In the mood for Mexican food? Unfortunately, if you need to watch your sodium intake, Mexican food is usually not your friend. However, that’s not the case with our sheet pan Low Sodium Chicken Fajitas!
But this recipe isn’t just low in sodium. It’s also kidney-friendly, family-friendly and a cinch to make! Plus, it contains healthy ingredients!
But most importantly, our Low Sodium Chicken Fajitas taste great! Because, let’s face it, all the amazing qualities in the world are pointless if the food doesn't taste good, right?
Jump to:
Reasons you’re gonna love our Low Sodium Chicken Fajitas
Below we’ll talk specifics on why you’ll definitely want to keep this recipe for sheet pan Low Sodium Chicken Fajitas in your regular recipe rotation.
Sheet pan dinners rock!
When I was starting The Everyday Kidney Cook website, sheet pan meals were EXACTLY the type of recipe I envisioned being a cornerstone of my site! For years, I witnessed my patients and clients struggle to put low sodium and/or kidney-friendly meals on the table.
I wanted to offer meal solutions that could meet their nutritional needs and that would truly fit into their everyday lives. Not just in theory, but meals that would ACTUALLY be doable! Recipes such as our sheet pan Low Sodium Chicken Fajitas fit the bill perfectly!
For one thing, sheet pan dinners are super easy to make! Most involve simply coating a protein and veggies with seasoning. Then spreading the protein/veggie mixture on a baking sheet and baking. That’s it. Seriously, it doesn’t get much easier than that!
Finally, sheet pan meals are SO versatile. You can change up the protein, veggies and seasonings and have a completely different meal every night of the week! This recipe for Low Sodium Chicken Fajitas is one of my favorite variations!
Keep reading for more reasons you’re going to love this recipe!
Quick & easy
We’ve already talked about how sheet pan meals are a no- fuss dinner solution involving just a few easy steps. This is something that I think everyone can appreciate!
To further sweeten the pot, so to speak, you can make this recipe from start to finish in about 30 minutes. And because you cook everything in one step, clean-up is super-easy, too! So, you won’t have to spend your entire evening cooking and cleaning up the kitchen.
Family-Friendly
Our sheet pan recipe for Low Sodium Chicken Fajitas is guaranteed to be a family favorite! For one thing, it uses taco seasoning - a classic flavor that everyone knows and loves.
And the seasoning isn’t too spicy. (Although you could definitely make adjustments to turn up the heat, if that’s your jam!). So even the pickiest of eaters will approve!
In addition, because this recipe is so quick and easy, it’s the perfect solution for busy family weeknights. Or busy anytime, really!
Low Sodium
Guidelines for adults from the American Heart Association, Dietary Guidelines for Americans, and National Kidney Foundation encourage healthy adults to limit sodium intake to no more than 2300mg per day. However, you may be advised to limit your sodium intake to 1500 mg/day if you have high blood pressure, kidney disease or another health concern.
Note: Please speak with your doctor or dietitian for the sodium guidelines that are right for you!
So how do our Low Sodium Chicken Fajitas fit into this? One serving (2 corn tortillas filled with taco-seasoned veggie/chicken mixture) contains a mere 142 mg of sodium. Or only 70 mg if you choose to eliminate the ⅛ teaspoon of salt in the recipe. That’s just a fraction of the day’s sodium allowance!
So, there will be plenty of room in your sodium budget for some toppings on your fajitas! (We’ll talk about these later on!).
Kidney-friendly
You have most likely been advised to limit your sodium intake if you have kidney problems. As outlined above, we’ve got that covered!
In addition, some people with kidney problems are advised to watch their potassium and phosphorus intake. How does our Low Sodium Chicken Fajitas fit into these recommendations?
Potassium:
The veggies (bell peppers & onions) and chicken are the main sources of potassium in this recipe. The total potassium content for 2 fajitas is 626 mg.
At first glance, this may sound like a lot. However, in my experience working with people with kidney disease, a typical potassium restriction is ~ 2000 mg. So, 626 mg is ~ ⅓ of this limit, which is definitely “doable”.
However, if this amount of potassium is more than you'd like, refer to the chart towards the end of this article. It lists modifications that can be made to this recipe to reduce the potassium.
Phosphorus
Animal protein is a higher source of phosphorus. There’s no way around it. So, if you’re eating animal protein, you’re gonna be getting phosphorus!
As mentioned above, this recipe uses chicken. A 2-fajita serving contains 380 mg phosphorus, or just over ⅓ of the typical 1000 mg allowance for someone on a phosphorus restriction. So again, although it isn’t low, low in phosphorus, this amount is also “doable”.
And because many people’s main meal of the day is often heavier in animal protein, the other meals are often lower in phosphorus. Thus, this gives a little more leeway in the phosphorus department for your main meal.
If you still prefer a lower phosphorus fajita, the chart towards the end of this article also outlines adjustments that can be made to this recipe.
Note: If you are prescribed a phosphate binder medicine by your doctor, definitely be sure to take it when eating your Low Sodium Chicken Fajitas!
Just a reminder that potassium and phosphorus needs differ greatly for those with kidney disease. If you are not in the advanced stages of kidney disease you may not have to limit these minerals. Please speak with your doctor or dietitian for the potassium and phosphorus guidelines that are right for you!
Ingredients
We’ve already touched on some of the ingredients above, but let’s discuss in a little more detail.
Chicken
This recipe calls for boneless, skinless chicken breast, but you may use thighs as well. Just make sure your chicken hasn’t been injected with a sodium solution. This is often the case with frozen chicken breast that comes in a bag.
Veggies
2 fajitas provide a full 2 servings of veggies.
- Bell peppers: 3 small or 2 medium bell peppers in any combination of colors can be used in this recipe. I like to use a small green, red and yellow pepper for color!
- Onions: One medium onion is used in this recipe. I use a basic yellow onion, but you could use white or red, if preferred.
Avocado oil (or preferred oil)
The avocado adds some heart- healthy monounsaturated fat. It also helps the seasoning stick to the meat and veggies and aids with browning in the oven.
Low Sodium Taco seasoning
Regular taco seasoning is surprisingly high in sodium. Most contains 400 mg of sodium or more in just one serving!
My initial intention was to find a pre-packaged low sodium taco/fajita seasoning for our Low Sodium Chicken Fajitas. And if you've found one that you like, go ahead and use it in this recipe! However, I ran into a few problems!
First, actual low sodium taco seasonings are kinda rare! There are a lot of “reduced” or “less sodium” options, but these are still quite high in sodium!
Second, frankly, I didn't care for the pre-packaged low sodium taco seasonings that I did find. They contained spices that, to me, didn’t taste good in a taco seasoning (cinnamon in taco seasoning?).
So, I decided to concoct my own low sodium taco seasoning. It’s a combination of ordinary spices, most of which you probably have right in your spice rack . These spices include:
- Chili powder
- Cumin
- Garlic powder
- Onion powder
- Oregano
- Cayenne pepper
- Paprika
You can find our Low Sodium Taco Seasoning recipe here!
Salt (optional)
Don’t panic! This recipe calls for only an ⅛teaspoon of salt. But you can cut it out if you like! With the salt in the recipe, each serving will have 142 mg sodium. Without the salt, each serving will have 70 mg sodium.
Lime (optional, but highly recommended!)
Give your fajitas a more authentic flavor and a little extra zip! Squeeze the juice from one lime over the chicken and veggie mixture after it comes out of the oven.
Lemons and limes brighten and enhance the flavor of food without adding salt. For other tips on how to add salt-free or low sodium flavor to food, check out our article: Ten Tips for a Tasty 2-Gram Sodium Diet (From a Dietitian).
Tortillas
This recipe calls for corn tortillas rather than flour tortillas. There’s a couple of reasons for this:
Sodium and phosphorus in corn tortillas vs. flour
- Corn tortillas are much, much lower in sodium than flour tortillas. Smaller, fajita-sized corn tortillas usually contain 20 mg or less for 2 shells. This is in comparison to most flour tortillas of ~ the same size, which often contain 500 mg or more for 2 shells! That’s at least 25x more sodium!
- Corn tortillas without phosphate additives are much easier to find. If you need to watch your phosphorus intake, you still need to check your corn tortillas for phosphate additives! (Look for “phos” anywhere in the ingredient list!)
However, you shouldn’t have too much trouble finding corn tortilla shells without phosphate additives. Unlike flour tortillas, which almost always contain phosphate additives!
Below is an illustration comparing sodium and phosphate additives in corn vs. flour tortillas.
Crucial step for Corn tortillas
If you taste a corn tortilla right out of the bag, there’s a very good chance you’re not going to like it. You’ll likely think it has a funny aftertaste and is too dry and crumbly.
However, trust me when I say this, heating your corn tortillas completely transforms the flavor into something delicious! The tortillas also become more pliable so that you’ll be able to fold them over your toppings.
Heating your corn tortillas
You can heat up your corn tortillas in a few ways:
- Brown in a dry skillet over medium-high heat (my preferred method): The browning aspect of this method produces the most flavorful corn tortilla. However, it takes the longest because the tortillas are usually browned one or two at a time, depending on the size of your skillet. But, if the skillet is hot enough, it should only take about a minute on each side. As an alternative, several tortillas can be cooked at once on a griddle.
- Oven method: Normally, this method involves putting the tortillas on a sheet pan at around 300℉ for about 7 minutes. However, the temperature to cook the fajitas is much higher at 425℉. I would suggest either waiting until the fajitas are done and then turn down the oven, or putting the tortillas in the oven during the last few minutes of baking the chicken/veggies.
- Microwave method: Heat 3 or 4 tortillas on a plate over a moist paper towel. Microwave for around 30 seconds, or until warm and pliable.
Alternatives to corn tortillas
If you still don’t prefer corn tortillas, try" pita pockets (look for ones with the lowest sodium and check for phosphate additives). Or even hard shell tacos will taste great! Both of these options still contain much less sodium than most flour tortillas and it will be easier to find a brand without phosphate additives.
Toppings
The following are some suggested toppings that you may enjoy with your Low Sodium Chicken Fajitas. We also note how they fit into a low sodium and kidney friendly diet:
- Sour Cream—This is low sodium and kidney-friendly (low in potassium and phosphorus)!
- Fresh Pico De Gallo—Fresh Pico De Gallo is often found in the produce section of the grocery store. A typical 2 Tablespoon serving (portion size is important for this!) contains around 100 mg of sodium and ~ 100 mg of potassium. Which means that you could work this into a sodium and/or kidney friendly diet.
- Lettuce—Lettuce is low sodium and kidney-friendly.
- Guacamole—Commercially made guacamole is low in phosphorus and contains 71 mg potassium and 52 mg of sodium/Tablespoon. This may or may not fit into your dietary needs. You could cut the sodium to virtually zero by mashing your own avocados to make guacamole.
- Cheese—Cheese does contain sodium, phosphorus and a small amount of potassium. However, it can usually be worked into a low sodium and/or kidney-friendly diet in controlled portions.
This article by the National Kidney Foundation includes a handy chart on the sodium, potassium, phosphorus and protein content of different cheeses. Keep in mind that the values are for 1 oz of cheese, which is about ¼ cup (or ~ 4 Tablespoons) of shredded cheese. In my opinion, 1 Tablespoon of shredded cheese on each fajita (or ~ ½ ounce total) is plenty!
Lower protein Low Sodium Chicken Fajitas
This recipe for sheet pan Low Sodium Chicken Fajitas contains ~ 28 grams of protein per serving. This is great news for those wanting more protein in their diet (such as those on dialysis)!
However, you may have CKD and are not on dialysis and have been advised to limit your protein. Or perhaps you’re eating a more plant-forward diet for other health reasons. For you, 28 grams of protein may be too much!
Adjusting the overall portion or decreasing the amount of chicken used in the recipe will decrease the protein (see chart below).
Lower potassium Low Sodium Chicken Fajitas
If 626 mg of potassium/2 fajitas is a little too high for your needs, decreasing the amount of chicken and/or veggies used in the recipe will decrease the potassium (see below).
Adjustments to decrease potassium, phosphorus and/or protein of Low Sodium Chicken Fajitas
The following chart illustrates how decreasing the amount of chicken, veggies or overall portion size will decrease the potassium , protein and phosphorus in your low sodium fajitas:
Serving Suggestions for Low Sodium Chicken Fajitas
There are so many different ways to tailor the Low Sodium Chicken Fajitas to suit your taste and dietary needs!
Low Sodium Chicken Fajitas in a bowl
Instead of in a shell, put your Low Sodium Chicken Fajita mixture over rice and make a fajita bowl! Then add the desired toppings (see above).
Low Sodium Chicken Fajita Salad
Skip the tortilla shells and put the seasoned chicken/veggie mixture over a bed of lettuce for a tasty salad! Additional toppings mentioned above would also make a great addition to your salad!
Low Sodium Chicken Fajita Pasta
Top some pasta with your Low Sodium Chicken Fajita mixture, add some toppings and you have a delicious, unique meal!
Low sodium steak or shrimp fajitas
You can easily swap out the chicken for the same amount of another protein such as steak or shrimp for variety!
Low sodium vegan fajitas
Use a can or two of drained, rinsed no salt added chickpeas in place of the chicken to make low sodium vegan fajitas. 1 ½ cans will provide similar phosphorus and potassium values as the chicken does.
Enjoy your Low Sodium Chicken Fajitas!
Low Sodium Chicken Fajitas (Sheet Pan Recipe) are a dream for those leading busy lives or aren’t much for cooking while still striving to follow a low sodium, kidney-friendly or a just a general healthy diet!
In addition, this recipe is versatile enough that the ingredients and toppings can be adjusted to fit your needs and tastes.
But most importantly, they taste amazing! Kids, adults and everyone in between will love these Low Sodium Chicken Fajitas and request them often!
Give this recipe a try today! Leave us a comment and let us know how you liked them!
Low Sodium Chicken Fajitas (Sheet Pan Recipe)
Ingredients
- 1 pound boneless, skinless chicken breast, cut in strips (boneless, skinless thighs can be used instead)
- 1 medium onion, cut into strips
- 2 medium bell peppers - red, green, yellow or orange, cut into strips (3 small may be used instead)
- 2 tablespoon avocado or preferred oil
- 3 tablespoon our Low Sodium Taco Seasoning (you may also use a commercial brand, if preferred)
- ⅛ teaspoon salt (optional)
- 8 6-inch white corn tortillas
- 1 lime (optional, but recommended)
Instructions
- Preheat oven to 425℉.
- Place chicken, peppers, onion and oil in a bowl and mix well.
- Add salt (if desired) to Low Sodium Taco Seasoning and mix well.
- Add taco seasoning/salt mixture to chicken & veggies and stir well until evenly coated.
- Spread mixture out onto a large sheet pan.
- Bake for 20 minutes or until done. If desired, place under broiler for last few minutes to brown.
- If desired, squeeze the juice of one lime over the fajitas. (This really ramps up the flavor, so you won't even miss the salt!)
- Serve in warmed white corn tortilla with desired toppings. (See warming and topping suggestions above.)
- 1 serving is 2 fajitas.
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