Low Sodium Blackened Chicken

Savor the bold, zesty flavors of Low Sodium Blackened Chicken—a heart-healthy twist on a classic Southern favorite. This recipe swaps out salt for a vibrant blend of spices, including paprika, garlic powder, cayenne, and herbs like thyme and oregano, creating a smoky, savory crust that’s rich in flavor without the extra sodium. Prepared in just 30 minutes, this dish features succulent, seared chicken breasts with a perfectly crisp exterior, thanks to a hot cast-iron skillet. Garnish with fresh lemon slices and parsley for a bright, refreshing finish. Ideal for a quick weeknight dinner or meal prep, this low sodium blackened chicken is a flavorful, guilt-free way to spice up your kitchen routine. Perfect for those seeking healthy chicken recipes, low-sodium meals, or quick high-protein dinners!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Boneless, skinless chicken breasts
• 2 tablespoons Paprika
• 1 tablespoon Onion powder
• 1 tablespoon Garlic powder
• 1 teaspoon Ground black pepper
• 1 teaspoon Cayenne pepper
• 1 teaspoon Dried thyme
• 1 teaspoon Dried oregano
• 2 tablespoons Olive oil
• 1 optional Fresh lemon slices
• 1 tablespoon, chopped Fresh parsley

Directions

Step 1

Begin by preparing the spice blend. In a small bowl, combine the paprika, onion powder, garlic powder, ground black pepper, cayenne pepper, dried thyme, and dried oregano. Mix well to ensure all spices are evenly distributed.

Step 2

Place the chicken breasts on a clean working surface. Pat them dry with a paper towel to remove any excess moisture, which will help the spices adhere better.

Step 3

Rub each chicken breast with olive oil until evenly coated. This will not only help the spices stick but also create a nice crust when cooking.

Step 4

Generously sprinkle the spice blend over each piece of chicken. Use your hands to pat the spices onto the chicken, ensuring every bit is covered for maximum flavor.

Step 5

Heat a large cast-iron skillet over medium-high heat until it's hot. You want the skillet to be very hot, so the chicken sears properly.

Step 6

Place the seasoned chicken breasts into the hot skillet. Let them cook undisturbed for about 5-7 minutes on the first side, until they develop a dark, even crust.

Step 7

Carefully flip the chicken breasts and continue to cook for another 5-7 minutes on the opposite side. Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C) for fully cooked chicken.

Step 8

Once done, remove the chicken from the heat and let it rest for 5 minutes. This will allow the juices to redistribute, keeping the chicken moist.

Step 9

Serve the blackened chicken hot, garnished with fresh lemon slices and chopped parsley if desired. Enjoy your flavorful, low sodium meal!

Nutrition Facts

Serving size	(778.6g)

Amount per serving	% Daily Value*
Calories	1516.5

Total Fat 55.7g	0%
Saturated Fat 11.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 591.6mg	0%
Sodium 541.4mg	0%
Total Carbohydrate 25.3g	0%
Dietary Fiber 9.0g	0%
Total Sugars 2.3g
Protein 220.9g	0%

Vitamin D 7.0IU	0%
Calcium 191.3mg	0%
Iron 11.7mg	0%
Potassium 2384.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.7%

Protein: 59.5%

Carbs: 6.8%