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low sodium crispy chicken breast recipes healthy low salt chicken cutlets with no salt added

Crispy Low Sodium Chicken Breasts

AuthorKelly Jensen
These low sodium chicken breast cutlets are crispy on the outside, juicy in the middle, and super flavorful with no salt added! A great dinner recipe anytime of year, and a real family favorite.
5 from 8 votes
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course dinner
Cuisine American
Servings 6 pieces
Calories 314 kcal

Equipment

  • Skillet
  • Baking Sheet

Ingredients
  

  • 2 tablespoons vegetable oil or other light oil
  • 3 chicken breasts
  • 1 cup flour
  • 2 eggs
  • 1 cup low sodium panko breadcrumbs
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon no salt added Italian seasoning blend
  • 1 lemon sliced
  • Parsley for garnish

Instructions
 

  • Cut each chicken breast in half. Pound thin so the chicken is about 1/2 inch thick. Set the 6 chicken breast halves on a plate and set aside.
  • Get the coating ingredients ready: on one plate add the flour. In a wide bowl, add the eggs and lightly beat them with a fork. On another place, add the breadcrumbs, garlic powder, onion powder, Italian seasonings, and mix well to combine.
  • Take a piece of chicken, and dredge it through the flour. Flip and coat the other side. Next, dip the chicken to the egg mixture so it is coated on both sides. Finally coat the chicken in the breadcrumb and spice mixture so it's evenly coated on both sides. Repeat with each chicken breast half.
  • Heat a skillet (I used a cast iron pan) over medium heat, and add the oil. Preheat your oven to 350 degrees Fahrenheit.
  • Add 2-3 pieces of chicken to the skillet (depending on how big your pan is, don't crowd the chicken) and cook for 3 to 4 minutes on each side until golden brown. Repeat with the remaining chicken. Then place the chicken on a sheet pan and bake in the oven for 15 minutes until the chicken reaches an internal temperature of 165 degrees Fahrenheit.
  • Once chicken is done baking, remove from the oven and squeeze fresh lemon juice over each cutlet, and top with parsley for garnish.  Enjoy!

Notes

Note on Sodium Content

While there is no added salt to this recipe, there is sodium in some of the ingredients. I used the chicken breasts I linked to above, which were 70mg of sodium for 4 ounces (1/2 of each chicken breast). Your sodium content will vary based on the chicken and other ingredients you use.
Eggs naturally have 60mg of sodium each, and the panko breadcrumbs had 90 mg sodium as well for the 1 cup that I used.
The nutritional information in this recipe is estimated based on the ingredients I used, so please use a nutrition calculator with the specifics you are using.
 

Nutrition

Calories: 314kcalCarbohydrates: 27gProtein: 29gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gTrans Fat: 0.05gCholesterol: 113mgSodium: 122mgPotassium: 527mgFiber: 2gSugar: 1gVitamin A: 97IUVitamin C: 11mgCalcium: 43mgIron: 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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