Low Sodium Crispy Breaded Chicken Fillets

Elevate your weeknight dinner game with these Low Sodium Crispy Breaded Chicken Fillets, a healthier twist on a classic comfort food! Perfectly seasoned with a blend of garlic powder, onion powder, paprika, and fragrant herbs like oregano and thyme, these baked fillets achieve a golden, crunchy crust without relying on excess salt or deep frying. Whole wheat flour and unsalted breadcrumbs bring wholesome texture, while a light spray of olive oil ensures crispiness straight from the oven. Ready in under 45 minutes, this heart-healthy recipe is as simple as it is satisfying. Serve with a refreshing squeeze of lemon for a bright, zesty finish. Perfect for families, meal prep, or guilt-free indulgence, these baked chicken fillets are a must-try for anyone seeking low-sodium comfort food with maximum flavor.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces chicken breast fillets
• 1 cup whole wheat flour
• 1 cup unsalted breadcrumbs
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 1 teaspoon paprika
• 2 large egg
• 0.25 cup low-fat milk
• 0 as needed olive oil spray
• 4 slices lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Place the chicken breast fillets on a cutting board and cover them with plastic wrap. Gently pound each fillet with a meat mallet to an even thickness of about 1/2 inch.

Step 3

In a shallow bowl, mix the whole wheat flour with garlic powder, onion powder, dried oregano, dried thyme, black pepper, and paprika.

Step 4

In a separate bowl, beat the eggs with the low-fat milk until well combined.

Step 5

Place the unsalted breadcrumbs in a third bowl.

Step 6

Dredge each chicken fillet in the seasoned flour mixture, shaking off any excess.

Step 7

Dip the floured fillet into the egg and milk mixture, ensuring it's fully coated.

Step 8

Finally, press the egg-coated fillet into the breadcrumbs, covering all sides evenly with crumbs.

Step 9

Place the breaded fillets on the prepared baking sheet and lightly spray both sides with olive oil spray to help them crisp during baking.

Step 10

Bake the fillets in the preheated oven for 20-25 minutes, flipping halfway through, until they are golden brown and the internal temperature reaches 165°F (74°C).

Step 11

Remove from the oven and let them rest for a few minutes before serving.

Step 12

Serve each fillet with a lemon wedge for a zesty finish.

Nutrition Facts

Serving size	(1150.5g)

Amount per serving	% Daily Value*
Calories	2296.7

Total Fat 54.0g	0%
Saturated Fat 14.2g	0%
Polyunsaturated Fat 3.9g
Cholesterol 1000.6mg	0%
Sodium 1545.3mg	0%
Total Carbohydrate 186.4g	0%
Dietary Fiber 23.0g	0%
Total Sugars 11.2g
Protein 263.2g	0%

Vitamin D 132.7IU	0%
Calcium 492.7mg	0%
Iron 18.1mg	0%
Potassium 2510.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.3%

Protein: 46.1%

Carbs: 32.6%