This low sodium chicken thigh recipe saved our family dinners when my husband James was told to watch his sodium intake last year. I’ll admit I panicked a little at first, because so many of my family recipes rely on salt, but necessity truly is the mother of invention in the kitchen.
You’ll get a juicy, tender chicken with wonderfully crispy skin. We love serving this with a side of roasted root vegetables that keep everyone happy and healthy!
If you’re looking for other flavorful options, you might also enjoy my German Chicken Thigh Recipe that uses different herbs and spices.
What you will find in this article:
Why You’ll Love This Recipe Even Without Salt
When James first came home with doctor’s orders to cut back on sodium, I worried we’d be saying goodbye to flavorful meals. But this low sodium chicken thigh recipe quickly proved me wrong!
Chicken thighs are naturally more flavorful than breast meat, even my pickiest dinner guests (I’m looking at you, Uncle Mikhail!) agree that thighs have a richer, more satisfying taste. Their natural juiciness means they don’t rely on salt for flavor the way leaner cuts might.
If you’re interested in understanding more about sodium cooking, I highly recommend checking out this comprehensive guide on low-salt cooking.
Ingredients You’ll Need
- 2 pounds bone-in chicken thighs
- 2 tsp smoked paprika, onion powder, garlic powder, sugar
- 1 tsp paprika, cinnamon
- 4 Tablespoons vegetable oil
- 1 clove garlic
- 4-5 sprigs of thyme, cut in 1-inch pieces
Nutrition Facts
- Sodium: 86 mg per 4 ounce serving
- Calories: 280 per serving
- Protein: 24g
- Total Fat: 18g
- Saturated Fat: 4.5g
- Carbohydrates: 3g
- Fiber: 0.5g
- Sugar: 2g
- Cholesterol: 115mg
- Potassium: 320mg
How To Make Low Sodium Chicken Thigh Recipe?
- Step 1: Begin by creating your flavor base. Combine 2 tablespoons of oil in a small mixing bowl with 1 tablespoon fresh thyme, both types of paprika, the cinnamon, onion powder, garlic powder, and sugar until well blended. Massage this aromatic mixture thoroughly into your chicken thighs, making sure to get under the skin where possible. Then cover and let the magic happen in your refrigerator for at least 4 hours, though overnight yields the best results in my experience.
- Step 2: When you’re ready to cook, start by heating your oven to 425°F. Arrange your marinated thighs skin-side up on a baking sheet lined with foil (this makes cleanup so much easier!). Roast until the meat registers 160°F on a meat thermometer, typically about 20-25 minutes depending on the size of your thighs.
- Step 3: For that restaurant-quality finish that makes this dish special, heat your remaining 2 tablespoons of oil in a large skillet over medium-high heat. Add the fresh minced garlic and thyme sprigs to infuse the oil. Once fragrant, add your roasted thighs and sear for 2-3 minutes per side until the skin develops a beautiful golden crispness. Transfer to your serving platter and enjoy immediately.
Cooking Time and Temperature
Prep Time: 10 minutes
Marinating Time: 4 hours to overnight
Cook Time: 20-25 minutes in oven
Total Time: 4 hours 30 minutes (minimum)
Oven Temperature: 425°F
Stovetop: Medium-high heat for final crisping
Servings: 4-6 people
Tips To Make It Juicy Even Without Salt
- Choose bone-in, skin-on chicken thighs, as they naturally contain more fat and stay juicier than boneless skinless varieties. This is a technique I also use in my Chicken Thigh Recipe For Kids, which has been tested and approved by my picky toddler Neil!”
- Don’t skip the marinating time: at least 4 hours allows the flavors to penetrate deeply.
- Add a touch of sugar to your spice mix as I’ve done. It helps with caramelization and seals in moisture.
- Resist the urge to overcook: use a meat thermometer and remove from the oven once it hits 160°F.
- Let the chicken rest for 5 minutes between roasting and pan-searing to allow juices to redistribute.
Side Dishes
- Herb-Roasted Sweet Potatoes
- Garlic Green Beans with Toasted Almonds
- Lemon-Herb Quinoa.. light, fluffy, and perfect for soaking up the chicken’s flavorful juices.
- Roasted Root Vegetables with Rosemary. I use carrots, parsnips, and turnips for natural sweetness
- Mashed Cauliflower with Roasted Garlic.
- Cucumber and Tomato Salad with Herbs.
Answering Your Questions
How can I add flavor to chicken without salt?
I suggest using herbs like rosemary and thyme, spices such as paprika and garlic powder, citrus juices, vinegars, or low-sodium marinades to add flavor without salt.
What to cook with chicken thighs healthy?
Bake or grill chicken thighs with vegetables, make a nourishing soup, prepare a protein-packed salad.
Are chicken thighs ok for heart patients?
Skinless chicken thighs can be included in a heart-healthy diet in moderation, though breast meat is leaner and generally a better choice for those with heart conditions.
What’s the best seasoning for chicken thighs?
A balanced blend of garlic powder, paprika, thyme, oregano, and black pepper creates a flavorful seasoning for chicken thighs.
Low Sodium Chicken Thigh Recipe
Equipment
- Oven
- Skillet
- – Baking sheet
- Meat Thermometer
Ingredients
- 2 pounds bone-in chicken thighs
- 2 tsp smoked paprika
- 2 tsp onion powder
- 2 tsp garlic powder
- 2 tsp sugar
- 1 tsp paprika
- 1 tsp cinnamon
- 4 Tablespoons vegetable oil divided
- 1 clove garlic minced
- 4-5 sprigs thyme cut in 1-inch pieces
Instructions
- Combine 2 tablespoons of oil in a small mixing bowl with 1 tablespoon fresh thyme, both types of paprika, cinnamon, onion powder, garlic powder, and sugar. Massage into chicken thighs, including under the skin. Cover and marinate in the refrigerator for at least 4 hours or overnight.
- Preheat oven to 425°F. Arrange chicken thighs skin-side up on a foil-lined baking sheet. Roast until internal temperature reaches 160°F, about 20-25 minutes.
- Heat remaining 2 tablespoons of oil in a skillet over medium-high heat. Add garlic and thyme to infuse oil. Sear roasted thighs for 2-3 minutes per side until skin is golden and crispy. Serve immediately.
