Low Sodium Chicken Tenders

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This low sodium chicken tenders recipe is a hearty dinner you can make with lean chicken breast tenders, and a no-salt-added coating. Ready in 45 minutes, these tenders are oven baked to perfection.

Dip these chicken fingers into low sodium ketchup or your favorite dipping sauce and enjoy. Serve these tenders up with a big low sodium chopped salad and a side of low sodium rice pilaf for a great dinner the whole family will love.

Sometimes it’s fun to switch up dinner, and enjoy a low sodium finger food! These low sodium chicken breast tenders are crunchy, tasty, and easy to make. Coat chicken breast strips in a salt-free topping, and bake in the oven until cooked.

The below coating recipe has onion powder and garlic powder, but you could add additional spices for some new flavors. Add Italian seasoning for an herby version, add smoked paprika and chili powder for a spicy version, or add a little salt-free BBQ rub for a sweet and savory flavor. The possibilities you can make with these chicken fingers are endless!

These Low Sodium Chicken Tenders Are

• Crispy
• Hearty
• High in Protein
• Easy to Make
• A Great Dinner Idea

How To Find Low Sodium Chicken At the Grocery Store

Store-bought packaged chicken can contain added sodium from a few different sources. Make sure you choose ‘unseasoned’ chicken that has no added spices which can contain salt. Sodium can also appear as preservatives in fresh and frozen meat. Some packers also inject the chicken with a salt solution to improve texture.

I like to start by looking for chicken that has a nutrition label on it, so you know the exact amount of sodium in the chicken you buy. Or check out your local farm or butcher and ask them for low sodium options.

When you find a good brand of low sodium chicken, you can enjoy it so many ways on a low sodium lifestyle. Chicken is an inexpensive protein, is great for easy lunches and dinners, and is so versatile. 

What’s In This Low Sodium Chicken Strips Recipe

• No-salt-added chicken tenderloin cuts – look for organic meat without added preservatives to reduce the sodium in this recipe. Store-bought chicken can contain “hidden sodium” from being injected with a salt solution. Look for all natural chicken, preferably one with a nutrition label on it.
• All Purpose Flour
• Eggs – Eggs naturally contain about 60-70mg of sodium per large egg. We try to get cage free / free range eggs.
• Low sodium panko breadcrumbs – I found these recently at my Whole Foods and I am obsessed! It can be hard to find low sodium breadcrumbs that aren’t seasoned. For 40mg of sodium per half cup, these breadcrumbs are a great low so option!
• Onion Powder: to add a delicious and savory flavor to the coating.
• Garlic Powder: Also a major pantry staple ingredient that gets used in our house daily!

How Do You Make No Salt Added Chicken Tenders?

1. If chicken isn’t already cut into tenders, slice into long strips and set aside.
2. Get 3 plates or bowls ready. In one, add the flour. In the second, add the eggs and beat them thoroughly with a fork. In the third, add the panko breadcrumbs, onion powder, and garlic powder.
3. Preheat the oven to 400 degrees Fahrenheit. Line a baking sheet pan with parchment paper.
4. Take each chicken tender: first coat it in flour, then dredge through the egg, and finally cover it in breadcrumbs. Add the tenders to the sheet pan Repeat until all the chicken has been coated.
5. Place the sheet pan in the oven, bake for 20 minutes, flip the chicken, and bake for an additional 15 to 20 minutes. Chicken should be brown and crisp on the outside, and the inside should be cooked to 165 degrees Fahrenheit.
6. Remove from oven and serve hot with your favorite dipping sauce. Enjoy!

Ways to Enjoy These No Salt Added Chicken Fingers

• I like serving these with fries and my low sodium ketchup recipe.
• You can slice and serve these up with greens and my low sodium Caesar dressing, for a crispy chicken Caesar salad.
• Add the chicken to a wrap and make a low sodium version for lunch.

What To Serve With Chicken Fingers

• Low Sodium Fries Recipe (Oven Baked)
• No Salt Added Spaghetti Squash
• Low Sodium Sauerkraut
• Low Sodium Potatoes O’Brien
• Crispy Onion Strings in the Air Fryer 

Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.

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Low Sodium Chicken Tenders

AuthorAuthor Kelly Jensen

This low sodium chicken tenders recipe is a hearty dinner made with lean chicken breast tenders, and a no-salt-added coating. Ready in 45 minutes, these tenders are oven baked to perfection.

4.86 from 7 votes

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Prep Time 5 minutes mins

Cook Time 40 minutes mins

Total Time 45 minutes mins

Course dinner

Cuisine American

Servings 6 servings

Calories 283 kcal

Equipment

• Baking Sheet
• parchment paper
• 3 Bowls or Plates

Ingredients

  

1x2x3x

• ▢ 1.5 lb chicken breasts sliced into strips or tenders
• ▢ 1 cup flour
• ▢ 2 eggs
• ▢ 1.5 cups low sodium panko bread crumbs
• ▢ 1 teaspoon onion powder
• ▢ 1 teaspoon garlic powder

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Instructions

 

• If chicken isn’t already cut into tenders, slice into long strips and set aside.
• Get 3 plates or bowls ready. In one, add the flour. In the second, add the eggs and beat them thoroughly with a fork. In the third, add the panko breadcrumbs, onion powder, and garlic powder.
• Preheat the oven to 400 degrees Fahrenheit. Line a baking sheet pan with parchment paper.
• Take each chicken tender, and first coat it in flour, then dredge through the egg, and finally cover it in breadcrumbs. Add the tender to the sheet pan, and repeat until all the chicken has been coated.
• Place the sheet pan in the oven, and bake for 20 minutes, flip the chicken, and bake for an additional 15 to 20 minutes. Chicken should be brown and crisp on the outside, and the inside should be cooked to 165 degrees Fahrenheit.
• Remove from oven and serve hot with your favorite dipping sauce. Enjoy!

Nutrition

Calories: 283kcalCarbohydrates: 27gProtein: 30gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.02gCholesterol: 113mgSodium: 125mgPotassium: 496mgFiber: 1gSugar: 1gVitamin A: 93IUVitamin C: 1mgCalcium: 44mgIron: 2mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

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