– Optional toppings: shredded lettuce, diced tomatoes, avocado, sour cream
Instructions:
1. Preheat oven to 375°F.
2. In a shallow dish, mix together tomato sauce and salt-free seasoning blend.
3. Add chicken thighs to the mixture and coat evenly.
4. Place coated chicken on a baking sheet lined with parchment paper and bake for 25-30 minutes or until cooked through.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by slicing cooked chicken into strips and placing on tortillas. Top with cilantro, lime juice, and desired toppings.
Cooking Time: 25-30 minutes
Garlic Rosemary Braised Chicken Thighs
A classic combination of flavors, this recipe brings together the pungency of garlic and the earthiness of rosemary to create a mouthwatering dish that’s perfect for a cozy dinner.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 3 cloves of garlic, minced
– 2 sprigs of fresh rosemary, chopped
– 1 tablespoon olive oil
– 1/4 cup dry white wine (optional)
– 1/4 cup chicken broth
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a small bowl, mix together minced garlic and chopped rosemary.
3. Season the chicken thighs with salt and pepper.
4. Heat the olive oil in a large Dutch oven over medium-high heat. Sear the chicken thighs until browned on both sides, about 5-6 minutes per side.
5. Remove the chicken from the pot and set aside. Add the garlic-rosemary mixture to the pot and cook for 1 minute, stirring constantly.
6. If using wine and broth, add them to the pot and bring to a simmer.
7. Return the chicken to the pot, cover with a lid, and transfer to the preheated oven.
8. Braise for 25-30 minutes or until the chicken is cooked through.
Cooking Time: 25-30 minutes
Low Sodium Chicken Thigh Casserole
This hearty casserole is a great option for those looking to reduce their sodium intake while still satisfying their craving for comforting, flavorful food. With just the right balance of chicken, vegetables, and creamy sauce, this recipe is sure to become a family favorite.
Ingredients:
– 4-6 boneless, skinless chicken thighs
– 1 cup frozen peas and carrots
– 1 cup sliced mushrooms
– 1/2 cup low-sodium cream of chicken soup
– 1/2 cup reduced-fat milk
– 1/4 cup chopped fresh parsley
– 1/2 teaspoon paprika
– Salt-free seasoning blend (such as Mrs. Dash)
– 6-inch square baking dish
Instructions:
1. Preheat oven to 350°F.
2. In a large mixing bowl, combine chicken, peas and carrots, mushrooms, cream of chicken soup, milk, parsley, paprika, and salt-free seasoning blend. Mix well until all ingredients are fully incorporated.
3. Pour the mixture into the prepared baking dish and smooth out the top.
4. Bake for 35-40 minutes or until the casserole is hot and bubbly.
5. Remove from oven and let it rest for a few minutes before serving.
Cooking Time: 35-40 minutes
Mediterranean-Style Grilled Chicken Thighs
A flavorful and healthy twist on traditional grilled chicken, this recipe combines the bold flavors of the Mediterranean with the simplicity of a classic grilled dish.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Fresh parsley leaves for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, lemon juice, and oregano.
3. Place chicken thighs in a shallow dish and brush the Mediterranean mixture evenly over both sides of the chicken.
4. Season with salt and pepper to taste.
5. Grill chicken for 6-8 minutes per side, or until cooked through.
6. Remove from heat and let rest for 2-3 minutes before serving.
7. Garnish with fresh parsley leaves.
Cooking Time: 12-16 minutes
Low Sodium Chicken Thigh and Quinoa Bowl
This recipe is a delicious and healthy twist on traditional chicken and quinoa bowls, with the added bonus of being low in sodium. Perfect for those looking to reduce their salt intake without sacrificing flavor.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1 cup cooked quinoa
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– Salt-free seasoning blend (such as herbs and spices)
– Optional: sliced avocado, cherry tomatoes, or feta cheese for added flavor
Instructions:
1. Preheat oven to 375°F (190°C).
2. Season chicken thighs with salt-free seasoning blend.
3. Bake chicken for 25-30 minutes, or until cooked through.
4. Cook quinoa according to package instructions.
5. In a large bowl, combine mixed greens, cooked quinoa, and chopped cilantro.
6. Top with baked chicken thighs and drizzle with olive oil and lemon juice.
Cooking Time: 35-40 minutes
Teriyaki Glazed Chicken Thighs (Low Sodium Version)
Elevate your meal with this sweet and savory teriyaki glazed chicken thighs recipe, perfect for a quick and delicious dinner. This low-sodium version replaces traditional soy sauce with a sodium-reduced alternative, making it a great option for those watching their salt intake.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1/2 cup reduced-sodium teriyaki sauce
– 2 tablespoons honey
– 2 tablespoons brown sugar
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/4 teaspoon black pepper
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together teriyaki sauce, honey, brown sugar, rice vinegar, and ginger.
3. Place chicken thighs in a shallow baking dish and brush the glaze evenly over both sides of the chicken.
4. Season with black pepper to taste.
5. Bake for 25-30 minutes or until chicken is cooked through.
Cooking Time: 25-30 minutes
Low Sodium Chicken Thigh and Sweet Potato Bake
This recipe combines juicy chicken thighs with sweet and tender sweet potatoes, all in a low-sodium package.
Ingredients:
– 4 boneless, skinless chicken thighs
– 2 large sweet potatoes, peeled and cubed
– 1/4 cup olive oil
– 1 teaspoon salt-free seasoning blend
– 1/2 teaspoon black pepper
– 1/4 teaspoon paprika
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the chicken thighs on one half of the baking sheet, leaving space between each thigh.
4. In a bowl, toss the sweet potato cubes with olive oil, salt-free seasoning blend, black pepper, and paprika until coated.
5. Spread the sweet potatoes out on the other half of the baking sheet, in a single layer.
6. Bake for 35-40 minutes or until the chicken is cooked through and the sweet potatoes are tender.
Cooking Time: 35-40 minutes
Cilantro Lime Grilled Chicken Thighs
Elevate your grilled chicken game with this refreshing and flavorful recipe, perfect for a quick weeknight dinner or a summer BBQ.
Ingredients:
– 4 boneless, skinless chicken thighs
– 1/4 cup freshly chopped cilantro
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together cilantro, lime juice, olive oil, garlic powder, salt, and pepper.
3. Place chicken thighs in the marinade mixture and toss to coat evenly.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Let rest for 2-3 minutes before serving.
Cooking Time: 12-15 minutes
Low Sodium Chicken Thigh and Broccoli Stir-Fry
A quick and flavorful stir-fry recipe that’s perfect for a weeknight dinner, this dish is low in sodium while still packed with protein and nutrients. With just 10 ingredients, you can have a delicious meal on the table in under 30 minutes.
Ingredients:
– 1 pound boneless, skinless chicken thighs
– 2 cups broccoli florets
– 2 tablespoons olive oil
– 1 tablespoon soy sauce (low sodium)
– 1 teaspoon honey
– 1/4 teaspoon garlic powder
– Salt-free seasoning blend to taste
– 1/4 cup water
– 1 tablespoon cornstarch
Instructions:
1. In a small bowl, whisk together soy sauce, honey, and garlic powder.
2. Heat olive oil in a large skillet or wok over medium-high heat.
3. Add chicken thighs and cook until browned, about 5-6 minutes. Remove from the pan and set aside.
4. Add broccoli to the pan and cook until tender, about 3-4 minutes.
5. Return chicken to the pan and stir in soy sauce mixture.
6. Cook for an additional minute, then serve hot.
Cooking Time: 20-25 minutes
Low Sodium Chicken Thigh and Mushroom Risotto
A creamy and flavorful risotto dish that’s perfect for a weeknight dinner, packed with tender chicken thighs and sautéed mushrooms. This recipe is specially designed to be low in sodium, making it an excellent option for those on a restricted diet.
Ingredients:
– 1 pound boneless, skinless chicken thighs
– 2 cups mixed mushrooms (such as cremini, shiitake, and button)
– 4 cups low-sodium chicken broth, warmed
– 1/2 cup Arborio rice
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt-free seasoning blend (such as McCormick’s No-Salt Seasoning)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook until browned, about 5 minutes.
3. Remove the chicken from the skillet and set aside. Add the mushrooms and cook until tender, about 3-4 minutes.
4. Add the Arborio rice to the skillet and cook for 1 minute, stirring constantly.
5. Add the warmed chicken broth, one cup at a time, stirring constantly and allowing each portion to absorb before adding the next.
6. Return the chicken to the skillet and stir in the chopped onion and minced garlic.
7. Season with salt-free seasoning blend to taste.
8. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Low Sodium Chicken Thigh and Spinach Salad
A light and refreshing salad that’s perfect for a quick weeknight dinner or a healthy lunch option. This recipe combines tender chicken thighs with wilted spinach and tangy dressing, all while keeping sodium levels in check.
Ingredients:
– 4 boneless, skinless chicken thighs
– 2 cups fresh baby spinach leaves
– 1/2 cup low-sodium chicken broth
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– Salt-free seasoning blend (optional)
– 1/4 cup crumbled feta cheese (low sodium)
Instructions:
1. Preheat oven to 375°F.
2. Line a baking sheet with parchment paper and place the chicken thighs on it.
3. Drizzle with olive oil and sprinkle with salt-free seasoning blend (if using).
4. Bake for 20-25 minutes, or until cooked through.
5. Meanwhile, heat the low-sodium chicken broth in a large skillet over medium-high heat.
6. Add the spinach leaves and cook until wilted, about 2-3 minutes.
7. In a small bowl, whisk together lemon juice and crumbled feta cheese.
8. Toss the cooked chicken thighs with the wilted spinach and feta-lemon dressing.
Cooking Time: 25-30 minutes
Low Sodium Chicken Thigh and Zucchini Noodles
A delicious and healthy twist on traditional pasta dishes, this recipe combines tender chicken thighs with zucchini noodles for a low-sodium and flavorful meal.
Ingredients:
– 4 boneless, skinless chicken thighs
– 2 medium zucchinis
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon dried oregano
– Salt-free seasoning blend (to taste)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat olive oil over medium-high heat. Add chicken thighs and cook until browned on both sides, about 5-6 minutes per side.
3. Remove chicken from skillet and set aside.
4. In the same skillet, add chopped onion and minced garlic. Cook until softened, about 2-3 minutes.
5. Add zucchinis to skillet and cook until tender, about 3-4 minutes.
6. Return chicken thighs to skillet and season with salt-free seasoning blend. Simmer for an additional 2-3 minutes or until chicken is cooked through.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Summary
Discover a variety of flavorful and healthy low sodium chicken thigh recipes! With 18 delicious options, you’ll never get bored with your meals. From classic herb-roasted thighs to international-inspired dishes like Mediterranean-style grilled chicken, there’s something for everyone. Enjoy baked, grilled, or stir-fried chicken with a range of sauces and seasonings, including lemon garlic, balsamic glaze, and teriyaki. Perfect for those looking to reduce their sodium intake without sacrificing taste, these recipes are sure to please even the pickiest eaters.
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