Low Sodium Chicken Tenders
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.
Note: this recipe was updated in October 2025 with new images, step-by-step photos on how to make this, and recipe FAQs.
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.
Ingredients You’ll Need
- 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!
Step-By-Step Photos and Directions
Step 1: If chicken isn’t already cut into tenders, slice into long strips and set aside.
Step 2: Place the chicken in a bag or in a mixing bowl. Add the yogurt, lemon juice, onion powder, garlic powder, and paprika. Mix with the chicken well to combine. Marinate for up to 1 hour.
Step 3: In a bowl, add the unseasoned Panko breadcrumbs and the Italian seasoning, and mix well to combine.
Step 4: Preheat the oven to 400 degrees Fahrenheit. Get a sheet pan, and cover it with parchment paper. Take each chicken strip, and roll it in the panko breadcrumbs.
Step 5: Place the chicken tenders on the baking sheet in an even layer.
Step 6: Bake for 22-24 minutes, flipping the chicken tenders halfway during cooking. Bake until chicken reaches an internal temperature of 165 degrees Fahrenheit.
Step 7: Remove the chicken from the oven, and serve with your favorite low sodium dipping sauces – enjoy!
Recipe FAQs
By coating the chicken in a low sodium panko breadcrumb mix and baking them, the chicken tenders get crisp and delicious as they bake. Make sure to keep the chicken on a single layer in the oven so each tender gets crispy.
Absolutely! After you marinate the chicken, you can coat the chicken in breadcrumbs and place directly into a preheated air fryer. Cook at 400 degrees for 18-20 minutes, flipping halfway. Chicken will be done when it’s internally 165 degrees Fahrenheit.
Store any leftovers in an airtight container (like a freezer bag, or plate with plastic wrap) and enjoy within 2 days. Reheat in the air fryer to keep them crispy, or in the oven or microwave.
Ways to Enjoy These No Salt Added Chicken Fingers
- I like serving these with low sodium fries and my low sodium ketchup recipe or our favorite low sodium buffalo sauce as a dip!
- You can slice and serve these up on top of our low sodium Caesar salad, for a crispy chicken Caesar salad.
- Add the chicken to a wrap and make a low sodium version for lunch on-the-go.
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
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Low Sodium Chicken Tenders
Equipment
- Baking Sheet
- parchment paper
- 3 Bowls or Plates
Ingredients
- 1.5 lbs chicken tenders or chicken breasts sliced into strips
- ¼ cup Greek yogurt
- 1 lemon juiced
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 cup unseasoned Panko breadcrumbs
- 1 teaspoon Italian seasoning
- 1 teaspoon olive oil
Instructions
- If chicken isn’t already cut into tenders, slice into long strips and set aside.
- Place the chicken in a bag or in a mixing bowl. Add the yogurt, lemon juice, onion powder, garlic powder, and paprika. Mix with the chicken well to combine. Marinate for up to 1 hour.
- In a bowl, add the unseasoned Panko breadcrumbs and the Italian seasoning, and mix well to combine.
- Preheat the oven to 400 degrees Fahrenheit. Get a sheet pan, and cover it with parchment paper. Take each chicken strip, and roll it in the panko breadcrumbs.
- Place the chicken tenders on the baking sheet in an even layer.
- Bake for 22-24 minutes, flipping the chicken tenders halfway during cooking. Bake until chicken reaches an internal temperature of 165 degrees Fahrenheit.
- Remove the chicken from the oven, and serve with your favorite low sodium dipping sauces – enjoy!
Notes
- I like serving these with low sodium fries and my low sodium ketchup recipe or our favorite low sodium buffalo sauce as a dip!
- You can slice and serve these up on top of our low sodium Caesar salad, for a crispy chicken Caesar salad.
- Add the chicken to a wrap and make a low sodium version for lunch on-the-go.
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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Really good
Love this chicken
We really liked this recipe. Easy to prepare, crispy, healthy and delicious.
Thank you so much Linda, so glad you have been enjoying these chicken tenders! Really appreciate the comment and review 🙂
– Kelly
Did not rate it yet, has anyone done this in an Air Fryer ?