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Boneless, skinless chicken breasts are marinated in lemon, garlic and oregano to create the most vibrant, delicious flavors without any added sodium. This simple recipe is perfect for a quick weeknight meal or for use in salads and other dishes.

Approximate sodium content: 76mg per serving

We love boneless, skinless chicken breasts because they’re delicious, lean, versatile, and a great source of protein. But we also know chicken breasts often need a little help from salt. Not this recipe! With a mix of just a few simple ingredients, these chicken breasts are bursting with flavor. Upon having your first bite, I’m betting your reaction will be… wow!

Sodium Notes By Alex G., Registered Dietitian

This simple and bright-tasting low-sodium lemon chicken is perfect for a quick weeknight meal. The marinade contains only low-sodium ingredients with bright and fresh natural flavors, so the main ingredient to keep an eye on in this recipe is the chicken. When you’re choosing a brand of boneless skinless chicken breasts at the grocery store, be sure to read the nutrition label carefully. The amount of sodium can vary widely since some brands have a brothy, salty liquid added to make the chicken stay plump in the package. Try adding the suggested extra squeeze of lemon to your chicken after cooking to see how one simple ingredient can add a lot of bright fresh flavor without adding any sodium.

Simple Ingredients and Preparation

For this recipe, we use fresh, boneless, skinless chicken breasts of around 8-10 ounces each. This is a pretty common size. They will cook best if they are an even thickness so place them on a paper plate, cover with a piece of plastic wrap and pound to around 3/4″ thick. This will also help tenderize the meat. Then, take a fork and pork several holes in both sides of the chicken. This further tenderizes and allows the marinade to penetrate better.

Recipe for low sodium lemon pepper chicken breasts

To make our marinade, we’ll zest the rind of 1 lemon, then juice the lemon. Do this over a medium-sized bowl. Add in the olive oil, lemon pepper seasoning, minced garlic, and onion powder and mix well. Add the chicken breasts to a large zip-top bag and pour in the marinade. Close the bag and massage that marinade in well, being sure it’s coating all sides of the chicken. Then let it sit in the refrigerator for at least 30 minutes to marinate.

Cook in Oven at 400°(F) for 25-30 Minutes

We’ll roast these chicken breasts in the oven for about 25–30 minutes. Start by preheating your oven to 400°F, then line a sheet pan with parchment paper and place the marinated chicken breasts on the pan.

The most important thing when cooking boneless, skinless chicken breasts is internal temperature, not the clock. Chicken is done at 165°F, and anything beyond that is where dryness creeps in. After about 20 minutes, start checking the internal temperature in the thickest part of the chicken using an instant-read thermometer.

Here’s the key: pull the chicken from the oven when it reaches about 160°F. As the chicken rests, it will continue to cook from residual heat and naturally rise to 165°F. This prevents overcooking and gives you chicken that’s juicy, tender, and perfectly cooked every time. There’s also no need to flip the chicken during cooking—just let the oven do the work.

Let Rest

After we remove the chicken from the oven, place on a plate and let sit for about 5 minutes. This is important as it will allow the internal juices to redistribute and the meat will be tender, juicy, and delicious when we finally cut into it.

Serve

Our low-sodium lemon chicken breasts are perfect as the main course for any meal. You can serve them with a lemon slice on top for even more flavor. I like to serve with fresh vegetables and brown rice. But feel free to use your favorite side-dishes.

This chicken is also perfect for making salads! Serve over fresh lettuce, spinach, tomatoes, cucumbers, etc. for a protein packed and delicious salad.

Frequently Asked Questions

Question: Can this recipe be doubled?
Answer: Absolutely! Just adjust the ingredients accordingly.

Question: Will they have more flavor if marinated longer?
Answer: A longer marinating time won’t make much of a difference.

Question: How long can the cooked kitchen be kept in refrigerator?
Answer: Kept in an air-tight container, the cooked chicken will keep for 3-4 days in the refrigerator. It can also be frozen if wrapped tightly with plastic wrap, then placed in a freezer bag. It will keep in the freezer for up to 3 months.