Heart-Healthy Low Salt Chicken Marinade Recipe
Looking for a flavorful way to prepare chicken without all the salt? This low salt chicken marinade recipe keeps your chicken juicy and delicious without compromising on taste. For more low-sodium meals, try this chicken noodle soup or chicken gravy. Need a healthier twist? This chicken cheese steak or diabetes-friendly Parmesan is perfect!
The beauty of this low salt chicken marinade is its perfect balance of herbs, acids, and aromatics that infuse incredible flavor. With fresh lemon juice, apple cider vinegar, and fragrant herbs, you won’t even miss the extra salt. Looking for a creamy pairing? Try this dairy-free chicken sauce. Want something crispy? This 11-hour fried chicken is a must!
If you’re feeling sad, just eat this. Trust me, it’ll help. There’s something incredibly comforting about biting into perfectly marinated chicken that’s been prepared with care and consideration for your wellbeing. This recipe is proof that healthy eating doesn’t mean sacrificing the joy of delicious food.
What You’ll Love About This Recipe
- Health-Conscious: Perfect for those monitoring sodium intake while still enjoying flavorful meals
- Versatile: Works beautifully with any cut of chicken and any cooking method
- Make-Ahead Friendly: Prepare the marinade in advance for quick weeknight dinners
Recipe Ingredients
This low salt chicken marinade combines Mediterranean-inspired ingredients to create a flavor profile that’s bright, aromatic, and satisfying:
- Olive oil
- Fresh lemon juice
- Apple cider vinegar
- Garlic
- Dried thyme
- Dried oregano
- Black pepper
- Paprika
- Fresh parsley
- Minimal salt (optional)
Ingredient Notes
- Olive Oil: Use extra virgin olive oil for the best flavor profile and health benefits
- Fresh Lemon Juice: Always opt for freshly squeezed rather than bottled for a brighter, more authentic flavor
- Herbs: The combination of dried and fresh herbs creates layers of flavor that eliminate the need for excess salt
How to Make Low Salt Chicken Marinade Recipe
Looking for a simple yet effective way to prepare flavorful chicken without the sodium overload? Follow these straightforward steps (full printable recipe card at the end of this post):
- Mix the marinade base: Whisk together olive oil, lemon juice, and apple cider vinegar in a medium bowl until well combined.
- Add aromatics and herbs: Stir in minced garlic, dried thyme, oregano, black pepper, paprika, and fresh parsley.
- Taste and adjust: If using the optional salt, add it now and adjust according to your dietary needs.
- Prepare the chicken: Place your chicken pieces in a zip-top bag or shallow dish.
- Apply the marinade: Pour the low salt marinade over the chicken, ensuring all pieces are evenly coated.
- Marinate: Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably 1-2 hours for maximum flavor.
- Cook as desired: Grill, bake, or sauté the marinated chicken according to your preferred cooking method.
Pro Tips
The secret to making this low salt chicken marinade recipe truly shine is in the technique. Let the marinade work its magic by massaging it into the chicken before refrigerating. This helps the flavors penetrate deeper into the meat, resulting in more flavorful chicken despite the reduced salt content. For even better results, poke a few small holes in your chicken pieces with a fork before marinating to allow the flavors to infuse more effectively.
Storage and Reheating
- Marinade Storage: Prepare the marinade up to 3 days in advance and store in an airtight container in the refrigerator.
- Marinated Chicken: Chicken can safely marinate in the refrigerator for up to 24 hours.
- Leftover Cooked Chicken: Store cooked chicken in an airtight container in the refrigerator for up to 3 days.
Additions & Substitutions
Additions:
- Add 1 tablespoon of Dijon mustard for a tangy kick
- Include 1 teaspoon of honey for a touch of sweetness that balances the acidity
- Mix in 1 tablespoon of balsamic vinegar for deeper flavor complexity
- Incorporate fresh herbs like rosemary or basil for seasonal variations
Substitutions:
- Replace lemon juice with lime juice for a different citrus profile
- Substitute apple cider vinegar with white wine vinegar if needed
- Use garlic powder (1/2 teaspoon) instead of fresh garlic in a pinch
- Swap dried herbs for fresh (use 3 times the amount when going from dried to fresh)
FAQs about this Low Salt Chicken Marinade Recipe
How can I make chicken marinade less salty?
How can I reduce salt in marinade?
What can I use in place of seasoning salt for chicken?
What Can I Serve with this Low Salt Chicken Marinade?
This versatile low salt chicken marinade recipe creates chicken that pairs beautifully with so many sides. Try serving it with a fresh Greek salad, roasted vegetables, or whole grain pilaf for a complete, heart-healthy meal. The bright, herbaceous flavors complement nearly any side dish while keeping the entire meal low in sodium.
If you give this recipe a try, I’d love to hear how it turned out! Drop a comment below and let me know if this low salt chicken marinade has earned a spot in your regular recipe rotation.
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Low Salt Chicken Marinade
Equipment
Ingredients
Marinade
Chicken
- 1 to 1.5 lbs boneless, skinless chicken breast or thighs
Instructions
- In a bowl, whisk together olive oil, lemon juice, apple cider vinegar, garlic, thyme, oregano, black pepper, paprika, and parsley.
- Place chicken in a zip-top bag. Pour the marinade over the chicken, seal the bag, and massage to coat evenly.
- Refrigerate for at least 30 minutes or up to 2 hours.
- Grill, bake, or sauté the chicken according to your preference.
