Low Sodium Breaded Chicken Tenders
Indulge in guilt-free comfort food with these irresistible Low Sodium Breaded Chicken Tenders, a healthier take on a classic favorite. Perfectly crisp on the outside and tender on the inside, these oven-baked chicken tenders utilize low sodium panko breadcrumbs and whole wheat flour for a wholesome crunch without sacrificing flavor. Seasoned with aromatic garlic powder, onion powder, paprika, and black pepper, they pack bold, savory notes without excess salt. Soaked in buttermilk for added juiciness and finished with a light olive oil spray to achieve that golden brown perfection, this recipe is easy to prepare in just 15 minutes and ready to serve in under 25. Ideal for health-conscious families, these tenders are perfect for pairing with your favorite low sodium dipping sauces or enjoying on their own as a crowd-pleasing snack or main dish.
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Recipe Information
Ingredients
- 1 pound Chicken tenders
- 1 cup Low sodium panko breadcrumbs
- 0.5 cup Whole wheat flour
- 1 cup Buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- Olive oil spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly spray it with olive oil.
In a shallow bowl, pour the buttermilk. Add the chicken tenders to the buttermilk and let them soak for about 10 minutes. This will make the chicken tenders juicy and help the breading adhere better.
In another shallow bowl, mix the low sodium panko breadcrumbs, garlic powder, onion powder, paprika, and black pepper until well combined.
Place the whole wheat flour in another shallow bowl.
Remove the chicken tenders from the buttermilk, allowing excess to drip off. Then dredge each tender first in the flour, shaking off the excess.
Dip the floured chicken tenders back into the buttermilk, then coat them thoroughly with the breadcrumb mixture, pressing slightly to ensure the breadcrumbs stick.
Arrange the breaded chicken tenders on the prepared baking sheet. Lightly spray the tops of the tenders with olive oil to help them brown and crisp in the oven.
Bake in the preheated oven for approximately 20-25 minutes, or until the breading is golden brown and the chicken is cooked through (internal temperature should reach 165°F/75°C).
Remove from the oven and let the tenders rest for a few minutes. Serve with your favorite low sodium dipping sauce or enjoy them plain.
Nutrition Facts
Calories |
2167 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.2 g | 119% | |
| Saturated Fat | 20.8 g | 104% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 254 mg | 85% | |
| Sodium | 3006 mg | 131% | |
| Total Carbohydrate | 215.3 g | 78% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 18.8 g | ||
| Protein | 120.2 g | 240% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 434 mg | 33% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 1902 mg | 40% | |
*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.
