Low Sodium Air Fryer Crispy Chicken
Indulge in guilt-free comfort food with this Low Sodium Air Fryer Crispy Chicken that's bursting with flavor and crunch while keeping your sodium levels in check. Perfectly marinated in low-fat buttermilk for tenderness, these chicken breasts or thighs are seasoned with a fragrant blend of garlic powder, smoked paprika, oregano, onion powder, and more, delivering bold taste without high sodium content. Coated in a mix of seasoned flour and unsalted Panko breadcrumbs, then air-fried to golden perfection, this recipe achieves all the crispiness you crave without deep frying. Ready in just under an hour, this heart-healthy dish is perfect for busy weeknights or family dinners. Pair it with your favorite fresh veggies or a vibrant salad to complete this wholesome, satisfying meal.
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Recipe Information
Ingredients
- 4 pieces Chicken breasts or thighs, boneless and skinless
- 1 cup Buttermilk, low fat
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Smoked paprika
- 0.5 teaspoon Dried oregano
- 1 cup All-purpose flour
- 1 cup Panko breadcrumbs, unsalted
- Olive oil spray
Instructions
Begin by placing the boneless, skinless chicken breasts or thighs in a shallow dish and cover them with the low fat buttermilk. Refrigerate and let marinate for at least 20 minutes to impart moisture and tenderness.
While the chicken is marinating, prepare the seasoning mixture. In a medium bowl, combine the garlic powder, onion powder, paprika, black pepper, smoked paprika, and dried oregano. Divide this mixture in half.
In another bowl, mix together the all-purpose flour and half of the seasoning mixture.
In a third bowl, combine the panko breadcrumbs with the remaining half of the seasoning mixture.
Once the chicken has finished marinating, remove each piece from the buttermilk, letting excess drip off, and dredge it in the seasoned flour. Ensure each piece is evenly coated.
Next, dip the floured chicken into the buttermilk again, followed by a thorough coating in the seasoned panko breadcrumbs. Press gently to adhere the breadcrumbs firmly to the chicken.
Preheat your air fryer to 375°F (190°C) for about 3-5 minutes. While waiting, let the coated chicken rest to enhance the crust's adherence.
Arrange the chicken pieces in the air fryer basket in a single layer to ensure even airflow. Depending on the size of your air fryer, you might need to cook in batches.
Lightly spray the surface of the chicken with olive oil spray to enhance crispiness without adding excess sodium.
Air fry the chicken for 18-20 minutes, flipping halfway through to ensure even browning. The internal temperature should reach at least 165°F (74°C).
Once cooked, remove from the air fryer and let rest for a few minutes before serving. This will help the juices redistribute in the meat.
Serve the low sodium crispy chicken with your choice of side dishes, such as a fresh salad or steamed vegetables, for a balanced meal.
Nutrition Facts
Calories |
2191 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.4 g | 45% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 602 mg | 201% | |
| Sodium | 1659 mg | 72% | |
| Total Carbohydrate | 203.6 g | 74% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 13.3 g | ||
| Protein | 251.1 g | 502% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 529 mg | 41% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 2546 mg | 54% | |
*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.
