25+ Healthy and Delicious Friday Low-Sodium Chicken Recipes for a Healthy Dinner

Finding the perfect balance between taste and health can often be a challenge when planning weeknight dinners.

But when it comes to chicken, it’s entirely possible to create delicious meals that are low in sodium without compromising on flavor.

If you’re aiming for a healthier alternative to traditional high-sodium dishes, look no further! In this blog article, we’ll explore 25+

Friday low-sodium chicken recipes that are not only heart-healthy but also packed with savory goodness.

Whether you’re craving a juicy chicken breast, tender thighs, or a satisfying casserole, we’ve got you covered with a variety of recipes that are quick, simple, and perfect for your Friday night dinner.

Say goodbye to the stress of overly salty meals and hello to fresh, flavorful chicken dishes that will have your taste buds dancing.

25+ Healthy and Delicious Friday Low-Sodium Chicken Recipes for a Healthy Dinner

Incorporating low-sodium chicken recipes into your Friday dinner routine is an excellent way to prioritize health without sacrificing taste.

The variety of flavors—from tangy and zesty to warm and savory—ensures that there’s a recipe to satisfy every palate.

Whether you’re cooking for yourself, a family, or a gathering, these 25+ low-sodium chicken recipes provide plenty of options to keep your meals exciting, flavorful, and heart-healthy.

So the next time you’re planning your Friday night dinner, skip the high-sodium options and indulge in these delicious, nutritious chicken dishes that are sure to please everyone at the table.

Lemon Herb Grilled Chicken

This Lemon Herb Grilled Chicken is the perfect low-sodium choice for a light and refreshing Friday dinner. Marinated in a mixture of lemon juice, olive oil, and fresh herbs, it brings out the natural flavors of chicken while keeping sodium levels low. Grilled to perfection, this dish is a great addition to your healthy eating routine without sacrificing taste.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 teaspoons dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Freshly ground black pepper, to taste
• 1 tablespoon fresh parsley (optional, for garnish)

Instructions:

1. In a small bowl, whisk together the olive oil, lemon juice, oregano, garlic powder, onion powder, and black pepper.
2. Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken and seal the bag or cover the dish. Refrigerate for at least 30 minutes, up to 2 hours, to allow the flavors to infuse.
3. Preheat your grill or grill pan over medium-high heat. Lightly oil the grates or pan to prevent sticking.
4. Remove the chicken from the marinade and grill for 5-7 minutes per side, or until the internal temperature reaches 165°F.
5. Remove the chicken from the grill and let it rest for 5 minutes before serving. Garnish with fresh parsley if desired.

This Lemon Herb Grilled Chicken is not only delicious but also low in sodium, making it a perfect dish for anyone watching their salt intake. The lemon juice and herbs enhance the chicken’s natural flavors, providing a fresh, zesty taste without the need for added salt. Paired with a side of roasted vegetables or a fresh salad, this grilled chicken makes for a healthy and satisfying meal to kick off your weekend.

Baked Chicken with Garlic and Rosemary

Baked Chicken with Garlic and Rosemary offers a savory and aromatic alternative to traditional high-sodium dishes. The fragrant garlic and rosemary blend together beautifully to infuse the chicken with rich flavors while keeping it heart-healthy and low-sodium. This easy-to-make dish is ideal for a busy Friday night when you want something both comforting and healthy.

Ingredients:

• 4 chicken thighs (skin-on, bone-in for extra flavor)
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 2 teaspoons dried rosemary (or 1 tablespoon fresh rosemary, chopped)
• 1 teaspoon black pepper
• Juice of 1 lemon
• Fresh rosemary sprigs (optional, for garnish)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, combine minced garlic, olive oil, rosemary, black pepper, and lemon juice. Stir until well mixed.
3. Rub the garlic and rosemary mixture all over the chicken thighs, making sure to coat them evenly. Place the chicken on a baking sheet lined with parchment paper or foil.
4. Bake the chicken for 40-45 minutes, or until the skin is golden and the internal temperature reaches 165°F.
5. Remove from the oven and let rest for 5 minutes. Garnish with fresh rosemary sprigs if desired.

Baked Chicken with Garlic and Rosemary is a fragrant and flavorful low-sodium recipe that requires minimal effort but delivers big on taste. The natural flavors of garlic and rosemary create a mouthwatering aroma that enhances the chicken without needing extra salt. This dish is perfect for a wholesome Friday dinner and pairs well with roasted potatoes, steamed vegetables, or a crisp green salad. It’s a great way to indulge in a savory meal without the worry of excess sodium.

Chicken Stir-Fry with Veggies

This Chicken Stir-Fry with Veggies is a vibrant and quick low-sodium meal that is perfect for busy Fridays. Loaded with colorful vegetables like bell peppers, carrots, and broccoli, it offers a nutritional boost along with lean protein from the chicken. The stir-fry sauce is light but packed with flavor, ensuring that you get a satisfying meal without high sodium content.

Ingredients:

• 2 boneless, skinless chicken breasts, sliced into thin strips
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 carrot, julienned
• 1 cup broccoli florets
• 2 tablespoons olive oil
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon ginger, freshly grated
• 2 garlic cloves, minced
• Fresh cilantro (optional, for garnish)

Instructions:

1. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the sliced chicken strips and cook for 5-6 minutes until browned and cooked through. Remove the chicken and set aside.
2. In the same skillet, add the remaining olive oil. Add the bell peppers, carrot, and broccoli, and stir-fry for 4-5 minutes until the vegetables are tender but still crisp.
3. While the vegetables cook, prepare the stir-fry sauce by whisking together the soy sauce, rice vinegar, honey, ginger, and garlic in a small bowl.
4. Return the cooked chicken to the skillet and pour the stir-fry sauce over the chicken and vegetables. Stir well to combine and heat through for another 2-3 minutes.
5. Serve hot, garnished with fresh cilantro if desired.

Chicken Stir-Fry with Veggies is an easy-to-make, low-sodium meal that doesn’t compromise on flavor. The balance of sweet, tangy, and savory notes from the stir-fry sauce complements the fresh vegetables and chicken, providing a satisfying meal that’s full of nutrients. This dish is perfect for a quick Friday dinner and can be served over brown rice or quinoa for an added whole-grain boost. It’s a great way to get a variety of vegetables into your diet while keeping sodium levels in check.

Grilled Chicken with Avocado Salsa

Grilled Chicken with Avocado Salsa is a fresh, low-sodium recipe that combines the smoky flavors of grilled chicken with the creamy, zesty punch of avocado salsa. This dish is easy to prepare and perfect for a light yet flavorful Friday meal. Packed with healthy fats and lean protein, it offers a satisfying, heart-healthy option without the need for added salt.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Freshly ground black pepper, to taste
• 1 large ripe avocado, diced
• 1 small red onion, finely diced
• 1 small tomato, diced
• 1 tablespoon fresh cilantro, chopped
• Juice of 1 lime

Instructions:

1. Preheat your grill or grill pan to medium-high heat. Lightly oil the grates to prevent sticking.
2. In a small bowl, mix the olive oil, cumin, garlic powder, paprika, and black pepper. Rub the spice mixture evenly over the chicken breasts.
3. Grill the chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F.
4. While the chicken grills, prepare the avocado salsa by combining the diced avocado, red onion, tomato, cilantro, and lime juice in a bowl. Gently stir to combine.
5. Remove the chicken from the grill and let it rest for a few minutes. Top with the avocado salsa before serving.

Grilled Chicken with Avocado Salsa is a refreshing and healthy low-sodium option that is both satisfying and packed with flavor. The grilled chicken is tender and juicy, while the creamy avocado salsa adds a burst of freshness. This dish is a great choice for anyone looking for a heart-healthy meal without the added sodium. Paired with a side of steamed vegetables or a light salad, it’s an ideal Friday dinner to enjoy while keeping things light and nutritious.

Chicken and Spinach Stuffed Sweet Potatoes

Chicken and Spinach Stuffed Sweet Potatoes are a wholesome and filling low-sodium meal that offers a balance of lean protein, fiber, and complex carbohydrates. Roasted sweet potatoes are topped with a savory mixture of sautéed chicken and spinach, creating a hearty and delicious meal. The natural sweetness of the potatoes complements the savory filling, making it a perfect Friday dinner that is both nutritious and satisfying.

Ingredients:

• 4 medium sweet potatoes
• 2 boneless, skinless chicken breasts, cooked and shredded
• 2 cups fresh spinach, chopped
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Freshly ground black pepper, to taste
• 1/2 cup Greek yogurt (optional for topping)

Instructions:

1. Preheat your oven to 400°F (200°C). Pierce the sweet potatoes with a fork and place them on a baking sheet. Roast in the oven for 40-45 minutes, or until soft and tender.
2. While the sweet potatoes are baking, heat olive oil in a large pan over medium heat. Add the shredded chicken and sauté for 3-4 minutes.
3. Add the chopped spinach, garlic powder, onion powder, and black pepper to the pan. Cook for an additional 2-3 minutes, or until the spinach wilts and the chicken is heated through.
4. Once the sweet potatoes are done, remove them from the oven and cut a slit down the center of each potato. Gently mash the inside with a fork.
5. Spoon the chicken and spinach mixture into the sweet potatoes. Top with a dollop of Greek yogurt if desired.

Chicken and Spinach Stuffed Sweet Potatoes are an excellent low-sodium meal that combines the natural sweetness of the potatoes with the savory richness of the chicken and spinach. This dish is perfect for those who want a hearty and balanced meal without relying on added salt. The fiber from the sweet potatoes and the lean protein from the chicken make it a filling option for your Friday night dinner. It’s a satisfying meal that’s sure to keep you feeling nourished and energized.

Spicy Baked Chicken Tenders

Spicy Baked Chicken Tenders offer a healthy alternative to the usual fried chicken tenders, without compromising on flavor. The tender chicken is coated in a blend of spices that give it a bold, zesty flavor, while the baking process ensures it stays light and crispy. This low-sodium recipe is perfect for anyone craving a flavorful, protein-packed snack or dinner on a Friday.

Ingredients:

• 4 boneless, skinless chicken breasts, cut into strips
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon paprika
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Freshly ground black pepper, to taste
• 2 eggs, beaten
• 1 tablespoon olive oil (for greasing the baking sheet)

Instructions:

1. Preheat your oven to 400°F (200°C). Lightly grease a baking sheet with olive oil or line it with parchment paper.
2. In a shallow bowl, combine the breadcrumbs, Parmesan cheese, paprika, chili powder, garlic powder, onion powder, and black pepper.
3. Dip each chicken strip into the beaten eggs, then coat it with the breadcrumb mixture, pressing gently to ensure the coating sticks.
4. Arrange the coated chicken tenders in a single layer on the prepared baking sheet.
5. Bake for 15-20 minutes, flipping halfway through, until the chicken tenders are golden brown and the internal temperature reaches 165°F.
6. Serve the chicken tenders with a side of low-sodium dipping sauce or a fresh salad.

Spicy Baked Chicken Tenders are a great low-sodium option for anyone looking to enjoy crispy, flavorful chicken without the guilt of fried food. The combination of spices adds a fiery kick while the baked method ensures a healthy texture. These tenders are perfect for a Friday meal that’s both delicious and nutritious. Serve with a light side or dip in a homemade low-sodium sauce, and you’ve got a tasty, heart-healthy dinner or snack that satisfies any craving.

Honey Mustard Chicken Skewers

Honey Mustard Chicken Skewers are a simple yet flavorful low-sodium dish that’s perfect for a Friday evening. The chicken is marinated in a tangy honey mustard sauce that infuses it with delicious sweetness and acidity. Grilled to perfection on skewers, these chicken pieces offer a satisfying meal without overwhelming your taste buds with excess salt. This recipe is great for outdoor grilling or making on a stovetop grill pan.

Ingredients:

• 4 boneless, skinless chicken breasts, cut into 1-inch cubes
• 3 tablespoons Dijon mustard
• 2 tablespoons honey
• 1 tablespoon apple cider vinegar
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Freshly ground black pepper, to taste
• Wooden or metal skewers

Instructions:

1. In a small bowl, whisk together the Dijon mustard, honey, apple cider vinegar, olive oil, garlic powder, and black pepper.
2. Place the chicken cubes in a resealable plastic bag or shallow dish and pour the marinade over the chicken. Seal the bag or cover the dish, and refrigerate for at least 30 minutes (up to 2 hours) to allow the flavors to meld.
3. Preheat your grill or grill pan to medium-high heat. If using wooden skewers, soak them in water for 15 minutes before grilling to prevent burning.
4. Thread the marinated chicken onto the skewers, leaving a small gap between each piece.
5. Grill the chicken skewers for 6-8 minutes per side, or until the chicken is fully cooked and has reached an internal temperature of 165°F.
6. Serve the chicken skewers with a side of roasted vegetables or a simple salad.

Honey Mustard Chicken Skewers are a low-sodium, protein-packed meal that’s full of vibrant flavors. The sweet and tangy marinade adds a delicious layer of taste without relying on excess salt. These skewers are a fun and easy way to enjoy a healthy meal, whether you’re grilling outdoors or using a stovetop grill pan. They make a great addition to any Friday dinner, served alongside fresh vegetables or a quinoa salad for a complete and balanced meal.

Mediterranean Chicken Salad

Mediterranean Chicken Salad is a light yet satisfying low-sodium dish filled with fresh ingredients like crisp lettuce, juicy tomatoes, cucumber, and tender grilled chicken. This salad is dressed in a zesty lemon-oregano vinaigrette that brings a burst of Mediterranean flavors, making it an excellent choice for a light and refreshing Friday meal. It’s perfect for a quick dinner or as a meal prep option for the week ahead.

Ingredients:

• 2 boneless, skinless chicken breasts
• 6 cups mixed salad greens (e.g., spinach, arugula, or Romaine)
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 red onion, thinly sliced
• 1/2 cup feta cheese, crumbled (optional)
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• 1 teaspoon Dijon mustard
• Freshly ground black pepper, to taste

Instructions:

1. Preheat a grill pan or outdoor grill to medium-high heat. Season the chicken breasts with black pepper and a drizzle of olive oil.
2. Grill the chicken for 6-7 minutes per side, or until fully cooked and the internal temperature reaches 165°F. Let the chicken rest for a few minutes before slicing it into thin strips.
3. While the chicken is grilling, prepare the salad by combining the salad greens, cucumber, tomatoes, olives, and red onion in a large bowl.
4. In a small bowl, whisk together the olive oil, lemon juice, oregano, Dijon mustard, and black pepper to create the dressing.
5. Toss the salad with the dressing and top with the sliced grilled chicken and crumbled feta cheese (if using).
6. Serve immediately or store in the fridge for a fresh, low-sodium meal later.

Mediterranean Chicken Salad is the perfect light yet satisfying meal for a low-sodium Friday dinner. It’s full of vibrant vegetables and lean chicken, offering a refreshing balance of flavors that are both healthy and delicious. The tangy lemon-oregano dressing ties the whole dish together without the need for added salt. This salad is not only quick to prepare but also makes a great meal prep option for busy days. Enjoy it as a standalone dish or pair with a whole grain side for a complete, nutritious meal.

Baked Chicken with Balsamic Glaze

Baked Chicken with Balsamic Glaze is an elegant yet simple low-sodium recipe that’s perfect for a cozy Friday night meal. The balsamic glaze adds a sweet and tangy richness to the chicken, enhancing its natural flavors without the need for salt. This dish is easy to make and pairs wonderfully with a side of roasted vegetables or a fresh green salad, making it an excellent option for anyone seeking a low-sodium, flavorful meal.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/4 cup balsamic vinegar
• 1 tablespoon honey
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Freshly ground black pepper, to taste
• Fresh basil, chopped (optional, for garnish)

Instructions:

1. Preheat your oven to 375°F (190°C). Place the chicken breasts on a baking sheet lined with parchment paper or foil.
2. In a small saucepan, combine the balsamic vinegar and honey. Bring to a simmer over medium heat, stirring occasionally, until the glaze thickens, about 5-7 minutes.
3. Brush the chicken breasts with olive oil and season with garlic powder and black pepper.
4. Bake the chicken for 20-25 minutes, or until the internal temperature reaches 165°F.
5. During the last 5 minutes of baking, brush the chicken with some of the balsamic glaze and return to the oven to finish cooking.
6. Once the chicken is cooked, drizzle the remaining balsamic glaze over the chicken and garnish with fresh basil if desired.

Baked Chicken with Balsamic Glaze is a simple yet flavorful low-sodium dish that is perfect for a Friday night dinner. The rich, sweet-tangy glaze adds complexity to the chicken, making each bite full of flavor without the need for added salt. This dish is versatile and pairs well with a variety of sides, such as quinoa, steamed vegetables, or a leafy green salad. Whether you’re preparing it for a weeknight dinner or a special occasion, this balsamic-glazed chicken will satisfy your cravings for something both healthy and delicious.

Lemon Herb Roasted Chicken

Lemon Herb Roasted Chicken is a simple, low-sodium dish that delivers vibrant flavors through the use of fresh herbs and citrus. The combination of rosemary, thyme, and lemon creates a fragrant, savory experience, while roasting the chicken ensures it remains juicy and tender. This recipe is perfect for those looking to prepare a flavorful and healthy Friday dinner without relying on excessive salt.

Ingredients:

• 4 bone-in, skinless chicken thighs
• 1 lemon, sliced
• 3 sprigs fresh rosemary
• 3 sprigs fresh thyme
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• Freshly ground black pepper, to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil.
2. Pat the chicken thighs dry with paper towels and place them on the prepared baking sheet.
3. In a small bowl, combine the olive oil, minced garlic, black pepper, and fresh herbs. Rub the mixture evenly over the chicken thighs.
4. Place the lemon slices around the chicken, tucking a few inside the cavity of the thighs if desired.
5. Roast the chicken in the oven for 35-40 minutes, or until the internal temperature reaches 165°F, and the skin is golden and crispy.
6. Remove the chicken from the oven and let it rest for a few minutes before serving.

Lemon Herb Roasted Chicken is a wonderfully aromatic and low-sodium meal that makes for an easy yet impressive Friday dinner. The citrus and herb-infused chicken offers a delicious alternative to salt-heavy recipes, while roasting brings out the natural flavors of the chicken. Pair this dish with a side of steamed vegetables or a fresh salad to complete a light and flavorful meal that will leave you satisfied without overloading on sodium.

Chicken Zucchini Stir-Fry

Chicken Zucchini Stir-Fry is a quick and healthy low-sodium dish that’s packed with fresh vegetables and lean protein. The tender chicken pieces are stir-fried with crisp zucchini, bell peppers, and onions, then seasoned with a light soy sauce and garlic mixture. This dish is perfect for a fast, flavorful Friday dinner that’s both nutritious and satisfying without the added salt.

Ingredients:

• 2 boneless, skinless chicken breasts, sliced into thin strips
• 2 medium zucchinis, sliced into rounds
• 1 red bell pepper, sliced into strips
• 1 small onion, thinly sliced
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1/2 teaspoon ground ginger
• Freshly ground black pepper, to taste

Instructions:

1. Heat the olive oil in a large skillet or wok over medium-high heat. Add the chicken strips and cook for 5-6 minutes, or until browned and cooked through. Remove the chicken from the skillet and set aside.
2. In the same skillet, add the garlic, zucchini, bell pepper, and onion. Stir-fry for 4-5 minutes, or until the vegetables are tender but still crisp.
3. Return the chicken to the skillet and add the soy sauce, ground ginger, and black pepper. Stir everything together and cook for another 2-3 minutes, allowing the flavors to meld.
4. Serve the stir-fry immediately, garnished with a sprinkle of sesame seeds or fresh cilantro if desired.

Chicken Zucchini Stir-Fry is a light, low-sodium meal that comes together quickly, making it an ideal choice for a busy Friday dinner. The balance of tender chicken and crisp vegetables, along with the savory soy sauce and garlic, creates a well-rounded and satisfying dish. This stir-fry is a great way to enjoy a healthy, low-sodium meal without sacrificing flavor. Pair it with a side of brown rice or quinoa for a complete, nutritious meal.

Chicken and Cauliflower Rice Casserole

Chicken and Cauliflower Rice Casserole is a comforting, low-sodium dish that’s full of flavor and texture. The cauliflower rice serves as a healthy, low-carb substitute for traditional rice, while the creamy chicken mixture adds richness and depth to the casserole. This dish is perfect for those seeking a lighter alternative to traditional casseroles, offering a comforting meal without the need for excess sodium.

Ingredients:

• 2 boneless, skinless chicken breasts, cooked and shredded
• 2 cups cauliflower rice (store-bought or homemade)
• 1/2 cup low-sodium chicken broth
• 1/2 cup plain Greek yogurt
• 1/4 cup grated Parmesan cheese (optional)
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Freshly ground black pepper, to taste
• 1/4 cup chopped fresh parsley (for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C). Grease a 9×13-inch baking dish with cooking spray.
2. In a large skillet, cook the cauliflower rice over medium heat for 4-5 minutes, until tender. Add the chicken broth and cook for an additional 2-3 minutes to soften the cauliflower rice.
3. In a large bowl, combine the shredded chicken, cauliflower rice mixture, Greek yogurt, garlic powder, onion powder, and black pepper. Stir until everything is well mixed.
4. Transfer the chicken and cauliflower rice mixture to the prepared baking dish. Spread it out evenly and top with Parmesan cheese if using.
5. Bake for 20-25 minutes, or until the casserole is hot and bubbly. Remove from the oven and let it cool for a few minutes before serving.
6. Garnish with fresh parsley and serve.

Chicken and Cauliflower Rice Casserole is a comforting, low-sodium dish that provides all the satisfaction of a traditional casserole without the extra calories and salt. The creamy texture and savory flavors make this a comforting Friday night meal, while the cauliflower rice adds a nutritious, low-carb alternative. This casserole is great for meal prepping and can be easily stored in the fridge for leftovers. Enjoy this guilt-free comfort food with a side of steamed vegetables or a light salad for a complete meal.

Garlic Parmesan Chicken Tenders

Garlic Parmesan Chicken Tenders are a low-sodium twist on a classic comfort food. These chicken tenders are coated in a mixture of garlic, Parmesan cheese, and herbs, offering a crunchy exterior and a tender interior. Baked to perfection, these tenders are a healthier alternative to fried chicken while still providing all the flavor. Perfect for a family-friendly Friday dinner or a quick snack, these chicken tenders are both nutritious and flavorful without the added sodium.

Ingredients:

• 4 boneless, skinless chicken breasts, cut into strips
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup whole wheat breadcrumbs
• 2 tablespoons olive oil
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
2. In a shallow bowl, combine the Parmesan cheese, garlic powder, oregano, black pepper, and breadcrumbs.
3. Dip the chicken strips into the olive oil, then coat them in the Parmesan breadcrumb mixture, pressing lightly to ensure an even coating.
4. Place the coated chicken tenders onto the prepared baking sheet. Bake for 15-18 minutes, or until the chicken is fully cooked and golden brown, flipping them halfway through.
5. Remove the tenders from the oven and sprinkle with fresh parsley before serving.

Garlic Parmesan Chicken Tenders are a delicious, low-sodium alternative to fried chicken, providing a crunchy, flavorful exterior and tender interior. The combination of Parmesan cheese and garlic creates a mouthwatering flavor that everyone will enjoy. These tenders are perfect for a Friday night meal or a healthy snack, and they pair wonderfully with a side of roasted vegetables or a green salad. They are also a great option for meal prep or a quick dinner during the week.

Low-Sodium Chicken and Sweet Potato Skillet

Low-Sodium Chicken and Sweet Potato Skillet is a one-pan meal that’s hearty, nutritious, and full of vibrant flavors. The tender chicken is paired with roasted sweet potatoes, onions, and a blend of spices, creating a deliciously savory dish that’s naturally low in sodium. This easy-to-make recipe is perfect for busy Fridays when you want something healthy and comforting without the added salt.

Ingredients:

• 2 boneless, skinless chicken breasts, sliced into strips
• 2 medium sweet potatoes, peeled and cubed
• 1 medium onion, sliced
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon freshly ground black pepper
• Fresh cilantro, chopped (for garnish)

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat. Add the cubed sweet potatoes and cook for 8-10 minutes, stirring occasionally, until they start to soften.
2. Add the sliced onions to the skillet and cook for an additional 3-4 minutes until they begin to caramelize.
3. Season the chicken strips with smoked paprika, cumin, garlic powder, and black pepper. Add the chicken to the skillet and cook for 6-8 minutes, or until the chicken is fully cooked and no longer pink in the center.
4. Stir everything together and let it cook for another 2-3 minutes for the flavors to meld.
5. Garnish with freshly chopped cilantro before serving.

Low-Sodium Chicken and Sweet Potato Skillet is a satisfying, flavorful one-pan meal that’s perfect for a busy Friday dinner. The combination of sweet potatoes and tender chicken, paired with simple yet bold seasonings, makes this dish both comforting and healthy. It’s a great way to enjoy a filling, nutritious meal without the excess sodium. Whether served with a side salad or enjoyed on its own, this skillet meal is an easy and delicious choice for a low-sodium dinner.

Spicy Chicken Lettuce Wraps

Spicy Chicken Lettuce Wraps are a flavorful, low-sodium dish that’s both light and satisfying. Ground chicken is cooked with a blend of spicy seasonings, then wrapped in crisp lettuce leaves for a crunchy, refreshing bite. These wraps are an excellent option for a low-sodium dinner or even as an appetizer for a Friday gathering. The combination of heat, fresh veggies, and savory chicken offers a delightful meal without the need for excessive salt.

Ingredients:

• 1 lb ground chicken
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon chili paste or sriracha sauce (adjust to spice preference)
• 1 medium carrot, julienned
• 1/2 red bell pepper, thinly sliced
• 1/4 cup fresh cilantro, chopped
• 8 large lettuce leaves (e.g., iceberg or butter lettuce)

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat. Add the ground chicken and cook for 5-7 minutes, breaking it up into small pieces with a spoon, until browned and fully cooked.
2. Add the garlic and ginger to the skillet and cook for another 1-2 minutes, until fragrant.
3. Stir in the soy sauce, rice vinegar, and chili paste or sriracha. Let it cook for another 2-3 minutes to combine the flavors.
4. Remove from heat and stir in the julienned carrot, sliced bell pepper, and fresh cilantro.
5. Spoon the spicy chicken mixture into the center of each lettuce leaf, wrapping it like a taco.
6. Serve immediately, garnished with additional cilantro if desired.

Spicy Chicken Lettuce Wraps are a light, refreshing, and low-sodium dish that’s bursting with flavor. The spicy chicken filling combined with the crunch of fresh vegetables and the coolness of the lettuce leaves makes for a satisfying and healthy meal. These wraps are not only quick and easy to prepare but also offer a great way to enjoy a low-sodium, flavorful dish without sacrificing taste. Perfect for a Friday night or as a fun, interactive meal for guests!

Note: More recipes are coming soon!