Indulging in a comforting skillet dish doesn’t have to mean sacrificing health, especially when it comes to sodium levels. This recipe for low sodium skillet chicken thighs and sauce offers a delicious solution, bringing together tender chicken thighs with a rich, creamy sauce that’s light on salt. It’s a perfect example of how you can enjoy satisfying flavors without compromising your sodium goals.
I plan to use this recipe a lot in the future because it is really quick to make and it’s great for meal preps! The sauce goes great over many different sides like roasted veggies, rice, mashed potatoes, etc.. You will be hard pressed to feel you are eating the same dish over and over.
Sodium in low sodium skillet chicken thighs and sauce compared:
It is surprising how high the sodium is in many recipes. With just a few easy changes this low-sodium skillet chicken and sauce recipe clocks in at a comfortable 139 milligrams sodium per serving.
| Typical sodium amount per serving | 450+ mg |
| Sodium per serving for this recipe | 139 mg |
| Calories per serving | 259 |
| Makes 4 = servings | 1 |
The largest contributor of sodium is the chicken at 75 milligrams. The broth, cream, and honey mustard add the remainder of the sodium. Note that honey mustard should be around 25mg per tsp.
Key Ingredients
- Chicken thighs – You can use skin-on or skinless chicken thighs, whatever you prefer. Chicken thighs with the skin will have more flavor and the skin will get nice and crispy.
- Spices – Tony Chachere’s no salt Cajun seasoning (paid link) creates a great super easy rub for the chicken. Onion powder, garlic powder, paprika and black pepper to season to taste.
- Olive oil – for cooking the chicken.
- Butter – to create a rich and delicious sauce.
- Shallots – look for shallots by the garlic at the grocery store.
- Pre-minced garlic – The fundamental aromatics for any recipe.
- Chicken broth – for the sauce. You can also use white wine.
- Lemon juice – to brighten up the sauce.
- Thyme – a bit of thyme always goes well with the chicken.
- Red pepper flakes – adds a little heat.
- Half and half cream – Less fat than heavy cream to finish the sauce, don’t skip it! It takes the sauce the extra mile.
- Parsley – for garnish.
Find the full printable recipe with specific measurements below.
How to make:
Making low sodium skillet chicken thighs and sauce is a delicious and healthy way to enjoy a flavorful meal. By reducing the amount of salt used and choosing herbs and spices, this recipe focuses on using natural ingredients like garlic, lemon juice, and herbs to enhance the chicken’s flavor without relying on salt. Follow these simple steps to create a savory dish that you will love, while keeping your sodium intake in check.
Step 1 – remove any extra fat and pat the chicken thighs dry. Season with Tony Chachere’s Creole Seasoning No Salt. Meat should be at room temperature when you are ready to fry.
Step 2 – Coat the pan well with olive oil cooking spray and add the chicken cook for 5 to 6 minutes per side. I usually cook it until about 155°F – it will finish cooking later in the sauce.
Step 3 – Add butter and onions and begin sauteing for two or three minutes then add the garlic and saute for additional one minute.
Step 4 – Add in low sodium broth and begin scraping pan to deglaze. Reduce heat to medium low.
Step 5 – Slowly add cream – stirring vigorously. Be sure to scrape any remaining bits on the bottom of the pan for extra flavor.
Step 6 – Add thighs back into pan and cover with sauce. Cover pan and simmer over medium-low heat and chicken is cooked through, about 15-20 minutes or 165°F.
How To Store
What I like best about this recipe is that it makes the most delicious leftovers. You can cook this meal prep and eat almost all week long.
To store: Let leftovers cool before storing in airtight containers. Leftovers will keep in the fridge for about 3-4 days.
To freeze: Leftovers may be frozen for up to 3 months in an airtight container. And yes, you can freeze it with noodles or rice too!
Reheating
Low sodium thighs and sauce can be reheated on a covered plate in the microwave for 1 – 1 1/2 minutes.
Serving
Chicken thighs can be served over rice or mashed potatoes. Try with angel hair pasta and your favorite veggie. The sauce goes great over just about anything!
More easy chicken recipes you’ll love!
This chicken stir-fry is just one of many chicken breast recipes to love. Give these easy and flavorful dinner ideas a try!
Tips for making Low-Sodium Skillet Chicken Thighs and Sauce
- The number one mistake people make is preheating a pan with oil in it. Never preheat a pan with oil in it. Number one it is dangerous and second, oil will start breaking down over the long preheat period. Add oil (think of it as a light coating of oil for the pan, not the food) just before adding ingredients.
- Adjust Seasoning – Taste and adjust seasoning as needed. You can always add more salt-free herbs and spices to enhance flavor.
- Creamy Texture – To ensure a creamy sauce, stir the cream gently into the broth mixture and simmer just until thickened.
If you make this savory chicken recipe, please let me know how you liked the Low Sodium Skillet Chicken thighs and Sauce and leave a rating in the comments! You can also follow me on Facebook (Share a photo!) or Pinterest for when new recipes come out.
Low Sodium Skillet Chicken Thighs and Sauce
Ingredients
- 4 boneless chicken thighs (about 1 ½ pounds*)
- 1 tablespoon Olive oil cooking spray
- 2 tablespoons garlic pre-minced
- 1 shallot (finely chopped or minced)
- 3/4 cup no salt added chicken broth
- 1/2 cup half and half
- 1 tablespoon honey mustard (should be around 25mg per tsp.)
- 1 tablespoon Tony Chachere’s Creole Seasoning No Salt
- 1 tablespoon butter
- 1 tablespoon fresh lemon juice
- 1 teaspoon ground thyme leaves (add more to taste)
- 1/4 teaspoon crushed red pepper flakes
- Fresh parsley (chopped (for garnish))
- optional black pepper, garlic powder, onion powder, paprika (season to taste)
Preparation
- Preheat pan over medium – meanwhile, prepare chicken, cut vegetables, and measure the remaining ingredients.
Prepare the Chicken Thighs:
- Use a paper towel to pat the chicken thighs dry. Spritz with olive oil cooking spray. (Just enough to make seasoning stick.) Season the chicken thighs with Tony Chachere’s Creole Seasoning No Salt on both sides.
- In a large skillet, heat olive oil over medium-high heat. Add the chicken thighs and cook until golden brown, about 5-6 minutes per side. Remove from skillet and set aside.
Make the Cream Sauce:
- In the same skillet, reduce the heat to medium. Add butter and shallot, sauté until softened and fragrant, about 2 minutes. Add minced garlic and cook an additional 1 minute.
- Pour in chicken broth, scraping up any browned bits from the bottom of the skillet.
- Slowly pour in half and half cream stirring vigorously. Add remaining ingredients and stir to combine. Simmer gently until the sauce thickens slightly, about 5 minutes. Season with optional salt-free spices to taste.
Finish Cooking:
- Return the chicken thighs to the skillet along with any juices. Spoon some of the sauce over the chicken.
- Cover and simmer over medium-low heat until the chicken is cooked through, about 15-20 minutes. Ensure the internal temperature of the chicken reaches 165°F.
Serve:
- Transfer the chicken thighs to a serving plate. Spoon the creamy sauce over the chicken.
- Garnish with chopped parsley and serve hot. Optionally, serve with steamed vegetables or a side salad or rice.
Notes
- Adjust Seasoning: Taste and adjust seasoning as needed. You can always add more salt-free herbs and spices to enhance flavor.
- Creamy Texture: To ensure a creamy sauce, stir the cream gently into the broth mixture and simmer just until thickened.
Utensils & special ingredients used
I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.
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