Looking for a delicious and heart-healthy meal? Try this Low Sodium Lemon Pepper Chicken recipe! Perfect for those watching their sodium intake, this easy-quick-to-make dish is packed with flavor and ZEST without the extra salt. Say goodbye to bland chicken and hello to a vibrant, tasty meal that won’t compromise your loso goal with a healthier tangy twist on a classic favorite!
Hey there, fellow LoSo foodie friends! If you’re tired of eating bland, high-sodium chicken meals that make your taste buds snooze, you’ve come to the right website. My Low Sodium Lemon Pepper Chicken is here to save you from the extra sodium. Not only is it super zesty and full of flavor, but it’s also in line with your LoSo diet goals. It will jumpstart your taste buds. So let’s get started and cook up dinner with a dish that’s as easy to make as it is to enjoy!
The Down Low on Low Sodium Lemon Pepper Chicken
Low sodium doesn’t mean sacrificing flavor! Traditional lemon pepper chicken recipes often pack in loads of salt, which can spike your sodium intake. For instance, I saw most lemon pepper chicken recipes averaging 600~mg with some that are 1000mg+ of sodium per serving.
Compare that to my homemade Low Sodium Lemon Pepper Chicken, which contains just 49mg per serving for a 4 oz. serving. (about 1/2 breast) That’s a massive reduction, allowing you to enjoy a flavorful lean chicken based meal without worrying about your sodium levels.
| Typical sodium amount per serving | 600+ mg |
| Sodium per serving for this recipe | 49mg |
| Calories per serving | 165 |
| Makes 4 servings of 1/2 breast | 1 portion |
Ingredients
- Skinless chicken breast – A versatile lean protein.
- Lemons – For zesting and lemon slices for a tangy flavor.
- Unsalted chicken broth – Flavorful liquid addition.
- Avocado oil – A healthy fat to develop a crust on the chicken.
- Cornstarch – Helps develop a crust and velvets the chicken.
- Spices – Dash lemon pepper seasoning, garlic powder, Za’atar seasoning, or optionally coarse ground pepper.
Find the full printable recipe with specific measurements below.
A note about Za’atar Seasoning
I use za’atar spice in place of the traditional pepper. I think it has a wonderful flavor beyond pepper. It is a coarse seasoning and would do well to have on hand in your kitchen. I use this za’atar seasoning (paid link) almost all the time in place of pepper having only 10mg sodium per 1/4 cup.
Be sure to check the labels! Sodium content varies wildly between and even within some brands.
You may substitute traditional cracked pepper if needed.
How to make low sodium lemon pepper chicken
1 – Zest the lemons to make about 2 tablespoons of zest. Mix cornstarch, za’atar, and garlic powder on a separate plate.
2 – Slice the remainder of the lemons and tomatoes.
3 – Combine the lemon zest and avocado oil.
4 – Remove excess bits and butterly the chicken.
5 – Dredge the chicken in the oil zest mix and then the cornstarch mix.
6 – Cook the chicken for about 3 minutes per side.
7 – Roast or pan-fry the lemon and tomatoes.
8 – Deglaze the pan and make the lemon sauce. Add the chicken back to the and spoon the sauce over them.
9 – Garnish and serve promptly and enjoy! So good!
Find the full printable recipe with specific instructions below.
What to serve with Low Sodium Lemon Pepper Chicken?
For something different than the typical side dish, try these low sodium side dishes.
- Quinoa: A nutritious, protein-packed side that complements the chicken’s flavor.
- Steamed Vegetables: Light and healthy, perfect for a balanced meal.
- Sweet Potato: Roasted or mashed, it adds a subtle sweetness and pairs well.
- Green Salad: Fresh and crunchy, it provides a refreshing contrast.
- Whole Grain Rice: A hearty, fiber-rich option to round out your plate.
Recipe Variations
- For a spicy version of Lemon Pepper Chicken: Add a pinch of cayenne pepper or crushed red pepper flakes to suit for a spicy kick.
- Herb-Infused: Mix in fresh herbs like rosemary or thyme for added flavor.
- Citrus Twist: Use lime or orange juice in place of lemon for a different citrus profile.
- Garlic Lovers: Increase the minced garlic for a stronger flavor or add garlic powder.
- Creamy Version: Stir in a small amount of low-fat cream for a creamy sauce.
- This recipe is also great for seafood / fish. Salmon is fantastic.
How to store your leftovers
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Can you freeze low-sodium lemon pepper chicken?
Yes, you can freeze extras! Store the cooked chicken in a freezer-safe container for up to 3 months. Separate breasts with a piece of freezer paper, to separate easily without thawing.
Reheating your enchilada sauce
Thaw in the refrigerator overnight before reheating. To reheat, simply place in the microwave on medium or warm in a skillet over low heat until warmed through. Be sure not to overheat to avoid drying out the chicken and over cooking.
My tips for the best low sodium lemon pepper chicken
- Use an instant-read thermometer to get the perfect juicy tender chicken on the inside. This is the instant-read thermometer (paid link) I use.
- I don’t use lemon juice specifically in the seasoning. If you want to, give a light squeeze, add juice to the zest and oil mix. What I like to do is slice the lemons and tomato up and pan-fry/char it. It tastes sweeter (also pleasing to the eye) and you have the option to squeeze some over the chicken to your liking.
- My secret to getting the lemon zest to stick to the chicken is to only use a bit of oil. Just enough to make the chicken “sticky”. Use too much oil and the zest will just slide off and oversaturate the flour mix.
A few of my other great chicken dishes to enjoy!
I hope you enjoy making and savoring this Low Sodium Lemon Pepper Chicken recipe as much as I did! If you made it, please leave a rating and a comment. Feel free to like and follow on my Facebook page and Pinterest for more tasty updates. Have fun and enjoy!
Low Sodium Lemon Pepper Chicken Recipe
IngredientsÂ
- 2 large chicken breasts (Cut in half lengthwise “butterflied”.)
- 1 cup unsalted chicken broth
- 2 lemons (larger sized, zest 1 ½ – 2 tablespoons of lemon rind and slice.)
- 2 tomatoes, medium (sliced)
- 2 tablespoons cornstarch
- 1 tablespoon Dash lemon pepper seasoning
- 2 tablespoons za’atar seasoning
- 1 1/2 tablespoons Garlic powder (double check it is salt free)
- 2 tablespoons avocado or extra virgin olive oil
- 1 tablespoons unsalted butter
- 1 tablespoons garlic – pre-minced
PreparationÂ
- Zest the lemons to make 1 1/2 – 2 tbsp of lemon zest. Avoid grating the underlying white pith, it can be bitter. Slice lemons and optional tomato.
- (a.) Prepare the dry coating by mixing cornstarch, za’atar and garlic powder in a shallow bowl. (b.) Place zest into a separate mixing bowl and 1 Tbsp avocado oil and 1 Tbsp Dash lemon pepper seasoning. Mix to combine.
- Slice the chicken breasts in half horizontally. Pound cut breast to make an even thickness, if required, to cook evenly. Add chicken and using your hands, coat the oil mixture all over chicken. Making a coating assembly line, pat chicken into flour mixture to coat, shaking to remove excess.
- Pre-heat large skillet. Then add 1 tablespoon oil over medium-high heat for close to 1 minute. (Do not let oil set after heating, or it will start breaking down.) Add the chicken and sear for 3 to 4 minutes, then turn over and cook for another 3 to 4 minutes. Use an instant-read thermometer to verify chicken reaches 160°F for best results. Chicken will continue to cook slightly by itself to the perfect temperature. Remove to a plate.
- Optional: Bring it up a notch and immediately pan-fry / char lemon and tomato slices if desired. (I highly recommend.)
- Add the butter to the pan, and saute the garlic in the butter for about 30 seconds. Add the chicken broth and any leftover lemon zest / juice to de-glaze and simmer sauce for two minutes.
- Add chicken back to the pan, and spoon the sauce on top. Garnish with fresh chopped parsley, lemon and tomato (opt.) slices if desired.
Storage & reheating:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing the cooked chicken in a freezer-safe container for up to 3 months. Separate breasts with a piece of freezer paper to separate easily without thawing.
- To reheat thaw in the refrigerator overnight before reheating. To reheat, simply place in the microwave on medium or warm in a skillet over low heat until warmed through. Be sure not to overheat to avoid drying out the chicken and over cooking.
Video
Notes ______________________________________________
- An instant-read thermometer (paid link) is essential to cook the chicken perfectly.
- Watch the ingredient lists on store-bought lemon pepper seasonings. Most have sodium and low-quality ingredients. I use the Dash Lemon Pepper Seasoning (paid link). Obviously, it has no sodium and is widely available. I also think it has a much more tangy lemon zest flavor.
- I use za’atar spice (paid link) in place of pepper as I think it has a wonderful flavor beyond pepper. It is also a coarse seasoning and would do well to have on hand in your kitchen. But you may substitute cracked pepper if needed.
- Minced garlic is added when de-glazing to avoid cooking too long and becoming bitter.
- This recipe is also great for seafood / fish. Salmon is fantastic.
- Homemade Low Sodium Lemon Pepper Chicken recipe nutrition assumes 4 servings.
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.
https://tastyhealthyheartrecipes.com/main-dishes/entrees/easy-low-sodium-lemon-pepper-chicken-recipe/© 2024 Tasty Healthy Heart Recipes
Hello, I’m Bill
Welcome! After my stroke, I began to prepare low-sodium and reduced-fat meals. Tasty, easily prepared meals that can help you change to a low-sodium diet for a healthier life. Read more…
