You know those days? The ones where you’re running from the moment you wake up until you walk in the door at 6 PM, and the last thing you want to do is face a complicated, messy dinner. I have those days all the time! For years, my default on busy nights was takeout, but I always felt sluggish afterward. I needed a meal that was fast, incredibly easy, and still fit my heart-healthy goals. That’s exactly how this sheet pan dinner was born. It’s my secret weapon for a hectic day, a truly delicious low sodium chicken recipe that feels a little bit fancy but comes together in under an hour.
Your New 45-Minute Weeknight Miracle
When you need a quick and healthy meal, this recipe is one of the best DASH diet dinner ideas you can have in your back pocket. It’s designed for real life, where time is short but you still want to eat well.
Here’s why you’ll love it:
- It’s All on One Pan: The chicken and vegetables roast together on a single sheet pan. This means you have almost no cleanup to deal with after dinner. It’s a game-changer!
- It’s Packed with Flavor: Worried about bland food? Don’t be! Between the zesty lemon, fragrant herbs, and savory cracker coating, this dish proves you know how to add flavor to chicken without salt.
- It’s Fast and Efficient: From the moment you start chopping to the second you pull it out of the oven, this entire meal takes about 45 minutes. It’s the perfect healthy baked chicken and vegetables for a busy schedule.
Meal Prep Magic to Make It Even Faster
Want to make this low sodium lemon chicken and asparagus recipe even quicker? A little prep goes a long way! On Sunday, you can:
- Chop Your Veggies: Wash and chop your asparagus, mushrooms, and garlic. Store them in an airtight container in the fridge.
- Mix Your Coating: Combine the crushed crackers, nutritional yeast, and all the dry seasonings in a small jar or zip-top bag.
- Make the Drizzle: Whisk together the yogurt drizzle and keep it in a sealed container in the fridge.
With these steps done, your weeknight cooking time is cut down to just coating the chicken and tossing it all on the pan!
Answering Your Low Sodium Questions
When you’re starting out, it’s normal to have questions! Here are a couple I get asked all the time.
What can I eat for dinner on a low sodium diet?
You can eat so much delicious food! The key is to focus on whole foods and build flavor with herbs, spices, citrus, and garlic instead of salt. This recipe is a perfect example of a balanced, satisfying, and flavorful meal that fits right in.
How do I store leftovers?
Store any leftover chicken and vegetables in an airtight container in the refrigerator for up to 3 days. The coating will lose some of its crispness, but you can get it back! I recommend reheating it in an air fryer or a 350°F oven for a few minutes until it’s warmed through and crispy again.
Here’s the simple, step-by-step guide to making this incredible sheet pan dinner.
Crispy Lemon Herb Chicken Sheet Pan Dinner
Ingredients
For the Crispy Coating & Vegetables
- ¾ cup 65 g crushed no-salt-added whole-wheat crackers
- ¼ cup 15 g nutritional yeast
- 3 tablespoons 45 ml extra-virgin olive oil, divided
- 1 teaspoon dried oregano
- 1 teaspoon salt-free all-purpose seasoning divided
- ½ teaspoon garlic powder
- ½ teaspoon freshly ground black pepper divided
For the Chicken & Drizzle
- 6 small about 4 oz / 115 g each boneless, skinless chicken cutlets
- ½ cup 120 g plain non-fat Greek yogurt, plus ⅓ cup for coating
- ¾ teaspoon agave nectar
- 1 large lemon
- 4 large garlic cloves minced
Produce
- 1 large bunch about 1 lb / 450 g asparagus, trimmed and cut into 2-inch pieces
- 8 ounces 225 g button mushrooms, quartered
- 1 pint about 2 cups / 330 g cherry tomatoes
- ¼ cup chopped fresh Italian parsley for garnish
Instructions
- Preheat the Pan: Position an oven rack in the center and preheat to 425°F (220°C). Place a large, rimmed baking sheet in the oven to get hot.
- Make the Yogurt Drizzle: In a small bowl, whisk together ½ cup of the non-fat Greek yogurt, the juice from half of the lemon (about 1 ½ tbsp), and the agave nectar. Season with a pinch of black pepper and set aside in the refrigerator.
- Season the Vegetables: In a large bowl, combine the asparagus, mushrooms, and cherry tomatoes. Drizzle with 2 tablespoons of olive oil and add the minced garlic, dried oregano, ½ teaspoon of the salt-free seasoning, and ¼ teaspoon of black pepper. Toss well to coat.
- Prepare the Chicken: Place the chicken cutlets between two sheets of parchment paper and gently pound them to a uniform ½-inch thickness. This ensures they cook quickly and evenly.
- Mix the Coating: In a shallow dish, combine the crushed no-salt-added crackers, nutritional yeast, garlic powder, the remaining ½ teaspoon of salt-free seasoning, and the remaining ¼ teaspoon of black pepper.
- Coat the Chicken: Place the remaining ⅓ cup of non-fat Greek yogurt in a separate bowl. Pat the chicken cutlets dry, dip each one into the yogurt to coat all sides, then press it firmly into the cracker mixture to create a thick, even crust.
- Roast Everything: Carefully remove the hot baking sheet from the oven. Arrange the coated chicken on one half and spread the seasoned vegetables on the other. Drizzle the last tablespoon of olive oil over the chicken. Roast for 22 to 26 minutes, until the vegetables are tender and the chicken is golden, crispy, and cooked through (165°F / 74°C).
- Garnish and Serve: Remove the pan from the oven. Zest the remaining lemon half over the chicken and vegetables. Serve immediately, drizzling each portion with the chilled yogurt sauce and a generous sprinkle of fresh parsley.
Notes
Nutrition Information (per serving)
- Calories: 367 kcal
- Protein: 42 g
- Total Fat: 12 g
- Saturated Fat: 2.1 g
- Sodium: 106 mg
- Total Carbohydrates: 23 g
- Dietary Fiber: 5 g
- Total Sugars: 9 g
- Added Sugars: 0.7 g
This meal is my proof that you can absolutely conquer a busy weeknight with a dinner that’s fast, easy, and amazing for you. It’s a complete, satisfying meal on one pan that I hope becomes a staple in your home, too. Having a go-to low sodium chicken recipe like this makes sticking to a healthy lifestyle so much easier and more enjoyable.
If you loved this recipe, I know you’ll also enjoy my Heart-Healthy Hot Honey Chicken Sheet Pan Dinner next!
