Low Sodium Oven Fried Chicken
Craving crispy fried chicken without the guilt? This Low Sodium Oven Fried Chicken delivers all the flavor and crunch you love, without the excess salt or deep frying. Succulent skinless chicken drumsticks and thighs are marinated in tangy low-fat buttermilk for maximum tenderness, then coated in a perfectly seasoned blend of panko breadcrumbs, flour, and aromatic spices like paprika, garlic powder, and dried herbs. Baked to golden-brown perfection with a light drizzle of olive oil, this healthier twist on a comfort food classic offers a satisfying crunch that rivals traditional fried chicken. Ready in just over an hour, it’s the perfect low-sodium dinner option for anyone looking to enjoy a wholesome, heart-healthy meal without sacrificing flavor. Serve it with your favorite sides for a crowd-pleasing feast!
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Recipe Information
Ingredients
- 8 pieces Chicken drumsticks or thighs, skinless
- 2 cups Buttermilk, low fat
- 1 cup All-purpose flour
- 1 cup Panko breadcrumbs
- 1 teaspoon Black pepper, freshly ground
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Dried thyme
- 0.5 teaspoon Dried oregano
- 2 tablespoons Olive oil
- Cooking spray
Instructions
Place the chicken pieces in a large bowl and pour the buttermilk over them, ensuring the chicken is fully submerged. Cover the bowl and refrigerate for at least 2 hours, preferably overnight, to tenderize and infuse flavor.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with cooking spray.
In a shallow dish, combine the flour, panko breadcrumbs, black pepper, garlic powder, onion powder, paprika, dried thyme, and dried oregano. Mix well to evenly distribute the spices.
Remove the chicken from the buttermilk, allowing any excess to drip off. Coat each piece thoroughly in the flour mixture, pressing gently to ensure the mixture adheres well.
Arrange the coated chicken pieces on the prepared baking sheet, ensuring they have space between them for even cooking.
Drizzle the olive oil over the top of the chicken pieces to promote browning and crispiness.
Bake in the preheated oven for 40-45 minutes, or until the chicken is golden brown and cooked through. The internal temperature should reach 165°F (74°C).
Let the chicken rest for 5 minutes before serving to allow the juices to redistribute.
Serve with your choice of side dishes, such as a salad or low sodium mashed potatoes, and enjoy your crispy, low sodium oven-fried chicken.
Nutrition Facts
Calories |
2493 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.1 g | 139% | |
| Saturated Fat | 25.6 g | 128% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 660 mg | 220% | |
| Sodium | 1421 mg | 62% | |
| Total Carbohydrate | 162.3 g | 59% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 28.1 g | ||
| Protein | 212.9 g | 426% | |
| Vitamin D | 6.4 mcg | 32% | |
| Calcium | 730 mg | 56% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 2927 mg | 62% | |
*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.
