Low Sodium Baked Chicken Goujons
Elevate your weeknight dinners with these irresistible Low Sodium Baked Chicken Goujons, a healthier twist on a classic favorite. Tender strips of chicken breast are marinated in a flavorful buttermilk mixture infused with garlic powder, onion powder, and paprika, ensuring every bite is juicy and well-seasoned without relying on excess salt. Coated in whole wheat flour, a light egg wash, and crispy unsalted panko breadcrumbs, these golden-baked goujons are perfectly crunchy while remaining oven-baked for a nutritious option you can feel good about. Ideal for anyone seeking low-sodium alternatives without skimping on taste, this quick and easy recipe is ready in under an hour and pairs beautifully with fresh salads or homemade dipping sauces. Perfect for kids and adults alike, these chicken goujons will become your new go-to for guilt-free comfort food!
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Recipe Information
Ingredients
- 1.5 pounds Boneless, skinless chicken breasts
- 1 cup Buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Ground black pepper
- 1.5 cups Panko bread crumbs (unsalted)
- 0.5 cup Whole wheat flour
- 1 large Egg
- as needed Olive oil spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Slice the chicken breasts into 1/2-inch thick strips to create goujons.
In a shallow dish, mix buttermilk with garlic powder, onion powder, paprika, and ground black pepper.
Place the chicken strips into the buttermilk mixture, ensuring they're well coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for enhanced flavor.
In a separate bowl, whisk the egg until lightly beaten.
Place the panko bread crumbs and whole wheat flour on two different shallow plates. Organize your breading station: flour, egg, and then panko.
Remove the chicken from the buttermilk mixture and let excess drip off. Coat the chicken strips first in flour, shaking off the excess, then dip them into the egg, and finally roll them in the panko crumbs until evenly covered.
Arrange the coated chicken strips on the prepared baking sheet, ensuring they don't touch each other.
Lightly spray the chicken strips with olive oil spray to help them crisp up in the oven.
Bake in the preheated oven for 20-25 minutes or until the chicken is fully cooked and the crumbs are golden and crispy.
Remove from the oven and let the goujons cool for a few minutes before serving.
Serve with your favorite low-sodium dipping sauce or a fresh salad.
Nutrition Facts
Calories |
2101 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.4 g | 57% | |
| Saturated Fat | 13.8 g | 69% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 825 mg | 275% | |
| Sodium | 900 mg | 39% | |
| Total Carbohydrate | 161.1 g | 59% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 17.1 g | ||
| Protein | 248.1 g | 496% | |
| Vitamin D | 4.7 mcg | 23% | |
| Calcium | 471 mg | 36% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2635 mg | 56% | |
*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.
