115I try to keep my base recipes as simple as possible. This way, you can always add or pair your meal with sides and other goodies!

Chicken is an easy go to. Its quick and delicious.

Here is my simple Low Sodium Fried Chicken

Ingredients: Low Sodium Fried Chicken

  • 2lbs Chicken (115 mg per 4 oz) (Can be bone in, boneless, or any other way you want it! Just be sure to check the sodium.)
  • Small container of Greek yogurt (50 mg)
  • 3 cups all purpose flour (0mg)
  • 3 cups panko PLAIN breadcrumbs (300 mg)
  • 4 eggs (62 mg each)
  • 2 tbsp paprika
  • 3 tbsp garlic powder
  • 3 tbsp onion powder
  • 2 tbsp black pepper
  • Any other spice your pallet likes! Remember, flavor with no salt! 
  • 2 cups cooking oil (vegetable works best) (0mg)


     To begin, make sure your chicken is cut, washed and dried. 

    Next add your chicken to a large bowl or bag with the Greek yogurt. Mix it well to ensure all the chicken is coated. This takes the place of buttermilk that is much higher in sodium than yogurt. Let that marinate for as long as possible. Ideally overnight. 

    When its time to cook, you are going to get your station going. First, whisk your eggs together in a shallow bowl. 

    In a separate bowl, add your flour and all your spices. Mix well.

    In yet another bowl, add your breadcrumbs. It never hurts to add some of the same spices in with your bread crumbs. I always do! 

    Finally, lay out a large plate or piece of tin foil or parchment paper. This is to lay your chicken on once your have it battered. 

    Start with your chicken that is coated in the yogurt. Dredge it in your flour and spice mix. Then add it directly into your eggs. Make sure all the flour is covered with egg. Let the egg drain off of it and then dredge it in your bread crumbs. Finally, lay it out on your plate or tin foil. 

    Repeat this process for each of the pieces of chicken. 

    Heat your oil medium in a large skillet with high sides or a pot. You want your oil hot but not not so hot that it scorches or smokes. 

    Add your chicken 1 piece at a time to the oil. DO NOT OVERCROWD! 

    Cook your chicken until it is white throughout and has a nice brown color on the outside. This usually takes 15-20 minutes. 

    Remove from the oil and drain excess oil onto a paper towel. 

    There you have it, a lower sodium version of a classic favorite! This recipe should come out to around 150 mg or less for each 4 oz piece of fried chicken. This is great and affords you some nice sides! This recipe makes around 6 servings or so! 

    Enjoy! Hit me up if you have great recipes to share!

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