Low Sodium Crispy Chicken Sticks

Perfectly crunchy and guilt-free, these *Low Sodium Crispy Chicken Sticks* are a healthier twist on a family favorite! Made with lean, boneless chicken breast and coated in a seasoned blend of whole wheat flour, unsalted breadcrumbs, and aromatic spices like paprika, garlic, and oregano, these baked chicken strips deliver the satisfying crunch of fried chicken without the excess sodium or oil. Marinated in creamy buttermilk for maximum tenderness, each strip is oven-crisped to golden perfection with just a light drizzle of olive oil. Ready in under an hour, they make an excellent choice for weeknight dinners, game-day snacks, or kid-friendly lunches. Serve them hot with your favorite low-sodium dipping sauce for a meal that's as delicious as it is nutritious!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breast
• 1 cup buttermilk
• 1 cup whole wheat flour
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon cayenne pepper (optional for heat)
• 1 cup unsalted breadcrumbs
• 0.25 cup olive oil
• 1 teaspoon dried oregano

Directions

Step 1

Cut the chicken breasts into thin strips, approximately 1-inch wide.

Step 2

Place the chicken strips in a bowl with the buttermilk, ensuring they are fully submerged. Let them marinate for at least 15 minutes, or up to 1 hour in the refrigerator for more tenderness.

Step 3

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.

Step 4

In a shallow dish, combine the whole wheat flour, garlic powder, onion powder, paprika, ground black pepper, and cayenne pepper (if using). Mix until evenly distributed.

Step 5

In another shallow dish, mix the breadcrumbs and dried oregano.

Step 6

Remove the chicken strips from the buttermilk, allowing any excess to drip off, then dredge each strip in the seasoned flour mixture, coating it evenly.

Step 7

Dip each floured chicken strip back into the buttermilk quickly and then roll it in the breadcrumb mixture, pressing lightly to ensure the breadcrumbs adhere.

Step 8

Place the coated chicken strips onto the prepared baking sheet.

Step 9

Drizzle the olive oil evenly over the chicken strips to promote crispiness during baking.

Step 10

Bake in the preheated oven for 20-25 minutes, turning halfway through, until golden brown and cooked through. The chicken should be crisp and have an internal temperature of at least 165°F (74°C).

Step 11

Remove from the oven and allow to cool slightly before serving. Pair with a low-sodium dipping sauce if desired.

Nutrition Facts

Serving size	(1003.6g)

Amount per serving	% Daily Value*
Calories	2315.9

Total Fat 89.5g	0%
Saturated Fat 19.7g	0%
Polyunsaturated Fat 5.8g
Cholesterol 412.4mg	0%
Sodium 1483.4mg	0%
Total Carbohydrate 192.1g	0%
Dietary Fiber 22.1g	0%
Total Sugars 19.5g
Protein 181.8g	0%

Vitamin D 149.6IU	0%
Calcium 620.7mg	0%
Iron 15.8mg	0%
Potassium 2350.1mg	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: 35.0%

Protein: 31.6%

Carbs: 33.4%