Whenever I’m short on dinner ideas, I turn to my low sodium baked chicken routine, it’s one of those recipes that never fails. With a few simple ingredients like olive oil, lemon juice, and a quick 2-minute spice blend, you can create a baked chicken breast that’s both tender and juicy.
What I love most is how versatile this dish is, you can follow the base recipe or go freestyle with your favorite seasonings. The prep takes almost no effort, yet the flavorful result feels like something far more elaborate. It’s truly salt-free but still bursting with taste, which makes it a perfect choice for anyone trying to enjoy a low sodium lifestyle.
When you bake these breasts to perfection, the bold spice rub and light maple glaze transform them into a heart-healthy, high-protein meal that’s diabetic-friendly and nutritious. With only 82mg sodium per serving, it’s a balanced option that supports muscle health and keeps excess salt in check.
Whether made in the oven or air fryer, it’s an easy go-to dish any night of the week. I often serve it with roasted veggies, fresh brown rice, or something fluffy on the side — making it both satisfying and great for the heart. With around 39g protein, it fuels the body while maintaining a healthy diet.
What Equipment Do I Need?
Oven or air fryer – for baking or air-frying the chicken depending on your cooking method.
9 x 9 inch baking dish or rimmed baking sheet lined with parchment paper – ensures even heat and easy cleanup.
Meat mallet or tenderizer – to pound the chicken breasts for even thickness and uniform cooking.
Mixing bowls – for combining spices, olive oil, and lemon juice to create the perfect rub.
Brush – to evenly coat the chicken with oil or spice mixture.
Instant-read thermometer – to check that the internal temperature reaches 165°F for safe, juicy results.
Tongs – for flipping or handling hot chicken easily.
Measuring spoons – to ensure accurate spice and seasoning ratios
How To Make This Recipe
- Preheat the oven to 425 degrees Fahrenheit.
- Prep the chicken by removing the breasts from the package and using a meat mallet to pound them to about 3/4 inch thickness so they cook evenly.
- Place the breasts in a 9 x 9 inch baking dish.
- Drizzle each breast with olive oil and lemon juice.
- In a separate bowl, combine spices — garlic powder, onion powder, thyme, smoked paprika, chili powder, and cayenne pepper — to create a flavorful rub.
- Sprinkle the rub evenly over the chicken breasts.
- Bake for 20-25 minutes or until the internal temperature reaches 165°F.
- Let the chicken rest for 5 minutes before slicing and garnish with fresh parsley before serving.
Air Fryer Method:
- Prepare the air fryer by setting it to 375°F.
- Pat dry the breasts with paper towels and brush them with olive oil.
- Coat generously with the same dry rub mixture.
- Cook for 12 to 15 minutes, flipping halfway through for even results.
- For a glossy finish, lightly brush with maple syrup in the final minutes.
- Remove and serve warm for a juicy and flavorful result.
- Store leftovers in an airtight container in the refrigerator for up to 3 days to keep them fresh.
