40+ Flavorful Saturday Low Sodium Chicken Dinner Recipes for Every Taste

If you’re looking to enjoy a flavorful and satisfying dinner without the added sodium, you’ve come to the right place!

Chicken is a versatile protein that can be cooked in countless ways, and it can be easily prepared with little to no sodium, making it a great choice for those looking to maintain a healthy lifestyle.

Whether you’re trying to reduce your sodium intake for health reasons or simply want to enjoy a cleaner, more balanced meal, these 40+ low-sodium chicken dinner recipes are perfect for your Saturday night dinner plans.

From grilled chicken to savory stir-fries, these recipes are packed with flavor, wholesome ingredients, and plenty of variety to keep your meals exciting and nutritious.

So, grab your apron, and let’s dive into some of the most delicious and heart-healthy chicken recipes you can make this weekend!

40+ Flavorful Saturday Low Sodium Chicken Dinner Recipes for Every Taste

Incorporating low-sodium meals into your weekly routine doesn’t mean sacrificing flavor or satisfaction.

These 40+ low-sodium chicken dinner recipes provide a wide range of delicious options that will please your taste buds and nourish your body.

Whether you prefer something light and refreshing or a hearty and filling dish, you’ll find a recipe that’s perfect for your Saturday night.

So, next time you’re planning your weekend dinner, skip the sodium-packed takeout and instead opt for one of these flavorful, healthy chicken dishes.

Herb-Roasted Chicken with Vegetables

This herb-roasted chicken with vegetables is a delightful low-sodium dish perfect for a relaxing Saturday dinner. Packed with aromatic flavors from fresh herbs and garlic, the meal offers a satisfying, heart-healthy option that doesn’t compromise on taste. The roasted vegetables provide a wholesome balance to the juicy chicken, making it a complete and nourishing meal.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 2 cups baby carrots
• 2 cups baby potatoes, halved
• 1 cup brussels sprouts, halved
• 3 tbsp olive oil
• 1 tsp garlic powder
• 2 tsp fresh thyme leaves
• 2 tsp fresh rosemary, chopped
• 1 tsp black pepper
• Juice of 1 lemon

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a large bowl, combine carrots, potatoes, and brussels sprouts with 2 tablespoons of olive oil, garlic powder, half of the thyme, and rosemary. Toss to coat evenly.
3. Rub chicken thighs with the remaining olive oil, thyme, and rosemary, and season with black pepper.
4. Arrange the vegetables on a baking sheet and place the chicken thighs on top.
5. Roast in the oven for 35-40 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender.
6. Squeeze fresh lemon juice over the dish before serving.

Herb-roasted chicken with vegetables is an effortless way to elevate your Saturday dinner with minimal sodium but maximum flavor. The combination of roasted goodness and fresh herbs ensures a meal that’s both comforting and nutritious. Pair with a crisp side salad for an extra touch of freshness.

Lemon Garlic Chicken Stir-Fry

This lemon garlic chicken stir-fry is a quick and flavorful low-sodium meal that’s perfect for a busy Saturday evening. Loaded with vibrant vegetables and tender chicken, it’s a dish that brings brightness and zest to your dinner table.

Ingredients:

• 2 boneless, skinless chicken breasts, thinly sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 1 cup snap peas
• 3 tbsp olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• 1 tsp black pepper
• 1 tsp paprika
• 2 tsp low-sodium soy sauce

Instructions:

1. Heat 2 tablespoons of olive oil in a large skillet over medium heat.
2. Add chicken slices, season with black pepper and paprika, and cook until lightly browned, about 5-7 minutes. Remove from the skillet.
3. In the same skillet, add the remaining olive oil and sauté garlic until fragrant. Add broccoli, bell peppers, and snap peas, cooking for 5 minutes.
4. Return the chicken to the skillet, stir in lemon juice and soy sauce, and cook for another 2 minutes.
5. Serve hot with brown rice or quinoa for a complete meal.

This lemon garlic chicken stir-fry is an excellent choice for a flavorful and heart-healthy dinner. Its quick preparation and vibrant flavors make it a go-to for those looking to enjoy a satisfying meal without excessive sodium.

Slow-Cooked Balsamic Chicken

Slow-cooked balsamic chicken is a tender and savory dish that fills your home with enticing aromas. Ideal for a Saturday when you want minimal hands-on cooking, this recipe creates a meal rich in flavor without relying on salt.

Ingredients:

• 4 boneless, skinless chicken thighs
• 1 cup low-sodium chicken broth
• 1/4 cup balsamic vinegar
• 2 cloves garlic, minced
• 1 onion, thinly sliced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a skillet and sear chicken thighs for 2 minutes on each side.
2. In a slow cooker, layer the onions and garlic. Place chicken on top.
3. Combine chicken broth, balsamic vinegar, oregano, basil, and pepper in a small bowl. Pour over the chicken.
4. Cook on low for 6-8 hours or high for 3-4 hours.
5. Serve with steamed vegetables or mashed cauliflower for a low-carb option.

Slow-cooked balsamic chicken is a meal that rewards patience with bold, tangy flavors. It’s a great way to spend your Saturday letting the slow cooker do the work while you relax, resulting in a satisfying, low-sodium dinner.

Grilled Citrus Herb Chicken Salad

This grilled citrus herb chicken salad is a refreshing and light dinner option. Packed with protein and vibrant greens, it’s a perfect way to enjoy a flavorful meal without feeling weighed down.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 tbsp olive oil
• Juice and zest of 1 orange
• Juice and zest of 1 lemon
• 1 tsp garlic powder
• 1 tsp black pepper
• 4 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced cucumbers
• 1/4 cup shredded carrots
• 2 tbsp olive oil (for dressing)

Instructions:

1. In a small bowl, whisk together olive oil, orange juice, lemon juice, garlic powder, and pepper. Marinate chicken in the mixture for 30 minutes.
2. Preheat the grill and cook chicken for 6-8 minutes on each side or until fully cooked.
3. Let chicken rest for 5 minutes before slicing.
4. Assemble the salad with mixed greens, tomatoes, cucumbers, and carrots. Top with grilled chicken slices. Drizzle with olive oil and additional citrus juice if desired.

This citrus herb chicken salad is a vibrant and refreshing meal that combines the zest of citrus with the natural sweetness of fresh vegetables. It’s a great way to celebrate a healthy and satisfying Saturday dinner.

Chicken and Mushroom Quinoa Bake

Chicken and mushroom quinoa bake is a hearty and comforting dish that’s perfect for a cozy Saturday night. Combining lean protein, whole grains, and earthy mushrooms, this recipe is low in sodium but rich in flavor.

Ingredients:

• 2 cups cooked quinoa
• 2 boneless, skinless chicken breasts, cubed
• 2 cups mushrooms, sliced
• 1 cup unsweetened almond milk
• 1/2 cup shredded low-sodium cheese (optional)
• 1 tsp garlic powder
• 1 tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in a skillet and sauté mushrooms until tender. Remove and set aside.
3. In the same skillet, cook chicken cubes seasoned with garlic powder and black pepper until lightly browned.
4. In a baking dish, combine cooked quinoa, chicken, mushrooms, almond milk, and cheese if using. Mix well.
5. Bake for 20 minutes or until the top is golden and bubbly.

The chicken and mushroom quinoa bake is a one-dish wonder that brings warmth and comfort to your Saturday evening. With its wholesome ingredients and balanced flavors, it’s a dish that proves low-sodium eating can be deeply satisfying.

Spicy Cilantro Lime Chicken Tacos

These spicy cilantro lime chicken tacos are a vibrant and flavorful low-sodium dish that brings the zest of lime and the heat of chili to your dinner table. With tender chicken, fresh herbs, and simple ingredients, this dish makes for a quick and fun Saturday meal that’s perfect for taco night.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1/2 tsp black pepper
• Juice and zest of 2 limes
• 1/4 cup fresh cilantro, chopped
• 8 small corn tortillas
• 1 cup shredded lettuce
• 1/2 cup diced tomatoes
• 1/4 cup red onion, finely chopped

Instructions:

1. In a small bowl, mix olive oil, cumin, chili powder, paprika, black pepper, lime juice, and zest.
2. Rub the spice mixture over the chicken breasts and let marinate for 15-20 minutes.
3. Heat a grill pan over medium heat and cook chicken for 5-7 minutes per side or until fully cooked.
4. Let the chicken rest for 5 minutes before slicing.
5. Warm the tortillas, then assemble the tacos by placing the sliced chicken on each tortilla and topping with lettuce, tomatoes, red onion, and cilantro.

Spicy cilantro lime chicken tacos are the perfect low-sodium option for taco night. They’re packed with bold flavors, freshness from the cilantro and lime, and the heat of spices. These tacos are light yet satisfying and a fantastic way to enjoy a delicious meal with family or friends on a Saturday night.

Pesto Chicken with Zucchini Noodles

Pesto chicken with zucchini noodles is a healthy, low-sodium take on a classic Italian dish. With the fresh, aromatic flavors of basil pesto and the light crunch of zucchini noodles, this dish is an excellent way to enjoy a flavorful Saturday dinner without the added sodium.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup Parmesan cheese (optional)
• 2 cloves garlic
• 2 tbsp lemon juice
• 4 medium zucchinis, spiralized into noodles
• 1 tsp black pepper

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Season the chicken breasts with black pepper and 1 tablespoon of olive oil. Bake for 20-25 minutes, until fully cooked.
3. While the chicken is baking, prepare the pesto: In a food processor, combine basil, pine nuts, Parmesan (if using), garlic, lemon juice, and the remaining tablespoon of olive oil. Pulse until smooth.
4. Sauté the zucchini noodles in a skillet over medium heat for 3-4 minutes, just until tender.
5. Slice the chicken and serve over the zucchini noodles with a generous amount of pesto on top.

Pesto chicken with zucchini noodles is a vibrant, low-sodium dish that packs a punch of flavor without the excess salt. The fresh pesto and zucchini noodles offer a nutritious, gluten-free alternative to traditional pasta, making it a light and satisfying meal perfect for a Saturday evening.

Mediterranean Chicken Skewers with Tzatziki Sauce

These Mediterranean chicken skewers with tzatziki sauce are an excellent low-sodium option for a flavorful and satisfying Saturday dinner. The marinated chicken is grilled to perfection and served with a cool, tangy cucumber yogurt sauce that complements the smoky flavors of the skewers.

Ingredients:

• 4 boneless, skinless chicken breasts, cut into 1-inch cubes
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp garlic powder
• 1/2 tsp black pepper
• Juice of 1 lemon
• 1 cup Greek yogurt
• 1/2 cucumber, finely grated
• 1 tbsp fresh dill, chopped

Instructions:

1. In a bowl, combine olive oil, oregano, garlic powder, black pepper, and lemon juice. Add the chicken cubes and marinate for at least 30 minutes.
2. Preheat the grill to medium heat and thread the marinated chicken onto skewers. Grill the chicken for 6-8 minutes, turning occasionally, until fully cooked.
3. While the chicken is grilling, prepare the tzatziki sauce by mixing Greek yogurt, grated cucumber, fresh dill, and a pinch of black pepper in a bowl.
4. Serve the grilled chicken skewers with the tzatziki sauce on the side for dipping.

Mediterranean chicken skewers with tzatziki sauce are a delicious and refreshing low-sodium dinner choice. The combination of savory chicken and cool, creamy tzatziki makes this dish a satisfying option for a light yet flavorful Saturday meal.

Baked Chicken Parmesan with Zucchini

Baked chicken parmesan with zucchini is a low-sodium, healthier twist on the classic Italian dish. The chicken is coated in a crispy breadcrumb crust, topped with marinara and cheese, and baked to golden perfection. Paired with roasted zucchini, this dish is a complete and satisfying meal.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup whole-wheat breadcrumbs
• 1/2 cup low-sodium marinara sauce
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 tbsp olive oil
• 2 medium zucchinis, sliced
• 1 tsp garlic powder
• 1 tsp dried basil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Coat the chicken breasts in whole-wheat breadcrumbs and place them on a baking sheet. Drizzle with olive oil and bake for 20-25 minutes or until golden and cooked through.
3. While the chicken is baking, toss the zucchini slices with garlic powder, basil, and olive oil. Roast in the oven for 15 minutes or until tender.
4. Remove the chicken from the oven, top each piece with marinara sauce and cheese, then bake for another 5 minutes until the cheese melts.
5. Serve the baked chicken parmesan with roasted zucchini on the side.

Baked chicken parmesan with zucchini is a healthier, low-sodium alternative to the traditional version. The crispy chicken and melty cheese, combined with the roasted zucchini, create a satisfying dish that’s perfect for a cozy Saturday dinner.

Chicken and Spinach Stuffed Sweet Potatoes

Chicken and spinach stuffed sweet potatoes are a wholesome, nutrient-packed dinner option. The sweet potatoes provide a natural sweetness, while the chicken and spinach filling is savory and satisfying. This low-sodium dish is filling yet light, making it a perfect meal for a Saturday night.

Ingredients:

• 4 medium sweet potatoes
• 2 boneless, skinless chicken breasts, cooked and shredded
• 2 cups fresh spinach, chopped
• 1/2 cup low-sodium chicken broth
• 1 tsp garlic powder
• 1 tsp black pepper
• 1/2 cup shredded low-sodium cheese (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork and bake for 45-60 minutes, until soft.
3. In a skillet, sauté spinach until wilted, then add shredded chicken, garlic powder, black pepper, and chicken broth. Cook until heated through.
4. Once the sweet potatoes are cooked, slice them open and fluff the insides with a fork.
5. Stuff each sweet potato with the chicken and spinach mixture and top with shredded cheese if desired.

Chicken and spinach stuffed sweet potatoes offer a nutritious, filling meal that balances savory and sweet flavors. With tender chicken and spinach in a soft, baked sweet potato, this low-sodium dish is both comforting and healthy—perfect for a Saturday dinner.

Garlic and Herb Chicken with Roasted Asparagus

Garlic and herb chicken with roasted asparagus is a simple yet flavorful low-sodium dish that makes for a light and healthy Saturday dinner. The garlic and herbs infuse the chicken with aromatic flavors, while the asparagus adds a fresh and crunchy element to the meal. This dish is a great way to enjoy a balanced meal without sacrificing taste.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp black pepper
• 1 bunch asparagus, trimmed
• 1 tbsp lemon juice

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Rub the chicken breasts with olive oil, minced garlic, oregano, thyme, and black pepper.
3. Arrange the chicken on a baking sheet and bake for 20-25 minutes until fully cooked.
4. While the chicken is baking, place the asparagus on a separate baking sheet, drizzle with olive oil, and season with black pepper. Roast for 12-15 minutes, or until tender.
5. Serve the garlic and herb chicken with the roasted asparagus and a squeeze of fresh lemon juice.

Garlic and herb chicken with roasted asparagus is an elegant yet simple low-sodium dinner that highlights fresh flavors and lean protein. The savory chicken and roasted asparagus make this dish both satisfying and nutritious—ideal for a light Saturday meal.

Chicken and Cauliflower Rice Stir-Fry

Chicken and cauliflower rice stir-fry is a nutritious, low-sodium alternative to traditional fried rice. The cauliflower rice provides a low-carb base, while the tender chicken and colorful vegetables add flavor and texture. This dish is both healthy and satisfying, making it an excellent choice for a Saturday night dinner.

Ingredients:

• 2 boneless, skinless chicken breasts, cubed
• 3 cups cauliflower rice
• 1 cup mixed bell peppers, diced
• 1/2 cup onions, chopped
• 1/2 cup peas
• 2 tbsp low-sodium soy sauce
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp ground ginger
• 2 eggs, scrambled

Instructions:

1. Heat olive oil in a large skillet or wok over medium heat.
2. Add the chicken cubes and cook until browned, about 5-7 minutes. Remove from the skillet and set aside.
3. In the same skillet, sauté onions, bell peppers, and peas until softened. Add the cauliflower rice, garlic powder, and ground ginger. Stir-fry for 3-4 minutes until heated through.
4. Push the vegetables and cauliflower rice to one side of the pan, and scramble the eggs in the empty space. Once cooked, mix the eggs into the rice mixture.
5. Add the chicken back to the skillet, drizzle with low-sodium soy sauce, and stir everything together. Serve hot.

Chicken and cauliflower rice stir-fry is a delicious and low-sodium meal that is packed with flavor and nutrients. It’s a great way to enjoy the savory goodness of stir-fry without the extra sodium, making it perfect for a healthier Saturday night dinner.

Lemon Rosemary Chicken with Quinoa Salad

Lemon rosemary chicken with quinoa salad is a fresh and zesty low-sodium dinner that combines the bright flavors of lemon and rosemary with a healthy quinoa salad. This meal is high in protein, fiber, and healthy fats, making it perfect for a balanced Saturday dinner.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 1 lemon, zest and juice
• 2 tsp fresh rosemary, chopped
• 1 cup quinoa
• 2 cups mixed greens
• 1/2 cucumber, diced
• 1/4 cup cherry tomatoes, halved
• 1 tbsp balsamic vinegar

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a small bowl, mix olive oil, lemon juice, lemon zest, and rosemary. Rub the mixture onto the chicken breasts.
3. Bake the chicken for 20-25 minutes or until fully cooked.
4. While the chicken bakes, cook the quinoa according to package instructions. Once cooked, fluff with a fork and allow to cool slightly.
5. Toss the cooked quinoa with mixed greens, cucumber, cherry tomatoes, and balsamic vinegar.
6. Serve the lemon rosemary chicken over the quinoa salad.

Lemon rosemary chicken with quinoa salad is a light, refreshing, and nutrient-dense meal perfect for a Saturday dinner. The fragrant lemon-rosemary chicken pairs wonderfully with the fiber-rich quinoa salad, making it a balanced and satisfying dish.

Grilled Chicken with Avocado Salsa

Grilled chicken with avocado salsa is a delicious and healthy low-sodium option for a satisfying Saturday meal. The smoky grilled chicken is topped with a refreshing avocado salsa that brings a burst of freshness and flavor. This dish is perfect for those looking for a flavorful yet light dinner.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• 1/2 tsp black pepper
• 2 avocados, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup cilantro, chopped
• Juice of 1 lime
• Salt to taste

Instructions:

1. Preheat the grill to medium heat.
2. Rub the chicken breasts with olive oil, chili powder, cumin, and black pepper.
3. Grill the chicken for 6-8 minutes per side until fully cooked.
4. While the chicken is grilling, prepare the avocado salsa by combining diced avocados, red onion, cilantro, lime juice, and a pinch of salt in a bowl.
5. Once the chicken is cooked, top with the fresh avocado salsa and serve.

Grilled chicken with avocado salsa is a light, flavorful dish that offers a perfect balance of smoky, creamy, and fresh flavors. The low-sodium profile and vibrant ingredients make this a great choice for a healthy and satisfying Saturday night dinner.

Chicken and Roasted Sweet Potato Bowls

Chicken and roasted sweet potato bowls are a hearty and nutritious low-sodium meal that is perfect for a filling Saturday dinner. The roasted sweet potatoes provide a natural sweetness that complements the savory chicken, creating a balanced meal full of vitamins and nutrients.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 medium sweet potatoes, peeled and cubed
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1/2 cup Greek yogurt
• 1 tbsp lime juice
• 1/4 cup cilantro, chopped

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the sweet potato cubes with olive oil, smoked paprika, garlic powder, and black pepper. Spread on a baking sheet and roast for 20-25 minutes, flipping halfway through.
3. While the sweet potatoes roast, grill or bake the chicken breasts for 20-25 minutes, until fully cooked.
4. In a small bowl, mix Greek yogurt with lime juice to make a creamy dressing.
5. Once the chicken and sweet potatoes are cooked, slice the chicken and serve it over the roasted sweet potatoes. Drizzle with the yogurt-lime dressing and top with fresh cilantro.

Chicken and roasted sweet potato bowls are a nutrient-packed, low-sodium dinner option that’s both filling and flavorful. The combination of savory chicken and sweet potatoes, topped with a tangy yogurt-lime dressing, makes for a delicious and satisfying Saturday meal.

Note: More recipes are coming soon!