Introduction
Looking for a flavorful, low-sodium recipe that doesn’t taste bland? You’re in the right place! This Low-Sodium Herb Grilled Chicken with Steamed Veggies is packed with flavor, incredibly easy to make, and perfect for anyone managing their salt intake—especially in the USA, where sodium levels in food are often high.
This dish contains just 1 mg of sodium per serving (naturally occurring), making it suitable for individuals with high blood pressure, heart conditions, or those following a doctor-recommended low-sodium diet.
Let’s get cooking!
Ingredients
For the Herb Grilled Chicken (serves 2):
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder (no salt added)
- 1 tsp onion powder
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp paprika
- Freshly ground black pepper, to taste
- 1 tbsp lemon juice
For the Steamed Veggies:
- 1 cup broccoli florets
- 1/2 cup carrot slices
- 1/2 cup zucchini, sliced
- 1/2 tsp olive oil
- 1/2 tsp fresh lemon juice
- Cracked black pepper, to taste
💡 CookWithKushal Tip: Always check your spice labels to ensure they are salt-free blends. Many store-bought seasonings sneak in sodium!
Step-by-Step Instructions
Step 1: Prepare the Chicken Marinade
In a small bowl, combine olive oil, garlic powder, onion powder, oregano, thyme, paprika, black pepper, and lemon juice. Mix well.
CookWithKushal Tip: Let the marinade sit for 5 minutes before applying it to allow the herbs to release their oils—more flavor, naturally!
Step 2: Marinate the Chicken
Place the chicken breasts in a zip-top bag or shallow container. Pour the marinade over the chicken and massage it in gently to coat evenly. Let it marinate in the fridge for at least 30 minutes (or up to 2 hours).
⏰ Short on time? Even a quick 15-minute marination works in a pinch, though longer is always better for deeper flavor.
Step 3: Grill the Chicken
Heat a non-stick grill pan (or outdoor grill) over medium heat. Lightly oil the surface with a brush or spray.
Place the marinated chicken breasts on the hot pan and grill for 6–7 minutes on each side or until fully cooked and slightly charred. Internal temperature should reach 165°F (74°C).
🔥 CookWithKushal Tip: Don’t press the chicken down while grilling—this squeezes out the juices! Let it rest for 5 minutes after cooking for maximum tenderness.
Step 4: Steam the Vegetables
While the chicken is resting, steam your veggies. Add broccoli, carrots, and zucchini to a steamer basket over boiling water. Cover and steam for 5–7 minutes until tender but still vibrant.
Drizzle steamed veggies with olive oil, lemon juice, and cracked pepper just before serving.
🥦 CookWithKushal Tip: Steaming locks in nutrients better than boiling—and using lemon juice instead of salt brings brightness without raising sodium levels.
Step 5: Plate and Serve
Slice the grilled chicken and serve it alongside a generous helping of steamed veggies. For a balanced plate, you can add a 1/4 cup of cooked brown rice or quinoa (both naturally low in sodium) if desired.
Nutritional Highlights (Per Serving)
- Calories: 320
- Protein: 38g
- Fat: 12g
- Carbs: 9g
- Sodium: 1 mg
- Fiber: 4g
❤️ CookWithKushal Tip: Flavor comes from technique and freshness—not sodium. Use herbs, spices, citrus, and cooking methods like grilling or steaming to bring out natural tastes.
Storage and Meal Prep Tips
- Storage: Leftovers keep well in the fridge for 3–4 days.
- Meal Prep: Double the recipe and store in individual containers for low-sodium lunchboxes.
- Reheating: Warm gently in the microwave or oven to avoid drying out the chicken.
Final Thoughts
Eating low-sodium doesn’t mean eating boring food. With the right herbs, fresh ingredients, and cooking method, you can create meals that are as satisfying as they are healthy. This Low-Sodium Herb Grilled Chicken with Steamed Veggies is a prime example—perfect for weeknight dinners, heart-healthy meal prep, or anyone looking to reduce sodium naturally.