Low Sodium Crispy Breaded Chicken Fillets
Indulge guilt-free with these Low Sodium Crispy Breaded Chicken Fillets—a healthier spin on a classic favorite. Made with tender chicken breast fillets and a seasoned blend of whole wheat flour, unsalted breadcrumbs, and fragrant herbs like oregano and thyme, this recipe delivers an irresistibly crunchy bite without excess sodium. Each fillet is oven-baked to golden perfection, cutting down on grease while retaining juicy, flavorful results. Perfect for heart-conscious diets, this dish is generously spiced with paprika, garlic powder, and onion powder, creating a delicious balance of bold flavors. Serve with fresh lemon wedges for a zesty twist that complements the crispy coating. Ready in under an hour, this easy recipe is ideal for weeknight dinners or meal prepping. Don’t compromise on taste or health—upgrade your chicken game today!
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Recipe Information
Ingredients
- 4 pieces chicken breast fillets
- 1 cup whole wheat flour
- 1 cup unsalted breadcrumbs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 1 teaspoon paprika
- 2 large egg
- 0.25 cup low-fat milk
- as needed olive oil spray
- 4 slices lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Place the chicken breast fillets on a cutting board and cover them with plastic wrap. Gently pound each fillet with a meat mallet to an even thickness of about 1/2 inch.
In a shallow bowl, mix the whole wheat flour with garlic powder, onion powder, dried oregano, dried thyme, black pepper, and paprika.
In a separate bowl, beat the eggs with the low-fat milk until well combined.
Place the unsalted breadcrumbs in a third bowl.
Dredge each chicken fillet in the seasoned flour mixture, shaking off any excess.
Dip the floured fillet into the egg and milk mixture, ensuring it's fully coated.
Finally, press the egg-coated fillet into the breadcrumbs, covering all sides evenly with crumbs.
Place the breaded fillets on the prepared baking sheet and lightly spray both sides with olive oil spray to help them crisp during baking.
Bake the fillets in the preheated oven for 20-25 minutes, flipping halfway through, until they are golden brown and the internal temperature reaches 165°F (74°C).
Remove from the oven and let them rest for a few minutes before serving.
Serve each fillet with a lemon wedge for a zesty finish.
Nutrition Facts
Calories |
2297 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.0 g | 69% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 3.9 g | ||
| Cholesterol | 1001 mg | 334% | |
| Sodium | 1545 mg | 67% | |
| Total Carbohydrate | 186.4 g | 68% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 11.2 g | ||
| Protein | 263.2 g | 526% | |
| Vitamin D | 3.3 mcg | 17% | |
| Calcium | 493 mg | 38% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 2510 mg | 53% | |
*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.
