LOW SODIUM OVEN FRIED CHICKEN RECIPE & INSTRUCTIONS

whole wheat breadcrumbs

🥗Healthier: panko breadcrumbs

💰Cheaper: regular breadcrumbs

Panko provides a lighter texture while regular breadcrumbs can be more affordable.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point and is healthier, while canola is often less expensive.

chicken pieces

🥗Healthier: skinless chicken

💰Cheaper: chicken thighs

Skinless chicken reduces fat, while thighs are usually cheaper than breasts.

flour

🥗Healthier: almond flour

💰Cheaper: all-purpose flour

Almond flour is lower in carbs, while all-purpose is typically more budget-friendly.

Measure 1 and 3/4 pounds of chicken breasts, noting that they are larger than usual.

In a bowl, combine 1 and 1/2 cups of buttermilk for marinating the chicken, allowing it to sit since early morning or overnight.

In a pie plate, add 1 cup of all-purpose flour, 1 tablespoon of paprika, 1/4 teaspoon of garlic powder, and 1/4 teaspoon of black pepper; stir to combine.

Take the chicken out of the buttermilk, wiping off excess but leaving some on for the flour to stick.

Prepare a baking sheet lined with parchment paper and add a stick of melted unsalted butter to it.

Cut the chicken breasts in half if needed, and spray the tops with a little nonstick avocado oil spray.

Place the chicken on the prepared baking sheet, ensuring not to crowd the pieces.

Preheat the oven to 400°F (204°C) and place the chicken in the oven.

Set a timer for 20 minutes, then turn the chicken over after 20 minutes.

Check the internal temperature of the chicken using a thermometer, aiming for 165°F (74°C).

If desired, return the chicken to the oven for additional browning, noting that it may become drier than usual.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens