Low Sodium Crispy Chicken Sticks
Sink your teeth into the irresistible crunch of these Low Sodium Crispy Chicken Sticks—a healthy twist on everyone’s favorite finger food! This recipe transforms tender, marinated chicken breast strips into golden-brown perfection using a simple but flavorful coating of whole wheat flour, unsalted breadcrumbs, and aromatic spices like garlic powder, paprika, and oregano. Perfectly baked rather than fried, these chicken sticks are drizzled with olive oil for just the right amount of crispiness, making them a guilt-free option for both kids and adults. With minimal sodium and bold seasoning, these chicken sticks deliver taste without compromise. Ready in under an hour, they make a fantastic appetizer, snack, or main dish. Pair them with your favorite low-sodium dipping sauce to complete the experience!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 1 cup buttermilk
- 1 cup whole wheat flour
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon cayenne pepper (optional for heat)
- 1 cup unsalted breadcrumbs
- 0.25 cup olive oil
- 1 teaspoon dried oregano
Instructions
Cut the chicken breasts into thin strips, approximately 1-inch wide.
Place the chicken strips in a bowl with the buttermilk, ensuring they are fully submerged. Let them marinate for at least 15 minutes, or up to 1 hour in the refrigerator for more tenderness.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
In a shallow dish, combine the whole wheat flour, garlic powder, onion powder, paprika, ground black pepper, and cayenne pepper (if using). Mix until evenly distributed.
In another shallow dish, mix the breadcrumbs and dried oregano.
Remove the chicken strips from the buttermilk, allowing any excess to drip off, then dredge each strip in the seasoned flour mixture, coating it evenly.
Dip each floured chicken strip back into the buttermilk quickly and then roll it in the breadcrumb mixture, pressing lightly to ensure the breadcrumbs adhere.
Place the coated chicken strips onto the prepared baking sheet.
Drizzle the olive oil evenly over the chicken strips to promote crispiness during baking.
Bake in the preheated oven for 20-25 minutes, turning halfway through, until golden brown and cooked through. The chicken should be crisp and have an internal temperature of at least 165°F (74°C).
Remove from the oven and allow to cool slightly before serving. Pair with a low-sodium dipping sauce if desired.
Nutrition Facts
Calories |
2316 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.5 g | 115% | |
| Saturated Fat | 19.7 g | 98% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 412 mg | 137% | |
| Sodium | 1483 mg | 64% | |
| Total Carbohydrate | 192.1 g | 70% | |
| Dietary Fiber | 22.1 g | 79% | |
| Total Sugars | 19.5 g | ||
| Protein | 181.8 g | 364% | |
| Vitamin D | 3.7 mcg | 19% | |
| Calcium | 621 mg | 48% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 2350 mg | 50% | |
*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.
