Low-Sodium Chicken Tacos with Pineapple Salsa

These tacos are dangerously good.

And by dangerously good, I mean I used to have a serious problem understanding when taco night was supposed to end.

I’ve gotten much better about portion control since then.

The original recipe comes from Jessica Gavin’s Chicken Tacos with Pineapple Salsa, and it’s one we’ve made many times. It combines seasoned chicken with fresh pineapple salsa and warm tortillas, and the whole recipe can come together pretty quickly. 

View the Original Chicken Tacos with Pineapple Salsa Recipe

I’ve made a few changes over time to reduce the sodium and make the recipe a little easier for us to prepare.

The First Thing I Do: Leave Out the Salt

The original chicken marinade calls for ¾ teaspoon of kosher salt along with lime, honey, cumin, chili powder, paprika, onion powder, garlic powder, black pepper, oregano and optional cayenne. 

I simply leave the salt out.

All of it.

There’s already so much flavor coming from everything else that I don’t think these tacos need the added salt.

The lime brings acidity. The cumin, chili powder and paprika bring plenty of flavor. Then there’s garlic, onion, oregano, black pepper and a little cayenne if you want some heat.

I don’t miss the salt.

That’s something I’ve learned since changing the way I cook. Sometimes salt is doing most of the work in a recipe.

Other times?

It’s just along for the ride.

This is one of those recipes where I think it can stay home.

My Shortcut for Preparing the Chicken

The original recipe calls for slicing chicken breasts into thinner cutlets and pounding them to an even thickness before marinating them. This helps the chicken cook evenly. 

When I’m in a hurry, I’ll sometimes buy chicken tenderloins instead.

That saves me from having to slice a large chicken breast into cutlets. I put the tenderloins between plastic or inside a resealable bag and use a meat tenderizer to flatten them.

It’s a simple shortcut that saves me some work.

And yes, I have a meat tenderizer specifically for this.

I use it for this recipe and anytime I need to get chicken to a relatively even thickness.

Just remember: I’m trying to flatten the chicken.

I’m not trying to punish it for something it did.

Let the Marinade Do Its Thing

Once the chicken is flattened, it goes into the marinade.

The original recipe recommends marinating it for at least 20 minutes, with the option of preparing it farther in advance. 

The only significant change I make to that marinade is leaving out the added salt.

Then I cook the chicken until it reaches a safe internal temperature of 165°F, let it rest and cut it into pieces for the tacos. 

Don’t Forget the Pineapple Salsa

The pineapple salsa is one of the best parts.

The original combines pineapple, tomato, red onion, jalapeño, lime and cilantro. 

You get sweet from the pineapple, some heat from the jalapeño, acidity from the lime and freshness from everything else.

Pile that on top of the seasoned chicken and you really don’t need salt to make these tacos interesting.

There’s already plenty happening.

Watch the Tortillas

This is another place where I’ve learned to read the nutrition label.

I use corn tortillas rather than flour tortillas.

Some flour tortillas can contain a surprising amount of sodium depending on the brand, variety and size. I’ve personally found some around 400 mg of sodium per tortilla.

That’s a lot when you consider that you’re probably not eating just one taco.

So don’t assume tortillas are low in sodium simply because they don’t taste salty.

Turn the package over and read the label.

These are the corn tortillas I currently use:

See the Corn Tortillas I Buy at Walmart

I still check the nutrition information when I buy them because recipes and nutrition information can change.

A Few Seconds in the Pan

I like my tortillas warmed in a skillet with a little olive oil.

They don’t need much.

The original recipe recommends warming the tortillas for only about 10–15 seconds per side. 

That’s about what I do.

A few seconds on one side.

Flip.

A few seconds on the other.

Done.

Don’t walk away and start checking Facebook.

We’re talking seconds here, not minutes.

Then Into the Tortilla Warmer

Once I’ve warmed the tortillas, I don’t want the first ones getting cold while I’m finishing the rest.

That’s where another little kitchen gadget comes in handy:

our tortilla warmer.

I put the warmed tortillas inside, close it up and keep them there until we’re ready to assemble the tacos.

It’s certainly not something you need to make this recipe.

But it’s one of those inexpensive kitchen tools that makes taco night a little easier, especially when you’re preparing several tortillas at once.

Warm chicken.

Fresh pineapple salsa.

Warm tortillas.

Now we’re ready.

Be Careful With the Taco-Seasoning Shortcut

The original recipe also suggests using taco seasoning as an alternative when you’re short on time. 

That’s certainly an option.

But if you’re watching your sodium, check the package first.

Taco seasoning is another place where sodium can sneak into a meal quickly, and the amount can vary substantially between products.

Don’t assume.

Read the serving size.

Read the sodium.

And pay attention to how much seasoning you’re actually using.

You could also make your own salt-free taco seasoning and control exactly what goes into it.

That’s probably another recipe I need to add to the site.

And Then There’s Portion Control…

Remember when I said these tacos are dangerously good?

I wasn’t kidding.

I used to eat a lot of them.

I’ve gotten much better about that.

One of the biggest lessons I’ve learned is that making something lower in sodium doesn’t magically turn it into an unlimited food.

There are still tortillas.

There are still carbohydrates.

There are still calories.

And there’s still the small problem that I could probably keep eating these until somebody physically removes the plate from the table.

So now I pay attention to how many I’m eating.

Low sodium doesn’t mean unlimited.

Funny how that article keeps finding its way into my recipes.

❤️ Greg’s Take

This is exactly the kind of recipe that convinced me low-sodium food doesn’t have to taste like punishment.

I didn’t completely reinvent it.

I didn’t replace fifteen ingredients.

I made a few simple changes.

Leave out the ¾ teaspoon of salt.

Choose a lower-sodium corn tortilla.

Pay attention to the sodium if you’re using packaged taco seasoning.

That’s basically it.

The chicken still has lime, cumin, chili powder, paprika, garlic, onion, oregano and cayenne.

Then you pile fresh pineapple salsa on top.

There’s plenty happening in that taco.

And I’ve found a few ways to make preparing them easier too. Chicken tenderloins and my meat tenderizer save me some prep work, and the tortilla warmer keeps everything warm while I finish cooking.

Quick, flavorful and something I actually look forward to eating.

The only thing I haven’t found a good kitchen gadget for is self-control.

I’m still looking for that one on Amazon.

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Recipe Credit

This is my lower-sodium adaptation of Jessica Gavin’s Chicken Tacos with Pineapple Salsa. Her original recipe, complete ingredient measurements and preparation instructions are available on her website. 

View the Original Recipe at Jessica Gavin

I omit the added salt, use the corn tortillas I prefer and make a few preparation changes based on how we cook the recipe at home.

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