Low Sodium Spicy Chicken Tenders
Transform your weeknight dinner with these irresistible Low Sodium Spicy Chicken Tenders—perfectly crispy, boldly flavored, and guilt-free! This heart-healthy twist on classic spicy chicken tenders swaps out excessive sodium for a zesty marinade of low-sodium hot sauce, creamy Greek yogurt, and an aromatic blend of garlic, onion, smoked paprika, and a kick of cayenne. Coated in golden whole wheat breadcrumbs and oven-baked to crispy perfection, these chicken tenders pack all the heat and crunch you crave without the fryer or salt overload. Ready in under 40 minutes, this flavorful dish is perfect for health-conscious families and spice lovers alike. Serve with fresh veggies or your go-to low-sodium dipping sauce for a wholesome, satisfying meal that’s as easy as it is delicious!
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Ingredients
- 1 pound Chicken tenders
- 0.25 cup Low-sodium hot sauce
- 0.5 cup Plain Greek yogurt
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Cayenne pepper
- 0.5 teaspoon Ground black pepper
- 1 cup Whole wheat breadcrumbs
- 1 as needed Olive oil spray
Directions
Step 1
In a medium-sized bowl, combine the low-sodium hot sauce, plain Greek yogurt, garlic powder, onion powder, smoked paprika, cayenne pepper, and ground black pepper. Mix well to make the marinade.
Step 2
Add the chicken tenders to the bowl and ensure they are fully coated in the marinade. Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
Step 3
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray the parchment with olive oil spray to prevent sticking.
Step 4
Place the whole wheat breadcrumbs on a plate. Remove each chicken tender from the marinade, allowing excess marinade to drip off, then coat the tender evenly in the breadcrumbs. Place the breaded tenders on the prepared baking sheet.
Step 5
Lightly spray the tops of the tenders with olive oil spray to help them achieve a golden, crispy texture.
Step 6
Bake in the preheated oven for 18-20 minutes, flipping halfway through, until the tenders are golden brown and reach an internal temperature of 165°F (74°C) when checked with a meat thermometer.
Step 7
Remove the tenders from the oven and let them rest for 5 minutes before serving. Serve with your favorite low-sodium dipping sauce or fresh vegetables.
Nutrition Facts
| Serving size | (765.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1904.9 |
| Total Fat 88.6g | 0% |
| Saturated Fat 18.7g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 239.0mg | 0% |
| Sodium 3687.9mg | 0% |
| Total Carbohydrate 157.3g | 0% |
| Dietary Fiber 17.2g | 0% |
| Total Sugars 11.1g | |
| Protein 120.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 314.8mg | 0% |
| Iron 11.2mg | 0% |
| Potassium 1762.9mg | 0% |
Source of Calories