Low Sodium Crispy Chicken
Satisfy your comfort food cravings with this Low Sodium Crispy Chicken, a healthier twist on a classic favorite. Juicy, tender chicken breasts are marinated in tangy buttermilk infused with garlic, onion, and black pepper for a burst of flavor, then coated in a crunchy blend of unsalted panko breadcrumbs and whole wheat flour. Instead of frying, this recipe oven-bakes the chicken to golden perfection with a light spray of olive oil, keeping it crisp and guilt-free. With just 20 minutes of prep and a short bake time, this heart-smart meal is perfect for busy weeknights and pairs beautifully with a fresh salad or your favorite low-sodium dipping sauce. Whether you're cutting back on salt or simply looking for a nutritious upgrade, this crispy baked chicken will delight your taste buds without compromising your health.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup buttermilk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 1 teaspoon paprika
- 1 cup unsalted panko breadcrumbs
- 0.5 cup whole wheat flour
- 1 as needed olive oil spray
Instructions
Place the chicken breasts between two pieces of plastic wrap or parchment paper and use a meat mallet to pound them to an even thickness, about 1/2 inch thick.
In a large bowl, combine the buttermilk, garlic powder, onion powder, and black pepper. Add the chicken breasts to the bowl, ensuring they are fully submerged. Cover and refrigerate for at least 30 minutes or up to 4 hours. This will tenderize the chicken and infuse it with flavor.
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
In a shallow dish, combine the panko breadcrumbs, whole wheat flour, and paprika. Mix until well combined.
Remove the chicken from the marinade, allowing any excess buttermilk to drip off, and then coat them one at a time in the breadcrumb mixture, pressing gently to adhere.
Place the chicken on the prepared baking sheet and lightly spray with olive oil to help with browning.
Bake in the preheated oven for 20-25 minutes, or until the chicken is crispy and golden brown on the outside and the internal temperature reaches 165°F (75°C).
Remove from the oven and let rest for 5 minutes before serving to allow the juices to redistribute.
Serve the crispy chicken warm with your choice of low sodium dipping sauce or side salad.
Nutrition Facts
Calories |
1933 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.9 g | 50% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 618 mg | 206% | |
| Sodium | 800 mg | 35% | |
| Total Carbohydrate | 141.5 g | 51% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 16.5 g | ||
| Protein | 244.8 g | 490% | |
| Vitamin D | 3.3 mcg | 17% | |
| Calcium | 442 mg | 34% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 2590 mg | 55% | |
*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.
