Low Sodium Crispy Chicken Tender Sandwich

Indulge in the perfect balance of crunch and flavor with this Low Sodium Crispy Chicken Tender Sandwich—a lighter, heart-healthy twist on a classic favorite. Tender slices of chicken breast are marinated in low sodium buttermilk, then coated in a perfectly seasoned blend of garlic, smoked paprika, and panko breadcrumbs for a golden, oven-baked crunch without the guilt. Served on wholesome whole wheat buns and topped with crisp lettuce, juicy tomato, creamy avocado, and a dollop of low sodium mayo, this sandwich proves you don’t need extra sodium to achieve incredible flavor. Ready in just under an hour, it’s an easy and satisfying meal the whole family will love! Pair it with your favorite low sodium sides for a crave-worthy dinner or lunch.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breast
• 1 cup low sodium buttermilk
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 0.5 teaspoon black pepper
• 0.5 teaspoon ground cumin
• 1 cup all-purpose flour
• 0.25 cup cornstarch
• 1 cup unsalted panko breadcrumbs
• 1 as needed olive oil spray
• 4 each whole wheat buns
• 4 each lettuce leaves
• 1 sliced tomato
• 1 sliced avocado
• 4 tablespoons low sodium mayonnaise

Directions

Step 1

Start by slicing the chicken breast into tenders, about 1 inch thick. Place them in a bowl and pour the low sodium buttermilk over the top. Let them marinate for at least 30 minutes, or up to 4 hours in the refrigerator.

Step 2

Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and set aside.

Step 3

In a shallow dish, combine the garlic powder, onion powder, smoked paprika, black pepper, and ground cumin. Add the all-purpose flour and cornstarch, mixing well.

Step 4

Place the panko breadcrumbs in a separate bowl.

Step 5

Remove the chicken tenders from the buttermilk, allowing any excess to drip off. Dredge each tender in the seasoned flour mixture, then back in the buttermilk, and finally coat them with panko breadcrumbs, pressing gently to adhere.

Step 6

Lay the breaded chicken tenders on the prepared baking sheet. Lightly spray the tops with olive oil spray.

Step 7

Bake in the preheated oven for 20-25 minutes, flipping halfway, until the chicken is cooked through and the coating is golden and crispy.

Step 8

While the chicken is baking, prepare the sandwich toppings. Toast the whole wheat buns if desired and slice the tomato and avocado.

Step 9

To assemble each sandwich, spread 1 tablespoon of low sodium mayonnaise on the top half of each bun. Layer the bottom half with a lettuce leaf, a few slices of tomato, a few slices of avocado, and the crispy chicken tender.

Step 10

Cover with the top half of the bun and serve immediately with your favorite low sodium sides.

Nutrition Facts

Serving size	(1353.4g)

Amount per serving	% Daily Value*
Calories	2677.0

Total Fat 77.1g	0%
Saturated Fat 14.2g	0%
Polyunsaturated Fat 0.3g
Cholesterol 414.8mg	0%
Sodium 1433.4mg	0%
Total Carbohydrate 298.4g	0%
Dietary Fiber 26.7g	0%
Total Sugars 30.9g
Protein 195.6g	0%

Vitamin D 122.7IU	0%
Calcium 612.9mg	0%
Iron 20.0mg	0%
Potassium 2381.0mg	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: 26.0%

Protein: 29.3%

Carbs: 44.7%