Low Sodium Breaded Chicken Tenders
Crispy on the outside and irresistibly tender on the inside, these Low Sodium Breaded Chicken Tenders are the ultimate guilt-free comfort food. Perfect for a heart-healthy diet, this recipe swaps traditional breadcrumbs for low sodium panko and uses flavorful spices like paprika, garlic powder, and onion powder to create a rich, satisfying coating—without the extra salt. A quick soak in creamy buttermilk ensures every bite is juicy, while a light spray of olive oil helps achieve a golden, oven-baked crunch with no deep frying required. Ready in just 40 minutes and made with wholesome ingredients like whole wheat flour, these easy-to-make chicken tenders are a nutritious, family-friendly option that pairs beautifully with your favorite low-sodium dipping sauces. Whether you’re meal prepping or serving up a weeknight dinner, this recipe is sure to become a go-to favorite!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 1 pound Chicken tenders
- 1 cup Low sodium panko breadcrumbs
- 0.5 cup Whole wheat flour
- 1 cup Buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0 Olive oil spray
Directions
Step 1
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly spray it with olive oil.
Step 2
In a shallow bowl, pour the buttermilk. Add the chicken tenders to the buttermilk and let them soak for about 10 minutes. This will make the chicken tenders juicy and help the breading adhere better.
Step 3
In another shallow bowl, mix the low sodium panko breadcrumbs, garlic powder, onion powder, paprika, and black pepper until well combined.
Step 4
Place the whole wheat flour in another shallow bowl.
Step 5
Remove the chicken tenders from the buttermilk, allowing excess to drip off. Then dredge each tender first in the flour, shaking off the excess.
Step 6
Dip the floured chicken tenders back into the buttermilk, then coat them thoroughly with the breadcrumb mixture, pressing slightly to ensure the breadcrumbs stick.
Step 7
Arrange the breaded chicken tenders on the prepared baking sheet. Lightly spray the tops of the tenders with olive oil to help them brown and crisp in the oven.
Step 8
Bake in the preheated oven for approximately 20-25 minutes, or until the breading is golden brown and the chicken is cooked through (internal temperature should reach 165°F/75°C).
Step 9
Remove from the oven and let the tenders rest for a few minutes. Serve with your favorite low sodium dipping sauce or enjoy them plain.
Nutrition Facts
| Serving size | (878.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2167.0 |
| Total Fat 93.2g | 0% |
| Saturated Fat 20.8g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 253.6mg | 0% |
| Sodium 3006.4mg | 0% |
| Total Carbohydrate 215.3g | 0% |
| Dietary Fiber 16.2g | 0% |
| Total Sugars 18.8g | |
| Protein 120.2g | 0% |
| Vitamin D 126.9IU | 0% |
| Calcium 433.5mg | 0% |
| Iron 9.5mg | 0% |
| Potassium 1901.8mg | 0% |
Source of Calories