Low Sodium Panko Crusted Chicken is the crispiest and most flavorful chicken cutlet you’ll ever taste! It’s simple and quick to make – what weeknight dinner dreams are made of.
Boneless, skinless chicken breasts are a culinary workhorse in my kitchen. They’re usually reasonably priced, typically low in sodium – check those labels – and I always have some stashed in the freezer ready to defrost for a fantastic recipe, like this Low Sodium Panko Crusted Chicken.
These are the crispiest, crunchiest, tastiest chicken cutlets you’ll ever eat. Buy thin-sliced cutlets for this recipe, or carefully slice regular chicken breasts in half horizontally so one breast turns into two thinner pieces. You can also use a meat mallet or tenderizer to pound the chicken into thin slices of even thickness.
Instead of using the traditional breading method – flour, egg, breadcrumbs – this recipe relies on a coating of plain Greek yogurt to help the Panko breadcrumbs stick to the chicken. Panko breadcrumbs are cut into larger flakes Instead of being ground finely like traditional breadcrumbs. The larger flakes absorb less oil, creating a crunchier coating when baked or fried. Seasoning the chicken, the breadcrumbs, and the yogurt gives the chicken layers of flavor you won’t be able to resist.
Ingredients
Unsalted Butter – I cook with unsalted butter, so I have control over the amount of sodium I add to dishes.
Panko Breadcrumbs – Panko breadcrumbs cook up crispier than regular breadcrumbs due to their larger size. Toasting them before coating the chicken gives them even more crunch.
Salt-Free Seasoning – I love the flavor of Stonemill’s Salt Free Garlic & Herb Seasoning in this recipe. Your favorite salt free seasoning will work, too.
Thin-Sliced Chicken Breasts: Thinly-sliced boneless, skinless chicken breasts cook faster and more evenly because they’re the same thickness at each end. You can use regular chicken breasts for this recipe. Just slice them in half lengthwise to create thinner pieces.
Greek Yogurt: Greek yogurt helps the breadcrumbs adhere to the chicken. Be sure to use plain Greek yogurt, not vanilla, which has added sugar.
Tools:
How to Make Low Sodium Panko Crusted Chicken
- Melt the butter over medium heat and add the panko. Cook, stirring occasionally, until the crumbs are golden brown. Place toasted breadcrumbs on a plate and stir in salt-free seasoning, garlic powder, and paprika.
- Season the chicken with salt-free seasoning, garlic powder, paprika, and black pepper.
- Stir salt free seasoning and garlic powder into the Greek yogurt.
- Brush the yogurt evenly onto both sides of the chicken breasts.
- Dredge the chicken in the seasoned, toasted panko, pressing gently to ensure both sides are evenly coated.
- Place breaded chicken on the rack on the baking sheet. Bake until chicken reaches 165F on a meat thermometer inserted in the thickest part of the chicken.
Variations on a Delicious Theme
Boneless, skinless chicken breasts are a delicious blank canvas, and this recipe is no exception. Stonemill Table Blend salt-free seasoning is my go-to for this recipe, but I like to spice it sometimes by using a spicy salt-free spice blend like Tony Chachere’s No Salt Seasoning Blend Famous Creole. Add smoked paprika for a deep, smoky flavor.
I love to slice this chicken and add it to salads. You can reduce the sodium even further by making your own breadcrumbs with low sodium bread and using low sodium mayo or sour cream instead of Greek yogurt.
Low Sodium Panko Crusted Chicken FAQs
How much sodium is in this recipe?
This recipe contains 85 mg of sodium per serving.
What can I substitute for Greek yogurt?
Sour cream or low sodium mayonnaise are great substitutions for Greek yogurt.
Can I prep this recipe ahead of time?
Yes, you can assemble the chicken and store it on a baking rack or sheet pan in the fridge for up to 8 hours. Cover the chicken loosely with paper towels or parchment. Remove the chicken from the fridge and let it come to room temperature before cooking.
Can I use other chicken pieces?
Yes, you can use boneless, skinless thighs or chicken tenders. Thighs will have a slightly longer cooking time because they are typically thicker than breasts. Use a meat thermometer to make sure the chicken reaches 165F.
Will the chicken be crispy when I reheat it?
The best way to ensure a crispy crust is to reheat the chicken in an air fryer or oven. I warm it in the oven and pop it under the broiler to re-crisp the breadcrumbs.
What can I serve this with?
This chicken is versatile, so you can pair it with any vegetable. I serve it often with Low Sodium Sauteed Green Beans and Low Sodium Kale Quinoa Salad.
Low Sodium Panko Crusted Chicken
Ingredients
- 2 tablespoons unsalted butter
- 1 cup panko
- 1 tablespoon salt-free seasoning, divided
- 1 tablespoon garlic powder, divided
- 1 teaspoon paprika, divided
- ½ teaspoon pepper
- 4 thin-sliced chicken breasts, 4-6 oz each
- ¼ cup plain Greek Yogurt
Instructions
- Preheat oven to 425F. Place an oven safe rack in a sheet pan.
- Melt butter in a medium pan over medium heat. Add panko and toast, stirring occasionally, until the crumbs are golden brown, 3-4 minutes.
- Transfer toasted panko to a plate and add 1 teaspoon salt-free seasoning, 1 teaspoon garlic powder, and 1/2 teaspoon paprika.
- Season the chicken with 1 teaspoon salt-free seasoning, 1 teaspoon garlic powder, 1/2 teaspoon paprika, 1/2 teaspoon black pepper.
- Stir 1 teaspoon salt free seasoning and 1 teaspoon garlic powder into the Greek yogurt.
- Brush the yogurt evenly onto both sides of the chicken breasts.
- Dredge the chicken in the panko, pressing gently to make sure both sides are evenly covered. Place breaded chicken on the rack on the baking sheet.
- Bake 15-20 minutes, until chicken reaches 165F on a thermometer inserted in the thickest part of the chicken.
Nutrition Facts
Low Sodium Panko Crusted Chicken
Serves: 4
| Amount Per Serving: | ||
|---|---|---|
| Calories | 221 kcal | |
| % Daily Value* | ||
| Total Fat 11.09 g | 16.9% | |
| Saturated Fat 4.1 g | 20% | |
| Trans Fat 0 g | ||
| Cholesterol 88 mg | 29.3% | |
| Sodium 85 mg | 3.5% | |
| Total Carbohydrate 6 g | 2% | |
| Dietary Fiber 1.11 g | 4% | |
| Sugars 1.22 g | ||
| Protein 26 g | ||
| Vitamin A 13% | Vitamin C 2% | |
| Calcium 5% | Iron 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Finally found receips for low/no salt due to Pulmonary Hypertension and COPD..Many thanks I will follow your info. Do you have a cook book? Thks Judy
HAPPY NEW YEAR 🎊. I like to take this time to thank you for all the information and receipts you have sent me over this last year.
It has been a big help to me. Thanks again, Alice
This will be a staple in my kitchen now! I love the protein boost with the Greek yogurt coating, the simplicity of flavors, and crunchy textures. Thank you!