Low Sodium Crispy Chicken
Craving crispy, golden chicken without the high sodium content? This Low Sodium Crispy Chicken recipe delivers all the crunch and flavor you love in a healthier, heart-friendly package. Marinated in tangy buttermilk infused with aromatic spices like garlic powder, onion powder, and paprika, the chicken breasts are tenderized and packed with flavor before being coated in a perfectly seasoned blend of unsalted panko breadcrumbs and whole wheat flour. Baked to golden perfection with a light spray of olive oil, this easy recipe ensures a crunchy exterior without the need for frying. Ready in under an hour, it’s the perfect low sodium dinner option for any night of the week. Pair this delicious baked chicken with your favorite low sodium sides or dipping sauce for a meal everyone will love!
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup buttermilk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 1 teaspoon paprika
- 1 cup unsalted panko breadcrumbs
- 0.5 cup whole wheat flour
- 1 as needed olive oil spray
Directions
Step 1
Place the chicken breasts between two pieces of plastic wrap or parchment paper and use a meat mallet to pound them to an even thickness, about 1/2 inch thick.
Step 2
In a large bowl, combine the buttermilk, garlic powder, onion powder, and black pepper. Add the chicken breasts to the bowl, ensuring they are fully submerged. Cover and refrigerate for at least 30 minutes or up to 4 hours. This will tenderize the chicken and infuse it with flavor.
Step 3
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
Step 4
In a shallow dish, combine the panko breadcrumbs, whole wheat flour, and paprika. Mix until well combined.
Step 5
Remove the chicken from the marinade, allowing any excess buttermilk to drip off, and then coat them one at a time in the breadcrumb mixture, pressing gently to adhere.
Step 6
Place the chicken on the prepared baking sheet and lightly spray with olive oil to help with browning.
Step 7
Bake in the preheated oven for 20-25 minutes, or until the chicken is crispy and golden brown on the outside and the internal temperature reaches 165°F (75°C).
Step 8
Remove from the oven and let rest for 5 minutes before serving to allow the juices to redistribute.
Step 9
Serve the crispy chicken warm with your choice of low sodium dipping sauce or side salad.
Nutrition Facts
| Serving size | (1121.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1932.7 |
| Total Fat 38.9g | 0% |
| Saturated Fat 11.9g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 618.4mg | 0% |
| Sodium 799.9mg | 0% |
| Total Carbohydrate 141.5g | 0% |
| Dietary Fiber 13.0g | 0% |
| Total Sugars 16.5g | |
| Protein 244.8g | 0% |
| Vitamin D 133.8IU | 0% |
| Calcium 442.0mg | 0% |
| Iron 11.6mg | 0% |
| Potassium 2589.6mg | 0% |
Source of Calories