This dish uses skinless chicken to keep saturated fats down and colorful bell peppers, which are fantastic for kidney health because they are low in potassium but high in Vitamin C.

Yields: 2 servings

Prep time: 15 minutes

Cook time: 25-30 minutes

Ingredients

• 2 medium chicken thighs (bone-in, skin removed to reduce fat/phosphorus)

• 1 cup bell peppers, sliced (red, yellow, or orange)

• 1/2 small onion, sliced into wedges

• 1 tbsp olive oil

• 2 cloves garlic, minced

• 1 tsp dried oregano

• 1/2 tsp smoked paprika (adds “saltless” smokiness)

• 1 tbsp apple cider vinegar

• Fresh parsley for garnish

Instructions

1. Prep the Oven: Preheat your oven to 400°F (200°C).

2. The Marinade: In a small bowl, whisk together the olive oil, minced garlic, oregano, smoked paprika, and apple cider vinegar. This “acid” from the vinegar helps tenderize the chicken and adds a tang that mimics salt.

3. Arrange: Place the chicken thighs, sliced peppers, and onions on a parchment-lined baking sheet.

4. Coat: Pour the herb mixture over the chicken and vegetables. Toss the veggies with your hands or tongs to ensure they are well-coated, and rub the marinade into the chicken.

5. Roast: Bake for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the peppers have slightly charred edges.

6. Finish: Sprinkle with fresh chopped parsley before serving.

Why it Works for Your Blog

• Low Potassium: Bell peppers are one of the best “kidney-safe” vegetables.

• Flavor Hack: Smoked paprika and garlic create a deep savory profile (umami) so you won’t miss the salt.

• Portion Control: Using bone-in chicken helps the meat stay juicy without needing heavy sauces.