Low Sodium Crispy Chicken Tender Sandwich
Savor the perfect balance of crunch and flavor with this Low Sodium Crispy Chicken Tender Sandwich, a healthier twist on a beloved classic. Tender slices of juicy chicken breast are marinated in low sodium buttermilk and coated in a seasoned mix of spices, flour, and cornstarch, followed by a layer of unsalted panko breadcrumbs for irresistibly crisp perfection. Oven-baked instead of fried, this guilt-free recipe delivers a golden, crunchy texture without excess sodium. Served on toasted whole wheat buns with fresh lettuce, ripe tomatoes, creamy avocado, and a smear of low sodium mayonnaise, this sandwich is as nutritious as it is delicious. Ready in under an hour, it's the ultimate go-to meal for family dinners or casual gatherings, combining wholesome ingredients with bold, satisfying flavors.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 1 cup low sodium buttermilk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon ground cumin
- 1 cup all-purpose flour
- 0.25 cup cornstarch
- 1 cup unsalted panko breadcrumbs
- 1 as needed olive oil spray
- 4 each whole wheat buns
- 4 each lettuce leaves
- 1 sliced tomato
- 1 sliced avocado
- 4 tablespoons low sodium mayonnaise
Instructions
Start by slicing the chicken breast into tenders, about 1 inch thick. Place them in a bowl and pour the low sodium buttermilk over the top. Let them marinate for at least 30 minutes, or up to 4 hours in the refrigerator.
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and set aside.
In a shallow dish, combine the garlic powder, onion powder, smoked paprika, black pepper, and ground cumin. Add the all-purpose flour and cornstarch, mixing well.
Place the panko breadcrumbs in a separate bowl.
Remove the chicken tenders from the buttermilk, allowing any excess to drip off. Dredge each tender in the seasoned flour mixture, then back in the buttermilk, and finally coat them with panko breadcrumbs, pressing gently to adhere.
Lay the breaded chicken tenders on the prepared baking sheet. Lightly spray the tops with olive oil spray.
Bake in the preheated oven for 20-25 minutes, flipping halfway, until the chicken is cooked through and the coating is golden and crispy.
While the chicken is baking, prepare the sandwich toppings. Toast the whole wheat buns if desired and slice the tomato and avocado.
To assemble each sandwich, spread 1 tablespoon of low sodium mayonnaise on the top half of each bun. Layer the bottom half with a lettuce leaf, a few slices of tomato, a few slices of avocado, and the crispy chicken tender.
Cover with the top half of the bun and serve immediately with your favorite low sodium sides.
Nutrition Facts
Calories |
2677 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.1 g | 99% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 415 mg | 138% | |
| Sodium | 1433 mg | 62% | |
| Total Carbohydrate | 298.4 g | 109% | |
| Dietary Fiber | 26.7 g | 95% | |
| Total Sugars | 30.9 g | ||
| Protein | 195.6 g | 391% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 613 mg | 47% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 2381 mg | 51% | |
*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.
