40+ Flavorful & Healthy Low-Sodium Chicken Recipes You’ll Love

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Eating healthy becomes even more important as we age, especially when it comes to managing sodium intake.

For those over 40, focusing on low-sodium meals can help reduce the risk of high blood pressure, heart disease, and other health conditions.

One of the most versatile and nutritious ingredients to incorporate into a low-sodium diet is chicken.

It’s packed with protein and can be prepared in a variety of delicious ways without compromising taste.

In this blog post, we will explore 10 mouthwatering low-sodium chicken dinner recipes that are perfect for anyone looking to maintain a healthier lifestyle after 40.

These recipes are easy to make, flavorful, and designed to keep your sodium intake in check.

40+ Flavorful & Healthy Low-Sodium Chicken Recipes You’ll Love

Eating low sodium doesn’t mean compromising on taste or variety. With these 40+ low sodium chicken dinner recipes, you can whip up satisfying meals that support your health goals without sacrificing flavor.

These dishes are simple to prepare, budget-friendly, and suitable for the whole family.

Whether you’re following a specific dietary regimen or just looking to improve your eating habits, these recipes will make it easier than ever to enjoy healthy, sodium-conscious meals.

So, grab your chicken, start cooking, and treat yourself to a healthier, more flavorful way of eating!

Baked Lemon Herb Chicken with Vegetables

This Baked Lemon Herb Chicken with Vegetables is a simple, flavorful, and healthy low-sodium dinner option. The chicken is marinated with fresh lemon juice, garlic, and a mix of herbs, then baked alongside a colorful mix of vegetables. The result is a deliciously tender chicken paired with perfectly roasted vegetables. This dish is easy to prepare and great for a balanced meal full of nutrients.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 1 lemon (zested and juiced)
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika
  • 2 cups broccoli florets
  • 1 cup diced carrots
  • 1 bell pepper (diced)
  • 1 tablespoon fresh parsley (chopped)

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. In a small bowl, mix the lemon juice, lemon zest, garlic, olive oil, thyme, rosemary, black pepper, and paprika to create the marinade.
  3. Place the chicken breasts in a shallow dish and pour the marinade over the chicken. Let it marinate for at least 15 minutes (or up to 1 hour in the refrigerator).
  4. While the chicken is marinating, prepare the vegetables. Arrange the broccoli, carrots, and bell pepper on a baking sheet.
  5. Drizzle the vegetables with olive oil and a pinch of black pepper. Toss to coat evenly.
  6. After marinating, place the chicken breasts on the baking sheet with the vegetables.
  7. Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
  8. Garnish with fresh parsley before serving.

aked Lemon Herb Chicken with Vegetables offers a healthy, satisfying, and flavorful meal that’s perfect for a low-sodium diet. The lemon and herb marinade infuse the chicken with bright and savory notes, while the roasted vegetables provide essential vitamins and fiber. This dish is a great way to enjoy a nutrient-packed meal without the extra salt, and it’s easy to customize with your favorite vegetables or herbs.

Grilled Chicken and Avocado Salad

A light yet filling dish, the Grilled Chicken and Avocado Salad is packed with fresh vegetables, lean protein, and healthy fats. The chicken is seasoned with a simple rub, grilled to perfection, and served over a bed of mixed greens, ripe avocado, and a tangy, homemade dressing. This low-sodium recipe is perfect for a refreshing lunch or a quick dinner.

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon black pepper
  • 4 cups mixed salad greens (spinach, arugula, etc.)
  • 1 ripe avocado (sliced)
  • 1/2 cucumber (sliced)
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 red onion (thinly sliced)
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil (for the dressing)
  • 1/2 teaspoon black pepper

Instructions:

  1. Preheat the grill to medium-high heat.
  2. Rub the chicken breasts with olive oil and season with cumin, smoked paprika, and black pepper.
  3. Grill the chicken for 6-8 minutes on each side or until fully cooked and the internal temperature reaches 165°F (74°C).
  4. While the chicken is grilling, prepare the salad. In a large bowl, combine the mixed greens, avocado slices, cucumber, cherry tomatoes, and red onion.
  5. In a small bowl, whisk together the apple cider vinegar, Dijon mustard, olive oil, and black pepper to make the dressing.
  6. Once the chicken is done, slice it into thin strips and place on top of the salad.
  7. Drizzle the salad with the homemade dressing and toss gently to combine.

The Grilled Chicken and Avocado Salad is a fresh, nutrient-dense meal that’s perfect for a low-sodium diet. The combination of lean chicken, healthy fats from avocado, and crisp vegetables makes it both filling and refreshing. The homemade dressing adds a zesty kick without any added salt, making it an ideal choice for those looking to control their sodium intake while still enjoying vibrant flavors. This dish is quick to prepare and can be customized with different veggies or protein sources to suit your taste.

Slow Cooker Chicken with Sweet Potatoes and Apples

This Slow Cooker Chicken with Sweet Potatoes and Apples is a heartwarming, one-pot meal that’s both nutritious and easy to prepare. The chicken slowly cooks with sweet potatoes and apples, resulting in tender, juicy meat and a natural sweetness from the fruits and root vegetables. This dish is not only low in sodium but also high in fiber, vitamins, and antioxidants.

Ingredients:

  • 4 boneless, skinless chicken thighs
  • 2 medium sweet potatoes (peeled and cubed)
  • 2 apples (cored and sliced)
  • 1 onion (sliced)
  • 2 cloves garlic (minced)
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1/2 cup low-sodium chicken broth
  • 1 tablespoon fresh thyme (chopped)

Instructions:

  1. Place the chicken thighs at the bottom of the slow cooker.
  2. Add the cubed sweet potatoes, apple slices, onion, and garlic on top of the chicken.
  3. Sprinkle the cinnamon, nutmeg, and black pepper over the ingredients.
  4. Drizzle the olive oil over the top and pour in the chicken broth.
  5. Cover and cook on low for 6-7 hours, or until the chicken is fully cooked and tender.
  6. Once done, garnish with fresh thyme before serving.

This Slow Cooker Chicken with Sweet Potatoes and Apples is an incredibly easy and satisfying meal for those following a low-sodium diet. The slow cooking process brings out the natural sweetness of the apples and sweet potatoes, while the chicken becomes melt-in-your-mouth tender. The combination of spices like cinnamon and nutmeg adds warmth and depth of flavor without the need for extra salt. It’s the perfect comfort food that’s both delicious and health-conscious, ideal for busy evenings when you want a hearty, home-cooked meal.

Garlic Herb Chicken with Quinoa and Roasted Vegetables

This Garlic Herb Chicken with Quinoa and Roasted Vegetables is a wholesome, low-sodium dinner that offers a balance of protein, fiber, and vitamins. The chicken is marinated in a blend of garlic, lemon, and herbs, then grilled to perfection. Served with fluffy quinoa and roasted vegetables, this dish is full of flavor and a great option for anyone looking to maintain a heart-healthy, low-sodium diet.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 4 cloves garlic (minced)
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon black pepper
  • 1 cup quinoa (rinsed)
  • 2 cups water or low-sodium chicken broth
  • 1 zucchini (diced)
  • 1 red bell pepper (diced)
  • 1 yellow onion (sliced)
  • 1 tablespoon olive oil (for roasting vegetables)
  • Fresh parsley (chopped, for garnish)

Instructions:

  1. In a small bowl, combine the garlic, olive oil, lemon juice, oregano, basil, and black pepper.
  2. Place the chicken breasts in a shallow dish and pour the marinade over the chicken. Let it marinate for at least 20 minutes or up to 1 hour in the refrigerator.
  3. Preheat the oven to 400°F (200°C).
  4. For the roasted vegetables, toss the zucchini, bell pepper, and onion with olive oil and a pinch of black pepper. Spread the vegetables evenly on a baking sheet and roast for 20-25 minutes, or until tender and slightly caramelized.
  5. While the vegetables roast, cook the quinoa. In a medium saucepan, bring the water or broth to a boil, then add the quinoa. Reduce heat to low, cover, and simmer for 15 minutes, or until the liquid is absorbed and the quinoa is tender.
  6. Grill the marinated chicken for 6-8 minutes per side or until fully cooked and the internal temperature reaches 165°F (74°C).
  7. Serve the grilled chicken over a bed of quinoa with a side of roasted vegetables. Garnish with fresh parsley before serving.

Garlic Herb Chicken with Quinoa and Roasted Vegetables is a nutritious, well-rounded meal that is both flavorful and low in sodium. The chicken’s garlic and herb marinade infuses it with savory goodness, while the quinoa provides a healthy source of protein and fiber. Roasted vegetables add a natural sweetness and depth of flavor, making this meal satisfying and nourishing. Perfect for anyone looking to eat clean, this dish is a great option for a hearty dinner that’s light on sodium but big on taste.

Chicken and Spinach Stuffed Sweet Potatoes

This Chicken and Spinach Stuffed Sweet Potatoes recipe is a low-sodium, nutritious, and satisfying dinner. The sweet potatoes are roasted to perfection and stuffed with a flavorful mixture of sautéed chicken, spinach, and garlic. This dish is rich in vitamins and protein, making it a great option for a healthy dinner that is both filling and balanced.

Ingredients:

  • 4 medium sweet potatoes
  • 2 boneless, skinless chicken breasts (diced)
  • 2 cups fresh spinach (chopped)
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 tablespoon fresh lemon juice
  • Fresh parsley (chopped, for garnish)

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Pierce the sweet potatoes with a fork and place them on a baking sheet. Roast for 40-45 minutes, or until the sweet potatoes are tender and easily pierced with a fork.
  3. While the sweet potatoes are roasting, heat olive oil in a skillet over medium heat.
  4. Add the diced chicken to the skillet and cook for 6-8 minutes, or until browned and cooked through.
  5. Add the garlic, smoked paprika, black pepper, and cayenne pepper to the chicken and cook for another minute, until fragrant.
  6. Stir in the spinach and cook for 2-3 minutes, or until wilted.
  7. Once the sweet potatoes are done, slice them open and gently fluff the flesh with a fork.
  8. Stuff the sweet potatoes with the chicken and spinach mixture, and drizzle with fresh lemon juice.
  9. Garnish with chopped parsley and serve.

Chicken and Spinach Stuffed Sweet Potatoes is a wholesome, low-sodium dinner option that’s as delicious as it is nutritious. The naturally sweet flavor of the roasted sweet potatoes pairs perfectly with the savory chicken and spinach filling. This dish provides a good balance of protein, fiber, and vitamins, making it a satisfying meal that won’t compromise on taste or nutrition. It’s easy to prepare, filling, and a great way to enjoy a low-sodium, wholesome dinner.

One-Pan Chicken with Mushrooms and Asparagus

This One-Pan Chicken with Mushrooms and Asparagus is a quick, easy, and low-sodium meal perfect for busy nights. The chicken is seasoned with a blend of herbs and roasted alongside tender asparagus and earthy mushrooms. The simplicity of this dish doesn’t sacrifice flavor, and it’s an excellent way to get a balanced meal in one pan without extra sodium.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1 bunch asparagus (trimmed)
  • 8 oz mushrooms (sliced)
  • 1 tablespoon fresh lemon juice
  • Fresh thyme (for garnish)

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Place the chicken breasts on a large baking sheet and drizzle with olive oil.
  3. Sprinkle the chicken with dried thyme, garlic powder, and black pepper.
  4. Arrange the asparagus and mushrooms around the chicken on the baking sheet.
  5. Roast the chicken and vegetables for 20-25 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C), and the vegetables are tender.
  6. Once done, drizzle the chicken and vegetables with fresh lemon juice and garnish with fresh thyme.
  7. Serve and enjoy!

One-Pan Chicken with Mushrooms and Asparagus is a simple, nutritious, and low-sodium meal that is perfect for busy evenings. The combination of tender chicken, roasted asparagus, and mushrooms creates a satisfying meal without the need for added salt. The fresh lemon juice brightens the flavors, making it a well-rounded and delicious option for anyone looking to eat healthy without sacrificing taste. It’s a great way to enjoy a nutrient-dense meal in under 30 minutes.

Chicken and Broccoli Stir-Fry

this Chicken and Broccoli Stir-Fry is a quick and flavorful low-sodium dinner option. The chicken is cooked with fresh broccoli in a light homemade sauce, creating a perfect balance of protein and vegetables. It’s an easy, healthy meal that’s full of vitamins, fiber, and lean protein. This stir-fry is perfect for busy nights when you want a fast yet nutritious dinner.

Ingredients:

  • 2 boneless, skinless chicken breasts (sliced into thin strips)
  • 3 cups broccoli florets
  • 2 tablespoons olive oil
  • 2 cloves garlic (minced)
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon fresh grated ginger
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 tablespoon sesame seeds (optional, for garnish)

Instructions:

  1. Heat olive oil in a large skillet or wok over medium heat.
  2. Add the sliced chicken and cook for 5-6 minutes, until browned and cooked through.
  3. Add the garlic and ginger to the pan and cook for another 1-2 minutes, until fragrant.
  4. Add the broccoli florets to the pan and stir-fry for 4-5 minutes, until tender-crisp.
  5. In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, honey, black pepper, and red pepper flakes (if using).
  6. Pour the sauce over the chicken and broccoli, tossing to coat evenly. Cook for an additional 1-2 minutes, until the sauce thickens slightly.
  7. Garnish with sesame seeds before serving.

Chicken and Broccoli Stir-Fry is a simple, healthy, and low-sodium meal that delivers on flavor. The savory sauce with a hint of sweetness complements the tender chicken and crisp broccoli, making this stir-fry both satisfying and nourishing. This dish is perfect for a busy weeknight, as it comes together quickly and doesn’t require any complicated ingredients. It’s a great way to enjoy a balanced meal that is light on sodium but big on taste.

Chicken and Cauliflower Rice Skillet

Chicken and Cauliflower Rice Skillet is a low-sodium, one-pan meal that’s both flavorful and healthy. The chicken is seasoned and cooked alongside cauliflower rice, a great low-carb and low-sodium alternative to traditional rice. With added veggies, this dish is a complete meal that is high in protein and fiber, making it a great choice for a light yet filling dinner.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 2 cloves garlic (minced)
  • 1 medium onion (diced)
  • 2 cups cauliflower rice (fresh or frozen)
  • 1 cup diced bell pepper (any color)
  • 1 cup spinach (chopped)
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 tablespoon lemon juice
  • Fresh parsley (chopped, for garnish)

Instructions:

  1. Heat olive oil in a large skillet over medium heat.
  2. Season the chicken breasts with paprika, oregano, black pepper, and cayenne pepper (if using).
  3. Add the chicken breasts to the skillet and cook for 6-7 minutes per side, or until golden brown and cooked through.
  4. Remove the chicken from the skillet and set aside. In the same skillet, add the garlic and onion, cooking for 2-3 minutes until softened.
  5. Add the cauliflower rice and bell pepper, and cook for 5-6 minutes, stirring occasionally, until the cauliflower rice becomes tender.
  6. Stir in the spinach and cook for an additional 1-2 minutes until wilted.
  7. Slice the cooked chicken and place it on top of the cauliflower rice mixture. Drizzle with lemon juice and garnish with fresh parsley before serving.

Chicken and Cauliflower Rice Skillet is a light yet satisfying low-sodium meal. The cauliflower rice provides a healthy, grain-free base, while the chicken and vegetables add plenty of flavor and nutrients. This one-pan dish is quick to prepare, making it ideal for a busy weeknight dinner. With a balance of protein, fiber, and essential vitamins, this meal is a great option for anyone looking to enjoy a low-sodium, low-carb meal that’s still hearty and fulfilling.

Coconut Curry Chicken with Vegetables

Coconut Curry Chicken with Vegetables is a rich and flavorful low-sodium dinner that combines tender chicken with a creamy coconut milk sauce, packed with aromatic spices and a variety of vegetables. The curry is mild yet satisfying, and the coconut milk adds a luscious texture to the dish. This is a perfect meal for a cozy night in, offering a taste of something exotic without the extra sodium.

Ingredients:

  • 4 boneless, skinless chicken breasts (cut into cubes)
  • 1 tablespoon olive oil
  • 1 onion (diced)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh grated ginger
  • 1 tablespoon curry powder
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon black pepper
  • 1 can (14 oz) light coconut milk
  • 1 cup diced carrots
  • 1 cup bell peppers (diced)
  • 1 cup green beans (trimmed and cut into pieces)
  • 1/2 cup low-sodium chicken broth
  • 1 tablespoon fresh cilantro (chopped, for garnish)
  • 1 tablespoon lime juice

Instructions:

  1. Heat olive oil in a large skillet over medium heat.
  2. Add the chicken cubes and cook for 5-6 minutes until browned and cooked through. Remove the chicken from the skillet and set aside.
  3. In the same skillet, add the onion, garlic, and ginger, and cook for 2-3 minutes until softened.
  4. Stir in the curry powder, turmeric, and black pepper, cooking for another minute to release the spices’ aroma.
  5. Add the coconut milk, chicken broth, carrots, bell peppers, and green beans. Bring the mixture to a simmer and cook for 8-10 minutes, or until the vegetables are tender.
  6. Return the chicken to the skillet and stir to combine. Cook for an additional 3-4 minutes, until heated through.
  7. Drizzle with lime juice and garnish with fresh cilantro before serving.

Coconut Curry Chicken with Vegetables is a comforting, low-sodium dish that offers a delightful balance of flavors. The creamy coconut milk and aromatic spices bring depth to the chicken and vegetables, making it a satisfying meal without being overly rich or salty. This curry is not only healthy but also a great way to enjoy the warm, exotic flavors of Indian-inspired cuisine in a lighter, low-sodium form. It’s perfect for anyone looking to add a little spice to their dinner routine.

Grilled Chicken with Avocado Salsa

Grilled Chicken with Avocado Salsa is a fresh, vibrant, and healthy low-sodium dinner that’s perfect for warm weather or when you’re craving something light and flavorful. The chicken is grilled to perfection, seasoned with a simple blend of spices, and topped with a zesty avocado salsa made with tomatoes, onions, and lime juice. This dish is packed with protein and healthy fats, making it a satisfying and nutrient-rich meal.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon black pepper
  • 2 ripe avocados (diced)
  • 1 cup cherry tomatoes (halved)
  • 1/4 red onion (finely chopped)
  • 1 tablespoon fresh cilantro (chopped)
  • 1 tablespoon lime juice
  • Salt (to taste, optional)

Instructions:

  1. Preheat the grill to medium-high heat.
  2. Rub the chicken breasts with olive oil and season with cumin, chili powder, and black pepper.
  3. Grill the chicken for 6-8 minutes on each side, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through.
  4. While the chicken is grilling, prepare the avocado salsa by combining the diced avocados, cherry tomatoes, red onion, cilantro, and lime juice in a bowl. Stir gently to mix, and season with a pinch of salt if desired.
  5. Once the chicken is done, remove from the grill and let rest for a few minutes.
  6. Serve the grilled chicken topped with the fresh avocado salsa.

Grilled Chicken with Avocado Salsa is a light and refreshing low-sodium dinner that’s bursting with flavor. The grilled chicken, seasoned with aromatic spices, pairs perfectly with the creamy and tangy avocado salsa. The addition of fresh tomatoes, onions, and cilantro adds brightness and crunch, making it a balanced and satisfying meal. This dish is perfect for a healthy, low-sodium dinner that feels indulgent but is full of nutritious ingredients.

Chicken and Sweet Potato Skillet

This Chicken and Sweet Potato Skillet is a hearty and nutritious low-sodium dish that comes together in one pan. Tender chicken breasts are pan-seared alongside sweet potatoes and vegetables, creating a filling and balanced meal. The natural sweetness of the sweet potatoes complements the savory chicken, while the garlic and herbs add depth of flavor without the need for excessive salt.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 medium sweet potatoes (peeled and cubed)
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon dried thyme
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 cup low-sodium chicken broth
  • 1 cup spinach (chopped)
  • 1 tablespoon fresh parsley (chopped, for garnish)

Instructions:

  1. Heat olive oil in a large skillet over medium heat.
  2. Season the chicken breasts with paprika, thyme, black pepper, and garlic powder.
  3. Add the chicken to the skillet and cook for 6-7 minutes on each side, or until golden brown and cooked through. Remove the chicken from the skillet and set aside.
  4. In the same skillet, add the cubed sweet potatoes and cook for 5-6 minutes, stirring occasionally, until they begin to soften.
  5. Add the chicken broth to the skillet, stirring to combine. Cover and cook for an additional 8-10 minutes, or until the sweet potatoes are tender.
  6. Stir in the spinach and cook for 1-2 minutes, until wilted.
  7. Return the chicken to the skillet and nestle it among the sweet potatoes. Cook for another 2-3 minutes to heat everything through.
  8. Garnish with fresh parsley before serving.

Chicken and Sweet Potato Skillet is a nourishing, low-sodium dinner that’s easy to prepare and full of flavor. The sweetness of the roasted sweet potatoes perfectly balances the savory, seasoned chicken, and the addition of spinach adds a touch of freshness. This one-pan dish is a great option for those looking for a healthy, satisfying meal that’s light on sodium but packed with nutrients and flavor.

Lemon Garlic Chicken with Green Beans and Cherry Tomatoes

Lemon Garlic Chicken with Green Beans and Cherry Tomatoes is a simple yet flavorful low-sodium dinner. The chicken is marinated in a zesty lemon and garlic mixture, then pan-seared and served with sautéed green beans and sweet cherry tomatoes. This dish is quick to make, low in sodium, and full of bright, fresh flavors that make it an ideal choice for a healthy dinner.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 3 cloves garlic (minced)
  • Zest and juice of 1 lemon
  • 1/2 teaspoon black pepper
  • 1 pound fresh green beans (trimmed)
  • 1 cup cherry tomatoes (halved)
  • 1 tablespoon fresh basil (chopped, for garnish)

Instructions:

  1. In a small bowl, combine the olive oil, garlic, lemon zest, lemon juice, and black pepper.
  2. Place the chicken breasts in a shallow dish and pour the marinade over them. Let it marinate for 15-20 minutes.
  3. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
  4. Remove the chicken from the marinade and cook in the skillet for 6-7 minutes on each side, until golden brown and cooked through (the internal temperature should reach 165°F or 74°C).
  5. While the chicken is cooking, heat the remaining olive oil in another skillet over medium heat.
  6. Add the green beans and sauté for 5-7 minutes, until they start to become tender.
  7. Add the halved cherry tomatoes to the skillet and cook for another 2-3 minutes, until the tomatoes soften and release their juices.
  8. Serve the chicken with the sautéed green beans and cherry tomatoes, garnished with fresh basil.

Lemon Garlic Chicken with Green Beans and Cherry Tomatoes is a light, low-sodium meal that’s both flavorful and healthy. The chicken is infused with zesty lemon and garlic, while the green beans and tomatoes provide a fresh, crisp contrast. The simplicity of this dish makes it a great option for a quick weeknight dinner that is both nutritious and low in sodium. It’s an easy way to enjoy a well-balanced meal without sacrificing flavor.

Baked Chicken with Roasted Brussels Sprouts and Carrots

Baked Chicken with Roasted Brussels Sprouts and Carrots is a comforting, low-sodium dinner that’s easy to prepare and full of nutrients. The chicken is seasoned with a simple blend of herbs and baked until juicy and golden. Roasted Brussels sprouts and carrots provide a delicious, caramelized contrast to the savory chicken. This meal is rich in vitamins, fiber, and lean protein, making it a healthy and satisfying option for any night of the week.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme
  • 1/2 teaspoon black pepper
  • 1 pound Brussels sprouts (trimmed and halved)
  • 3 large carrots (peeled and sliced)
  • 1 tablespoon olive oil (for vegetables)
  • 1 tablespoon balsamic vinegar
  • Fresh parsley (chopped, for garnish)

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Rub the chicken breasts with 2 tablespoons of olive oil, then season with rosemary, thyme, and black pepper. Place the chicken on a baking sheet.
  3. Toss the Brussels sprouts and carrots with 1 tablespoon of olive oil and a pinch of black pepper. Spread the vegetables on the same baking sheet as the chicken.
  4. Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and slightly caramelized.
  5. Drizzle the vegetables with balsamic vinegar and toss gently.
  6. Serve the chicken with roasted Brussels sprouts and carrots, garnished with fresh parsley.

Baked Chicken with Roasted Brussels Sprouts and Carrots is a simple and nutritious low-sodium meal that is as delicious as it is satisfying. The chicken is tender and flavorful, while the roasted Brussels sprouts and carrots provide a hearty side that’s both sweet and savory. This meal is full of essential nutrients and is an excellent choice for anyone looking for a healthy, low-sodium dinner that can be easily prepared with minimal effort.

Mediterranean Chicken with Couscous and Greek Salad

Mediterranean Chicken with Couscous and Greek Salad is a vibrant, low-sodium meal that’s full of fresh, Mediterranean flavors. The chicken is marinated in lemon, garlic, and herbs, then grilled to perfection. It’s served alongside fluffy couscous and a refreshing Greek salad, making it a balanced and flavorful meal. This dish is packed with protein, fiber, and healthy fats, making it a great choice for anyone looking to eat light but satisfying.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 2 cloves garlic (minced)
  • Zest and juice of 1 lemon
  • 1 teaspoon dried oregano
  • 1/2 teaspoon black pepper
  • 1 cup couscous
  • 1 cup water or low-sodium chicken broth
  • 1 cucumber (diced)
  • 1 cup cherry tomatoes (halved)
  • 1/4 red onion (thinly sliced)
  • 1/4 cup Kalamata olives (sliced)
  • 1/4 cup feta cheese (crumbled)
  • 1 tablespoon fresh parsley (chopped)

Instructions:

  1. In a small bowl, combine olive oil, garlic, lemon zest, lemon juice, oregano, and black pepper.
  2. Place the chicken breasts in a shallow dish and pour the marinade over them. Let it marinate for at least 30 minutes or up to 1 hour.
  3. Preheat the grill or a grill pan over medium heat.
  4. Grill the chicken for 6-8 minutes on each side, or until fully cooked and the internal temperature reaches 165°F (74°C).
  5. While the chicken is grilling, bring the water or chicken broth to a boil in a small saucepan. Stir in the couscous, cover, and remove from heat. Let it steam for 5 minutes, then fluff with a fork.
  6. In a bowl, combine the cucumber, cherry tomatoes, red onion, olives, and feta cheese. Toss gently to mix.
  7. Serve the grilled chicken over a bed of couscous, with a side of Greek salad. Garnish with fresh parsley.

Mediterranean Chicken with Couscous and Greek Salad is a flavorful and low-sodium dinner that brings the best of Mediterranean cuisine to your table. The grilled chicken, infused with lemon and herbs, is perfectly complemented by the light and fluffy couscous and the fresh, tangy Greek salad. This meal is packed with protein, fiber, and healthy fats, making it a nutritious and satisfying option for anyone looking to enjoy a wholesome dinner that’s easy to prepare and full of vibrant flavors.

Chicken and Zucchini Noodles with Pesto

Chicken and Zucchini Noodles with Pesto is a light, low-sodium dinner that’s full of fresh, vibrant flavors. The chicken is seasoned with herbs and cooked to perfection, then served with zucchini noodles tossed in a homemade pesto sauce. This dish is a great way to enjoy a low-carb alternative to pasta, with plenty of protein, healthy fats, and vegetables, making it both filling and nutritious.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 4 medium zucchini (spiralized into noodles)
  • 1/4 cup homemade or store-bought pesto (low-sodium)
  • 1 tablespoon pine nuts (optional, for garnish)
  • Fresh basil leaves (for garnish)

Instructions:

  1. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
  2. Season the chicken breasts with oregano, garlic powder, and black pepper.
  3. Cook the chicken for 6-7 minutes on each side, or until browned and cooked through, with an internal temperature of 165°F (74°C).
  4. While the chicken cooks, heat the remaining olive oil in another skillet over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until just tender.
  5. Toss the zucchini noodles with the pesto sauce until evenly coated.
  6. Slice the cooked chicken and serve it on top of the zucchini noodles.
  7. Garnish with pine nuts and fresh basil leaves before serving.

Chicken and Zucchini Noodles with Pesto is a light and refreshing low-sodium dinner that’s perfect for anyone looking to enjoy a healthy, low-carb meal. The juicy chicken pairs wonderfully with the fresh zucchini noodles, and the homemade pesto adds a burst of flavor. This dish is a great way to incorporate more vegetables into your diet while still feeling satisfied with a tasty, nutrient-packed meal. It’s quick to prepare, full of fresh ingredients, and a deliciously healthy option for dinner.

Note: More recipes are coming soon!