Low Sodium Crispy Chicken Goujons
Indulge in the guilt-free delight of Low Sodium Crispy Chicken Goujons—a health-conscious twist on a classic favorite without sacrificing flavor or crunch! These tender chicken strips are marinated in seasoned buttermilk for amplified taste, then coated in buttery panko breadcrumbs infused with dried oregano and thyme for a satisfying, golden crust. Oven-baked to perfection, these goujons are a lower-sodium alternative to fried options, making them ideal for those watching their salt intake. Easy to prepare in under an hour, this dish is perfect as a crowd-pleasing appetizer or a wholesome weeknight main course. Pair with your favorite low-sodium dipping sauce and enjoy crispy, flavorful bites that you’ll crave again and again!
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Recipe Information
Ingredients
- 2 pieces Boneless chicken breasts
- 1 cup Buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1.5 teaspoons Smoked paprika
- 0.5 teaspoon Ground black pepper
- 2 cups Plain panko breadcrumbs
- 2 tablespoons Unsalted butter
- 0.5 cup All-purpose flour
- 0.5 cup Milk
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
Instructions
Cut the chicken breasts into strips approximately 1 inch wide and 3 inches long for the goujons.
In a large bowl, combine the buttermilk, garlic powder, onion powder, smoked paprika, and ground black pepper. Add the chicken strips to the marinade, ensuring they are well coated. Cover and refrigerate for at least 15 minutes to allow the flavors to meld.
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease it with some of the unsalted butter.
Place the panko breadcrumbs in a shallow dish. Melt the rest of the unsalted butter and drizzle over the breadcrumbs, mixing well with a fork until evenly coated but still crumbly.
In another shallow dish, place the all-purpose flour seasoned with dried oregano and thyme.
Pour the milk into a separate shallow dish for dipping.
Remove the chicken from the marinade, allowing any excess to drip off. Dip each chicken strip first in the flour, shaking off excess, then into the milk, and finally coat in the buttery panko breadcrumbs, pressing gently to adhere.
Arrange the breaded chicken strips on the prepared baking sheet. Spray the tops lightly with cooking spray for additional crispiness.
Bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and the coating is crispy and golden brown. Serve immediately as a tasty appetizer or main course alongside your favorite low-sodium dipping sauce.
Nutrition Facts
Calories |
1907 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.5 g | 66% | |
| Saturated Fat | 23.8 g | 119% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 396 mg | 132% | |
| Sodium | 1775 mg | 77% | |
| Total Carbohydrate | 203.6 g | 74% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 24.4 g | ||
| Protein | 145.7 g | 291% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 591 mg | 45% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 1820 mg | 39% | |
*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.
