Name: Low Sodium Chicken Tenders Recipe
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 2 lb chicken tenderloins or breasts, cut into 1u0022 strips; 1½ cups unsalted panko breadcrumbs; Oil spray; 1 large egg, whisked; 1 tbsp low sodium mayonnaise or unsalted Greek yogurt; 2 tsp ground yellow mustard; 2 tbsp all-purpose flour; 2 tsp Mrs. Dash Original Table Blend; Black pepper (optional)

These Low Sodium Chicken Tenders are crispy outside and tender inside, thanks to a light panko coating and a zesty, salt-free batter. They’re baked, not fried—making them perfect for a heart-healthy and kidney-friendly lifestyle. Easy to make, kid-friendly, and perfect for dipping in your favorite low sodium sauce.

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Table of Contents

Ingredients Needed

2 lb chicken tenderloins or breasts: sliced into 1-inch strips
1½ cups unsalted panko breadcrumbs: light and crispy texture
Oil spray: heart-healthy, light coating
1 large egg: whisked for batter base
1 tbsp low sodium mayonnaise: creamy binder
2 tsp ground yellow mustard: adds tangy flavor
2 tbsp all-purpose flour: helps batter stick
2 tsp Mrs. Dash Original Table Blend: salt-free herb blend
Black pepper: optional, for mild spice

How To Make Low Sodium Chicken Tenders

Toast the Breadcrumbs:
Spread panko on a baking tray. Lightly spray with oil. Bake at 400°F for 2–4 minutes until golden. Transfer to a bowl.

Prepare the Batter:
In a bowl, whisk the egg, low sodium mayo, mustard, flour, Mrs. Dash, and black pepper until smooth.

Coat the Chicken:
Dip chicken strips into the batter, coating well.

Bread the Tenders:
Press each piece into toasted breadcrumbs, coating all sides firmly.

Bake Until Crispy:
Place chicken on a baking rack set on a tray. Lightly spray with oil. Bake at 400°F for 15–20 minutes until golden and cooked through.

Serve:
Enjoy warm with a low sodium dipping sauce like no-salt BBQ or plain yogurt dip.

Recipe Tips

Use unsalted panko or make your own from sodium-free bread
Choose low sodium mayo or plain unsalted yogurt
For extra crispiness, broil the last 2 minutes
Avoid flipping if using a baking rack

How to Store & Reheat

Room Temperature: Not recommended. Always refrigerate
Fridge: Store in a sealed container for up to 3 days
Freezer: Freeze in a single layer first, then transfer to a bag. Reheat in oven at 375°F for 10–12 minutes until crispy

Nutrition Facts (per serving, approx.)

Calories: 113
Sodium: 75 mg
Protein: 18 g
Fat: 3 g
Carbs: 5 g
Fibre: 0.5 g
Sugar: 0 g

FAQs

Are chicken tenders low in sodium?
Not always. Many store-bought or fast food tenders are high in sodium. Making them at home with no salt added and using salt-free seasonings keeps them low sodium and heart-healthy

Can I use Greek yogurt instead of mayo?
Yes, but use unsalted plain Greek yogurt to keep sodium levels low.

Is panko breading high in sodium?
Store-bought panko often contains added salt. Choose unsalted panko or make your own from low sodium bread.

What seasoning is best for low sodium diets?
Use salt-free blends like Mrs. Dash or your own mix of herbs like thyme, garlic powder, and paprika.

Can I make these chicken tenders gluten-free?
Yes! Use gluten-free flour and breadcrumbs to keep it suitable for gluten-free and low sodium needs.

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