Low Sodium Baked Chicken

By Adam Fisher
Published 2/7/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic
Low Sodium Baked Chicken

This Low Sodium Baked Chicken is a heart-healthy, high-protein meal with only 82mg of sodium per serving. With its bold spice rub and light maple glaze, this diabetic-friendly dish delivers incredible taste without excess salt. This tender and juicy chicken recipe can be prepared in the oven or air fryer, making it an easy and nutritious option for any night of the week. With 39g of protein, it supports muscle health while keeping sodium in check. Whether you serve this healthy chicken dinner with roasted fresh veggies or fluffy brown rice, this flavorful dish ensures a satisfying meal that’s good for your heart and perfect for a balanced diet.

Keeping an eye on your salt intake? Check out all of our delicious and easy low sodium chicken recipes!

Total Time
30 minutes
Servings
2
Calories
308
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Ingredients

Recipe yields 2 servings

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How to Make Low Sodium Baked Chicken

  1. Step 1

    Prepare the Chicken: Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper; set aside. If using an air fryer, preheat it to 375°F. Pat chicken breasts dry with paper towels and lightly pound using a meat tenderizer.

  2. Step 2

    Make the Dry Rub: In a small bowl, mix together garlic powder, onion powder, smoked paprika, ground cumin, brown sugar, black pepper, ground mustard, ground cinnamon, and cayenne pepper (if using).

  3. Step 3

    Season the Chicken: Brush the chicken breasts with olive oil. Generously rub the spice mixture onto both sides of the chicken breasts, pressing gently so the seasoning adheres.

  4. Step 4

    For Cooking in Oven: Place chicken breasts on prepared baking sheet. Bake for 18 to 22 minutes, or until internal temperature reaches 165°F when a meat thermometer is inserted into the thickest part of the chicken. For a glossy finish, brush chicken with maple syrup during the last 5 minutes of cooking.

  5. Step 5

    For Cooking in Air Fryer: Lightly grease air fryer basket with nonstick cooking spray. Place chicken breasts in prepared basket in a single layer. Cook for 12 to 15 minutes, flipping halfway through, until internal temperature reaches 165°F. If desired, brush with maple syrup during the last 2 minutes of cooking.

  6. Step 6

    Rest and Serve: Remove chicken from oven or air fryer and let rest for 5 minutes before slicing (this keeps it juicy!). Serve warm and enjoy! For any leftovers, store in an airtight container in the refrigerator for up to 3 days.

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Nutrition Facts

Serving Size:
6 oz chicken

308
Calories
12
g
Fat
124
mg
Cholesterol
82
mg
Sodium
9
g
Carbs
2
g
Sat. Fat
1
g
Fiber
39
g
Protein
6
g
Sugars
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