Low salt chicken quinoa bowl is one of those meals that proves you don’t need a salt shaker to make dinner taste amazing. I started making this for Henry after we realized just how much sodium was hiding in our everyday meals. Now it’s become a weeknight favorite that even Noah asks for seconds of (and trust me, that says a lot). Packed with smoky spiced chicken, fluffy quinoa, and garlicky kale, this bowl is full of flavor from real ingredients. If you’re looking for more low sodium meal ideas, check out my low salt chicken salad with greek yogurt too.
Why You Will Love This Recipe
- Ready in just 40 minutes from start to finish
- High in protein (about 38 to 42 grams per bowl) and naturally low in sodium
- The lemon, garlic, and warm spices give it bold flavor without any added salt
- Perfect for chicken quinoa meal prep since it stores well for days
- Uses simple, affordable ingredients you probably already have
- The whole family can enjoy it, even the pickiest eaters
Simple Ingredients For This Low Salt Chicken Quinoa Bowl
For the quinoa:
- 1 cup uncooked quinoa, rinsed well
- 2 cups water
For the chicken:
- 1 pound fresh chicken tenders or boneless chicken breast
- 2 teaspoons smoked or sweet paprika
- 1 teaspoon ground coriander
- 1 teaspoon garlic powder (not garlic salt)
- 1 teaspoon onion powder
- ½ teaspoon ground cumin
- ½ teaspoon turmeric
- ½ teaspoon black pepper
- 1 teaspoon lemon zest
- 1 tablespoon fresh lemon juice
- 1 tablespoon olive oil
For the vegetables:
- 6 cups chopped kale
- 1 pint cherry tomatoes
- 2 garlic cloves, finely minced
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon balsamic vinegar
- ⅓ cup unsalted toasted slivered almonds
- ¼ cup chopped fresh parsley
- Additional black pepper, to taste
Substitution notes: You can swap the kale for spinach or arugula. Brown rice works in place of quinoa if you prefer. Chicken thighs are also great here, just adjust the cooking time.
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Low-Sodium Chicken and Quinoa Bowl
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
A flavorful chicken and quinoa bowl made without added salt. Lemon, garlic, herbs and warm spices keep it from tasting bland.
Ingredients
- For the quinoa
- 1 cup uncooked quinoa, rinsed well
- 2 cups water
- For the chicken
- 1 pound fresh chicken tenders or boneless chicken breast
- 2 teaspoons smoked or sweet paprika
- 1 teaspoon ground coriander
- 1 teaspoon garlic powder, not garlic salt
- 1 teaspoon onion powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon black pepper
- 1 teaspoon lemon zest
- 1 tablespoon fresh lemon juice
- 1 tablespoon olive oil
- For the vegetables
- 6 cups chopped kale
- 1 pint cherry tomatoes
- 2 garlic cloves, finely minced
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon balsamic vinegar
- 1/3 cup unsalted toasted slivered almonds
- 1/4 cup chopped fresh parsley
- Additional black pepper, to taste
Instructions
- Cook the quinoa. Place the rinsed quinoa and water in a saucepan. Bring to a boil, reduce the heat to low and cover. Cook for about 15 minutes, or until the water has been absorbed. Remove from the heat and let it rest, covered, for 5 minutes. Fluff with a fork.
- Season the chicken. In a bowl, combine the paprika, coriander, garlic powder, onion powder, cumin, turmeric, black pepper and lemon zest. Add the chicken, lemon juice and one tablespoon of olive oil. Toss until the chicken is evenly coated.
- Cook the chicken. Heat a large skillet over medium heat. Add the chicken and cook for approximately 4 minutes on each side, depending on thickness, until fully cooked. The center should reach 165 degrees F or 74 degrees C. Transfer the chicken to a cutting board and let it rest for 5 minutes before slicing.
- Cook the kale. Add the remaining tablespoon of olive oil and the minced garlic to the same skillet. Cook for about 30 seconds. Add the kale and cook for 3 to 5 minutes, stirring frequently, until softened. Add a splash of water when needed to prevent sticking.
- Cook the tomatoes. Transfer the kale to a plate. Add the tomatoes to the skillet and cook for 3 to 4 minutes, until softened and lightly blistered.
- Add flavor without salt. Return the kale to the skillet. Add the lemon juice, balsamic vinegar and additional black pepper. Toss everything together and remove from the heat.
- Assemble the bowls. Divide the quinoa among four bowls. Add the kale, tomatoes and sliced chicken. Top with unsalted almonds and fresh parsley.
Notes
Choosing the right chicken: Choose chicken labeled fresh, no added solution or not enhanced. Some packaged chicken is injected with salty broth and can contain much more sodium.
Check your ingredients: Use unsalted almonds and check that every spice is salt-free. Do not use garlic salt, onion salt, seasoning salt or regular chicken broth.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.
Variations: Swap kale for spinach or Swiss chard. Use brown rice or farro in place of quinoa. Add roasted sweet potato or avocado slices for extra texture.
Sodium note: The sodium amount is an estimate and will depend mainly on the chicken brand. Check the package before using it.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 480
- Sodium: 125
- Fiber: 7
- Protein: 40
How To Make This Healthy Chicken Quinoa Bowl
Cook the Quinoa
Place the rinsed quinoa and water in a saucepan. Bring to a boil, then reduce heat to low and cover. Cook for about 15 minutes until the water is absorbed. Let it rest covered for 5 minutes, then fluff with a fork.
Season and Cook the Chicken
Combine all the spices, lemon zest, lemon juice, and olive oil in a bowl. Add the chicken and toss until evenly coated. Heat a large skillet over medium heat and cook the chicken for about 4 minutes per side until the center reaches 165°F. Let it rest for 5 minutes before slicing. (That resting step really matters for juicy chicken.)
Prepare the Vegetables
In the same skillet, add olive oil and minced garlic. Cook for 30 seconds, then add the kale. Stir often for 3 to 5 minutes until softened. Transfer the kale to a plate. Add the cherry tomatoes and cook 3 to 4 minutes until blistered. Return the kale, add lemon juice, balsamic vinegar, and black pepper. Toss and remove from heat.
Assemble the Bowls
Divide the quinoa among four bowls. Top with kale, blistered tomatoes, sliced chicken, unsalted almonds, and fresh parsley.
Storage And Reheating
Store leftovers in airtight containers in the refrigerator for up to 4 days. This makes it an ideal chicken quinoa meal prep option. Reheat in the microwave or in a skillet with a splash of water to keep things moist. The flavors actually develop and get better the next day, which is pretty great for meal prepping.
Creative Variations For Your Chicken And Quinoa Bowl
- Swap kale for roasted sweet potato and arugula for a fall twist
- Add sliced avocado or a drizzle of tahini for extra creaminess
- Try topping with pickled red onions for a tangy bite
- Use cauliflower rice instead of quinoa for a lower carb option
Have you ever tried adding a squeeze of orange juice instead of lemon? It gives the whole bowl a slightly sweeter, warm flavor that Isabella absolutely loves.
Frequently Asked Questions About Low Salt Chicken Quinoa Bowl
Is This Chicken And Quinoa Bowl Low In Sodium?
Yes. This low sodium chicken recipe contains no added salt at all. By using fresh, unenhanced chicken and salt-free spices, each serving has only about 110 to 140 mg of sodium. Always check the chicken packaging for added solutions, because some brands inject salty broth.
Can I Prepare This Recipe Ahead Of Time?
Absolutely. Store it in the refrigerator for up to 4 days in sealed containers. It’s one of the best low salt chicken dinner options for busy weeks. I usually make a double batch on Sundays so we have lunches ready to go.
Can I Use Chicken Breast Instead Of Chicken Tenders?
Yes. Just slice the breast into even strips before seasoning and cooking. This helps the chicken cook evenly and pick up more of that spice coating.
How Can I Add Flavor Without Salt?
Fresh lemon juice, garlic, dried herbs, paprika, and balsamic vinegar do all the heavy lifting here. Layering flavors through spices and acid is the key to making low sodium food taste anything but boring
Recipes You May Like
- Low Sodium Tuna Chickpea Salad is another protein packed, salt free lunch option
- Easy Chicken Meal Prep Bowls if you love bowls as much as we do
- Low Sodium High Protein Snacks for healthy bites between meals
Time To Build Your Bowl
This low salt chicken quinoa bowl is proof that eating low sodium doesn’t mean giving up on taste. Between the smoky spiced chicken, the bright lemon and garlic vegetables, and the fluffy quinoa base, every bite has something going on. It’s quick, it’s filling, and it’s something the whole family can feel good about eating.
