Why reduce sodium in chicken?
Sodium is an essential nutrient that helps maintain fluid balance, nerve transmission, and muscle function. However, most Americans consume too much sodium, which can increase blood pressure and risk of heart disease and stroke. The 2015-2020 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg per day (equivalent to about 1 teaspoon of salt). Many processed and restaurant foods are high in sodium, so preparing more meals at home with fresh, whole ingredients is a great way to reduce sodium intake. Chicken can be part of a healthy, lower-sodium diet when prepared properly. Here are some tips for reducing sodium while still enjoying the lean protein, vitamins, and minerals chicken provides.
Purchase fresh or frozen raw chicken
Fresh or frozen raw chicken contains no added sodium. Try to avoid processed and pre-seasoned chicken products like frozen nuggets or patties, canned chicken, and rotisserie chicken, which can contain 450-800 mg sodium per serving. When buying raw chicken, opt for fresh chicken breasts, tenders, thighs, legs, wings, or ground chicken and season it yourself. Rinsing raw chicken before cooking can reduce surface sodium from enhancement solutions sometimes used by processors.
Make your own broths and stocks
Many recipes call for chicken broth or stock. While very convenient, one cup of canned or boxed chicken broth can have 700-950 mg sodium. Homemade chicken stock is easy to make. Place raw chicken bones/carcass, onions, carrots, celery, and desired herbs and spices in a pot, cover with water, simmer for 1-3 hours, then strain. This yields a tasty, aromatic broth with no added sodium. You can freeze broth in batches for later use.
Use salt-free seasonings
Skip the saltshaker and use aromatic herbs, spices, citrus, garlic, onions, vinegars, pepper, etc. to flavor chicken. Great salt-free options include:
- Herbs – basil, oregano, rosemary, thyme, sage, marjoram, dill
- Spices – chili powder, cumin, curry, paprika, ginger, cinnamon
- Alliums – garlic, onions, shallots, scallions, chives
- Acids – lemon, lime, vinegar, wine
- Other – honey, maple syrup, pepper, salsa
Try rubbing chicken with a mix of minced garlic, lemon juice, olive oil, and oregano before baking. Or coat in a spice rub of chili powder, cumin, and paprika. The options are endless for flavorful salt-free chicken!
Skip the sauce and slather
Sauces, glazes, and slathers offered at the grocery store for chicken tend to be loaded with sodium. A marinade or sauce made at home without added salt allows you to control the sodium level. Try making your own bbq sauce, teriyaki, or creamy sauce to top chicken. Or simply don’t use sauce at all. Well-seasoned chicken with a squeeze of citrus can be delicious on its own.
Reduce salt in marinades
Marinades infuse chicken with lots of flavor. However, many marinade recipes call for 1 tbsp soy sauce or other salty ingredients. Substitute lower-sodium alternatives instead:
- Instead of full-sodium soy sauce, use reduced-sodium soy sauce, liquid aminos, or coconut aminos.
- Swap salted broth for no-salt-added broth.
- Omit salt from homemade marinades.
Also avoid marinating too long (no more than 12-24 hrs), as this can draw out moisture and sodium from the chicken.
Try dry rubs
Dry rubs made with spices, herbs, and aromatics are a great way to add flavor to chicken without adding sodium. Combine desired salt-free spices like chili powder, paprika, cumin, garlic powder, oregano, etc. and rub the mixture directly onto chicken before cooking. The rub infuses flavor and forms a tasty crust.
Cook chicken in low-sodium ways
How you cook chicken makes a difference in the sodium content:
- Baking/Roasting: Simply season raw chicken pieces with salt-free herbs/spices/citrus and bake in the oven. Requires no added salty liquids.
- Grilling: You control any marinades/rubs when grilling chicken. Just avoid salty glazes.
- Poaching/Simmering: Gently cook chicken in water, broth, wine, or other liquids. Opt for low- or no-salt broth.
- Sautéing/Stir-Frying: Cook chicken in a pan with a small amount of oil or broth. Season with aromatics.
Avoid deep frying, as the oil contains sodium. Also limit pan frying, as salty sauces are often added.
Make your own low-sodium breading
Chicken tenders, nuggets, and cutlets are often breaded and fried for extra crunch. But store-bought breading mixes are high in sodium. Make your own lower-sodium breading by combining:
- Whole wheat flour, breadcrumbs, or panko
- Spices – garlic powder, onion powder, paprika, oregano, etc.
- Herbs – parsley, basil, thyme
- Parmesan cheese
- Pepper
- Egg wash
Dip chicken pieces in egg wash, then toss in the breading mix. Bake in the oven instead of frying to reduce sodium.
Rinse canned beans and veggies
Chicken is often paired with veggies and beans or legumes like in soups, stews, chili, casseroles, and stir-fries. Canned varieties provide convenience, but can be high in sodium. Give canned beans, tomatoes, corn, etc. a thorough rinse before use to remove up to 40% of the sodium. Opt for low-sodium or no-salt-added versions when possible.
Boost flavor with acid
Brighten up chicken dishes with a squeeze of citrus. Lemon and lime add lots of flavor without any sodium. Stir in some vinegar or wine to sauces and pan sauces. Tomato products also add a punch of flavor.
Balance spices and flavors
When reducing sodium in chicken recipes, don’t be afraid to increase amounts of other herbs, spices, aromatics, acids, etc. to balance the flavors. If a recipe calls for 1 tsp of oregano, boost it to 1 tbsp. Add an extra clove of garlic. Sprinkle in a dash more pepper. The key is layering flavors to prevent blandness when skipping the salt.
Try salt substitutes sparingly
Salt substitutes made with potassium chloride may help reduce sodium. However, they still contain sodium and too much potassium can be harmful for those with kidney issues. Use salt substitutes cautiously in small amounts to lightly season chicken if desired. Focus more on other flavor boosters like herbs and acids instead.
Conclusion
With some simple substitutions and homemade recipes, you can enjoy flavorful chicken dishes with significantly less sodium. Emphasize fresh or frozen raw chicken seasoned with herbs, spices, aromatics, citrus, pepper, and other salt-free flavorings. Make your own broths and marinades or use dry rubs. Choose low-sodium cooking methods like baking, grilling, or poaching. Rinse canned items and avoid heavy pan frying or deep frying. With a delicious reduced-sodium chicken dinner on the table, your taste buds and your heart will thank you.
Here are some helpful tables summarizing sodium-reducing tips:
Replace High-Sodium Ingredients
| Instead of | Use |
|---|---|
| Salt | Herbs, spices, aromatics |
| Full-sodium broth | Homemade or low/no-salt broth |
| Soy sauce | Low-sodium soy sauce, liquid aminos, coconut aminos |
| Regular canned beans, veggies, tomatoes | Low-sodium or rinsed canned items |
| Store-bought sauces/marinades | Homemade lower-sodium versions |
Cook Chicken With Lower-Sodium Methods
| Best Methods | Limit These Methods |
|---|---|
| Baking/Roasting | Deep frying |
| Grilling | Excessive pan frying with salty sauces |
| Poaching/Simmering | |
| Sautéing/Stir-frying |
Make Your Own Low-Sodium Replacements
| Instead of | Make Your Own |
|---|---|
| Chicken broth/stock | Simmer chicken bones/carcass with aromatics and seasonings |
| Marinades and sauces | Mix herbs, spices, oils, acids without added salt |
| Breading | Blend flour, breadcrumbs, spices, herbs, cheese, pepper |