Title: Low Sodium Fried Chicken: How to Make Crispy and Flavorful Chicken without the Salt


Low sodium fried chicken is a delicious and healthy alternative to traditional fried chicken, made with less salt and the same crispy texture. Fried chicken lovers can now enjoy the taste they love without compromising their health.

Fried chicken is a beloved dish that is enjoyed by many, but with it comes high levels of sodium and cholesterol, posing a risk to people with health problems. Low sodium fried chicken is the perfect solution for those looking to enjoy the delicious taste without sacrificing their health. With a few simple adjustments, such as using unsalted butter and low-sodium seasoning, it’s easy to create a healthier version of this classic dish. This article will explore the benefits of low-sodium fried chicken, provide tips on how to prepare it, and offer some delicious recipes to try at home.

Title: Low Sodium Fried Chicken: How to Make Crispy and Flavorful Chicken without the Salt

Credit: www.sodiumgirl.com

Benefits Of Low Sodium Fried Chicken

Health Benefits Of Low Sodium Fried Chicken

Low sodium fried chicken is a healthier version of traditional fried chicken that provides several health benefits.

  • Low sodium: with lower sodium content, low sodium fried chicken helps to maintain blood pressure levels while minimizing the risk of hypertension, heart disease, stroke, and kidney disease.
  • Lower calorie count: the low sodium fried chicken contains a lower calorie count, making it a healthier option that cuts down on the risk of weight gain and obesity.
  • Provides better nutrient levels: as compared to traditional fried chicken, low sodium fried chicken provides better nutrient levels, such as protein, vitamins, and minerals.
  • Gluten-free option: the absence of flour coating in low sodium fried chicken makes it gluten-free. This makes it a healthy option for consumers intolerant to gluten.

Comparison Of Low Sodium Fried Chicken And Traditional Fried Chicken

Now, let’s compare the differences between low sodium fried chicken and traditional fried chicken:

  • Sodium content: traditional fried chicken typically contains a higher sodium level as it is coated in salt. In contrast, low sodium fried chicken is marinated with herbs and spices which reduces its sodium content.
  • Calorie count: traditional fried chicken contains more calories because it is coated with flour and deep-fried in oil. Whereas, low sodium fried chicken has less calorie count due to lesser amounts of oil coating.
  • Health risks: the high sodium and calorie count in traditional fried chicken increase the risk of hypertension, heart disease, stroke, and obesity. In contrast, low sodium fried chicken is a healthier option that minimizes these health risks.
  • Gluten content: traditional fried chicken is made with flour, which contains gluten making it unsuitable for people intolerant to gluten. Low sodium fried chicken is gluten-free, making it a preferred choice for such consumers.
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Overall, low sodium fried chicken is a better option as it contains lesser sodium and calorie count while providing better nutrition levels for our body. It minimizes health risks and is also a gluten-free option, making it a healthier and safe option for all consumers.

Ingredients For Low Sodium Fried Chicken

Craving fried chicken but worried about your sodium intake? Fear not because you can still relish in this classic comfort food without sacrificing your health. All you need is to make a few modifications to the ingredients, and you’ll be able to savor crispy and flavorful low sodium fried chicken.

Low Sodium Flour Substitutes For Breading

  • Almond flour: low in carbs and gluten-free, almond flour makes an excellent substitute for regular flour.
  • Cornmeal: a texture that can make your chicken crispier and give it a distinct flavor.
  • Panko breadcrumbs: japanese-style breadcrumbs that are crispy and light.
  • Whole wheat flour: a healthier alternative to regular flour, it provides fiber and nutrients that your body needs.
  • Coconut flour: another gluten-free flour substitute that has a distinct nutty flavor.

Herbs And Spices To Enhance Flavor

Low sodium fried chicken may lack salt, but that doesn’t mean it has to be bland.

  • Paprika: a versatile spice that adds smoky and slightly sweet flavor to the chicken.
  • Rosemary: a fragrant herb that pairs well with chicken and offers several health benefits.
  • Thyme: another herb that has a slightly sweet aroma with a touch of lemony flavor.
  • Garlic powder: adds a savory taste and aroma to your recipe.
  • Black pepper: a versatile spice that adds a bit of heat and depth of flavor to your dish.
  • Onion powder: imparts a sweet and slightly pungent flavor to your recipe.

Type Of Oil To Use When Frying

When preparing low sodium fried chicken, it is essential to choose an oil with a higher smoking point to prevent burning.

  • Avocado oil: a mild-flavored oil with a high smoke point that is perfect for frying.
  • Canola oil: another excellent option for frying, it’s neutral in flavor and has a high smoke point.
  • Peanut oil: known for its high smoke point, it’s perfect for deep-frying chicken.

Alternative Ingredients To Add Crunch

One of the things that people love about fried chicken is the crunchiness of the breading. When you substitute regular flour for low-sodium flour, the breading could end up less crunchy.

  • Chopped nuts: crushed walnuts, pecans, or almonds can be added to the flour mixture to create a crunchy texture.
  • Sesame seeds: a small amount of sesame seeds can give your chicken crispiness and a nutty flavor.
  • Rice cereal: crushed rice cereal, like rice krispies, can be a great addition to your breading mix.
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Creating a low sodium fried chicken recipe may require a bit of experimentation, but with the right ingredients and techniques, you can still enjoy a delicious and healthier version of fried chicken.

Salt free Seasoning an marinating your chicken with salt free seasoning healthy lifestyle

Preparation Of Low Sodium Fried Chicken

Step-By-Step Instructions On How To Prepare And Marinate Chicken

Low sodium fried chicken allows one to enjoy the flavorful taste of fried chicken without worrying about the harmful effects of sodium. In this section, we will provide you with a step-by-step guide on how to prepare and marinate chicken for a low sodium fried chicken recipe.

  • First, select boneless chicken breasts or thighs and cut them into equal-sized pieces.
  • In a mixing bowl, add one cup of buttermilk, a tablespoon of paprika, garlic powder, and black pepper, respectively.
  • Add the chicken pieces into the buttermilk mixture and evenly coat them. Allow the chicken to marinate in the mixture for at least two hours or overnight.
  • In a separate mixing bowl, add two cups of all-purpose flour and a teaspoon of salt. Mix the flour and salt evenly.
  • Remove the chicken pieces from the buttermilk mixture and coat them in the flour mixture.
  • In a pot, heat two cups of vegetable oil, or enough to submerge the chicken pieces.
  • Fry the chicken in hot oil for 6-8 minutes, depending on the size of the chicken pieces, or until they turn golden brown.
  • Remove the chicken from the oil and place them on a wire rack to remove excess oil.

Tips On How Long To Marinate Chicken Before Frying

Marinating chicken before frying results in juicier, flavorful, and tender meat.

  • The longer you marinate the chicken, the more flavor it will absorb. For optimal results, marinate the chicken for at least two hours or overnight.
  • Marinate chicken in an airtight container or a ziploc bag to prevent contamination and ensure even coating.
  • Before frying the chicken, pat dry to remove any excess marinade and ensure a crispy texture.

How To Ensure Chicken Is Cooked Thoroughly

Fried chicken is a delicious meal, but it can be dangerous when not cooked thoroughly.

  • Use a thermometer to check the internal temperature of the chicken. For boneless chicken, the temperature should be between 165-175°f, and for bone-in chicken, it should be 170-180°f.
  • Cut into the thickest part of the chicken and check if the meat is cooked. The chicken should appear white and not pink or red.
  • Fry chicken in small batches to prevent overcrowding and uneven cooking.
  • Always allow chicken to rest for 5-10 minutes after frying. This allows the chicken to finish cooking and ensures that the juices are evenly distributed throughout the meat.

By following these simple steps and tips, you can prepare and fry delicious, low sodium fried chicken that is both healthy and flavorful.

Alternatives To Frying

Low sodium fried chicken is a popular dish that satisfies cravings but can be detrimental to our health due to its high sodium content. Fortunately, there are alternatives to frying chicken that are just as tasty and much healthier. If you’re looking for ways to prepare low sodium fried chicken using alternative methods, keep on reading!

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Baking And Grilling Options


  • Preheat the oven to 375°f
  • Place the chicken on a baking sheet lined with parchment paper
  • Lightly brush the chicken with olive oil to give it a crispy texture
  • Season the chicken with salt-free seasonings and spices
  • Bake the chicken for 20-30 minutes until it reaches an internal temperature of 165°f
  • Serve the baked chicken hot with your favorite dipping sauce


  • Preheat the grill
  • Season the chicken with salt-free spices and herbs
  • Brush the grill with olive oil to prevent the chicken from sticking
  • Grill the chicken over medium heat, turning occasionally until it reaches an internal temperature of 165°f
  • Serve the grilled chicken immediately

Comparison Of Taste, Texture, And Nutritional Value

Baking and grilling are both fantastic alternatives if you want to avoid frying your chicken. But how does the taste, texture, and nutritional value compare?


  • Baked chicken tends to have a milder taste than fried chicken.
  • Grilled chicken has a robust, smoky taste due to the charred grill marks.


  • Baked chicken has a crispy skin but lacks the crunchiness of fried chicken.
  • Grilled chicken is slightly charred, contributing to a delectable, crusty texture.

Nutritional Value

  • Baked chicken is very low in calories and fat but high in protein.
  • Grilled chicken has lower fat and calorie content than fried chicken. However, its nutritional value varies depending on the marinade used and cooking method.

Low sodium fried chicken is not only achievable but also achievable with a variety of tasty alternatives. Baking and grilling are excellent ways to savor chicken without sacrificing its texture or flavor. It’s all about finding what works for you and your taste buds!

Frequently Asked Questions Of Low Sodium Fried Chicken

How Can I Make Fried Chicken Without All The Excess Salt?

To make low-salt fried chicken, use less salt in your coating and marinate the chicken in buttermilk to enhance flavor. Use herbs and spices such as paprika, garlic, and onion powder to add a zing. Finally, avoid seasoning the chicken before cooking and use a flavorful oil, such as peanut oil, to help crisp the chicken without salt.

What Are Some Good Low Sodium Ingredients To Use In My Fried Chicken Recipe?

Try using herbs and spices like garlic powder, onion powder, paprika, and black pepper for flavor instead of salt. You can also use low sodium chicken broth or unsalted butter in your recipe.

Will Using Low Sodium Ingredients Affect The Taste Of My Fried Chicken?

Using low sodium ingredients may slightly affect the taste of fried chicken, but there are ways to compensate. Salt enhances flavors, so try replacing it with herbs and spices. You can also marinate the chicken in a flavorful liquid before breading and frying to boost its taste.

Can I Substitute Regular Salt With A Low Sodium Alternative In My Fried Chicken Recipe?

Yes, you can use low sodium salt in your fried chicken recipe as a substitute for regular salt. Low sodium salt will provide a similar taste while reducing the amount of sodium in your dish. Remember to adjust the amount of salt to taste and follow the recipe instructions carefully.

How Can I Maintain The Crunch And Flavor Of Fried Chicken While Using Low Sodium Ingredients?

To keep the crunch and flavor of fried chicken with low sodium ingredients, try adding more spices such as paprika, garlic, and black pepper. Use fresh herbs like thyme and rosemary. Replace salt with herbs like oregano and basil. Use a buttermilk marinade to tenderize the chicken before frying.

Finally, fry the chicken to a crispy golden brown and enjoy the delicious flavor.


Finally, we have arrived at the end of this blog post, and we hope that you found it informative and valuable. As we have discussed, fried chicken is a beloved dish that can pack a lot of sodium in just one serving.

However, with some simple modifications, such as using low-sodium ingredients and cooking techniques, we can enjoy this tasty meal without compromising our health. By choosing to make low sodium fried chicken at home, we have control over the ingredients and can monitor the amount of salt we are consuming.

Moreover, we can experiment with different flavor combinations and cooking methods to make our low sodium fried chicken unique and delicious. So next time you crave this classic dish, remember that with a few adjustments, you can enjoy it guilt-free!