Low Sodium Crispy Chicken Goujons
Get ready to elevate your weeknight dinner or party appetizer spread with these irresistibly delicious Low Sodium Crispy Chicken Goujons! This healthier twist on a classic favorite features tender, marinated strips of chicken breast coated in seasoned, buttery panko breadcrumbs and baked to golden perfection—no frying required. Bursting with flavor from a blend of garlic powder, smoked paprika, oregano, and thyme, these crispy goujons are perfect for those looking to enjoy a savory bite without the extra salt. Quick to assemble and baked in just 20 minutes, they’re an ideal choice for busy families or mindful eaters. Pair them with your favorite low-sodium dipping sauce for a guilt-free comfort food experience that’s sure to impress!
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Ingredients
- 2 pieces Boneless chicken breasts
- 1 cup Buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1.5 teaspoons Smoked paprika
- 0.5 teaspoon Ground black pepper
- 2 cups Plain panko breadcrumbs
- 2 tablespoons Unsalted butter
- 0.5 cup All-purpose flour
- 0.5 cup Milk
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
Directions
Step 1
Cut the chicken breasts into strips approximately 1 inch wide and 3 inches long for the goujons.
Step 2
In a large bowl, combine the buttermilk, garlic powder, onion powder, smoked paprika, and ground black pepper. Add the chicken strips to the marinade, ensuring they are well coated. Cover and refrigerate for at least 15 minutes to allow the flavors to meld.
Step 3
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease it with some of the unsalted butter.
Step 4
Place the panko breadcrumbs in a shallow dish. Melt the rest of the unsalted butter and drizzle over the breadcrumbs, mixing well with a fork until evenly coated but still crumbly.
Step 5
In another shallow dish, place the all-purpose flour seasoned with dried oregano and thyme.
Step 6
Pour the milk into a separate shallow dish for dipping.
Step 7
Remove the chicken from the marinade, allowing any excess to drip off. Dip each chicken strip first in the flour, shaking off excess, then into the milk, and finally coat in the buttery panko breadcrumbs, pressing gently to adhere.
Step 8
Arrange the breaded chicken strips on the prepared baking sheet. Spray the tops lightly with cooking spray for additional crispiness.
Step 9
Bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and the coating is crispy and golden brown. Serve immediately as a tasty appetizer or main course alongside your favorite low-sodium dipping sauce.
Nutrition Facts
| Serving size | (981.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1906.8 |
| Total Fat 51.5g | 0% |
| Saturated Fat 23.8g | 0% |
| Polyunsaturated Fat 0.6g | |
| Cholesterol 395.6mg | 0% |
| Sodium 1774.7mg | 0% |
| Total Carbohydrate 203.6g | 0% |
| Dietary Fiber 10.4g | 0% |
| Total Sugars 24.4g | |
| Protein 145.7g | 0% |
| Vitamin D 198.0IU | 0% |
| Calcium 590.7mg | 0% |
| Iron 11.0mg | 0% |
| Potassium 1819.9mg | 0% |
Source of Calories