Low Sodium Crispy Baked Chicken Tenders
These Low Sodium Crispy Baked Chicken Tenders are the ultimate guilt-free comfort food, combining crunchy texture with flavorful seasoning for a healthier twist on a family favorite. Perfectly seasoned with a blend of garlic powder, onion powder, paprika, and black pepper, these tenders are coated in golden panko breadcrumbs and baked to crispy perfection without the need for added salt. The recipe uses unsalted butter for rich flavor and a touch of low-sodium chicken broth to keep the tenders moist, ensuring they're both heart-healthier and absolutely delicious. Ready in under 45 minutes, this easy oven-baked method minimizes mess and maximizes flavor. Ideal for weeknight dinners, meal prep, or kids' lunches, these tenders are best enjoyed fresh from the oven, sprinkled with parsley and paired with your favorite dipping sauce or veggie sides.
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Recipe Information
Ingredients
- 1 pound chicken tenders
- 1 cup plain panko breadcrumbs
- 4 tablespoons unsalted butter
- 0.5 cup all-purpose flour
- 1 teaspoon unsalted garlic powder
- 1 teaspoon unsalted onion powder
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 1 large egg
- 2 tablespoons low-sodium chicken broth
- 1 tablespoon fresh parsley
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow dish, mix the flour, garlic powder, onion powder, paprika, and black pepper together.
In a separate shallow bowl, whisk together the egg and low-sodium chicken broth.
Place the panko breadcrumbs in another shallow dish.
Pat the chicken tenders dry with paper towels. Dredge each tender in the seasoned flour, shaking off any excess.
Dip the floured tenders into the egg mixture, ensuring they are well coated.
Finally, roll each chicken tender in the panko breadcrumbs, pressing gently to adhere the breadcrumbs to the chicken.
Melt the unsalted butter and lightly brush over the panko-coated chicken tenders.
Arrange the breaded chicken tenders on the prepared baking sheet in a single layer, ensuring they do not touch.
Bake in the preheated oven for 20-25 minutes, or until the chicken tends are golden brown and cooked through. The internal temperature should reach 165°F (75°C).
Remove from the oven and allow to rest for a few minutes. Sprinkle with freshly chopped parsley before serving.
Nutrition Facts
Calories |
2426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 137.7 g | 177% | |
| Saturated Fat | 46.1 g | 231% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 570 mg | 190% | |
| Sodium | 3455 mg | 150% | |
| Total Carbohydrate | 184.0 g | 67% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 6.8 g | ||
| Protein | 114.8 g | 230% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 167 mg | 13% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 1524 mg | 32% | |
*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.
