Low Sodium Crunchy Chicken

Get ready to enjoy guilt-free indulgence with this Low Sodium Crunchy Chicken recipe, a healthier spin on classic comfort food that doesn’t skimp on flavor or texture. Perfectly seasoned with a blend of paprika, garlic powder, onion powder, oregano, and thyme, boneless chicken breasts are coated in crushed unsalted cornflakes for a golden, crispy finish—without the sodium overload. The secret to its irresistibly crunchy crust lies in a three-step breading process that combines whole wheat flour, buttermilk, and egg before the cornflake coating is applied. Oven-baked to perfection with a light spray of olive oil, this dish is not only heart-friendly but also easy to make in under an hour, making it a weeknight favorite. Pair it with fresh veggies or a low-sodium dipping sauce for a wholesome, delicious meal that the whole family will love.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 2 cups unsalted crushed cornflakes
• 0.5 cup whole wheat flour
• 1 teaspoon unsalted baking powder
• 1 teaspoon paprika
• 0.5 teaspoon ground black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon dried oregano
• 0.5 teaspoon dried thyme
• 1 cup buttermilk
• 1 large egg
• 0 as needed for coating olive oil spray

Directions

Step 1

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

Step 2

Place the chicken breasts between two pieces of plastic wrap and pound them to an even thickness using a meat mallet or rolling pin. This helps ensure even cooking.

Step 3

In a shallow dish, mix together the whole wheat flour, baking powder, paprika, ground black pepper, garlic powder, onion powder, dried oregano, and dried thyme.

Step 4

In another shallow dish, beat the egg and mix with the buttermilk.

Step 5

In a third shallow dish, place the crushed cornflakes.

Step 6

Dip each chicken breast first into the flour-spice mixture, making sure to coat it evenly, then into the buttermilk mixture, and finally into the crushed cornflakes, pressing gently to ensure the cornflakes adhere well.

Step 7

Place the coated chicken breasts on the prepared baking sheet and lightly spray the top with olive oil to help with browning.

Step 8

Bake in the preheated oven for 25 to 30 minutes, or until the chicken is fully cooked and the coating is golden brown and crispy. Use a meat thermometer to check that the internal temperature has reached 165°F (74°C).

Step 9

Remove the chicken from the oven and let it rest for 5 minutes before slicing and serving.

Step 10

Serve the crunchy chicken with your choice of low-sodium dipping sauce or a side of fresh vegetables for a complete meal.

Nutrition Facts

Serving size	(842.4g)

Amount per serving	% Daily Value*
Calories	1501.2

Total Fat 31.0g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 2.4g
Cholesterol 542.2mg	0%
Sodium 1140.0mg	0%
Total Carbohydrate 159.5g	0%
Dietary Fiber 13.3g	0%
Total Sugars 20.6g
Protein 139.6g	0%

Vitamin D 184.1IU	0%
Calcium 398.6mg	0%
Iron 39.8mg	0%
Potassium 1778.4mg	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: 18.9%

Protein: 37.8%

Carbs: 43.2%