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Close-up of a low sodium chicken thigh recipe with glazed chicken thighs, green beans, and roasted butternut squash with cranberries on a white rectangular plate.

Low Sodium Chicken Thigh Recipe

Nelya Carter
This low sodium chicken thigh recipe brings bold flavor without the salt. Perfectly seasoned and crisped, it's a healthier twist on comfort food.
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Prep Time 10 minutes
Cook Time 20 minutes
Marinating Time 4 hours
Total Time 4 hours 30 minutes
Course Main Course
Cuisine American
Servings 4 people
Calories 280 kcal

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.

Notes

For maximum flavor, marinate overnight. Use a meat thermometer to ensure doneness. Clean-up is easier with foil on the baking sheet.
Keyword Low salt Chicken Thigh Recipe, Low Sodium Chicken Thigh Recipe