Heart-Healthy Crispy Fried Chicken Salad

Upgrade your salad game with this irresistible Heart-Healthy Crispy Fried Chicken Salad, a guilt-free spin on a classic favorite! Juicy, boneless, skinless chicken breasts are marinated in low-fat buttermilk for maximum tenderness, then coated in a savory oat flour crust seasoned with paprika, garlic, and onion powder. Instead of traditional deep-frying, the chicken is baked to golden, crispy perfection using a light olive oil spray, making it a heart-healthy yet satisfying addition to your meal. Served over a vibrant bed of mixed greens, cherry tomatoes, cucumbers, red onions, and creamy avocado, this salad is drizzled with a zesty homemade dressing made with lemon juice, olive oil, Dijon mustard, and a touch of honey for the perfect balance of flavors. Easy to prepare in just 35 minutes, this high-protein, fiber-rich dish is ideal for a wholesome lunch or dinner that doesn’t sacrifice taste for health.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 pieces Boneless, skinless chicken breasts
• 1 cup Low-fat buttermilk
• 1 cup Oat flour
• 1 teaspoon Paprika
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Black pepper
• 0.5 teaspoon Salt
• 0 Olive oil spray
• 6 cups Mixed salad greens
• 1 cup Cherry tomatoes
• 1 large Cucumber
• 0.5 Red onion
• 1 Avocado
• 2 tablespoons Lemon juice
• 1 tablespoon Extra virgin olive oil
• 1 teaspoon Honey
• 1 teaspoon Dijon mustard

Directions

Step 1

Pound the chicken breasts to an even thickness using a meat mallet or rolling pin. Place them in a bowl and cover with the low-fat buttermilk. Let marinate in the refrigerator for at least 30 minutes, or up to overnight for best flavor.

Step 2

In a shallow dish, combine the oat flour, paprika, garlic powder, onion powder, black pepper, and salt.

Step 3

Remove the chicken from the buttermilk, allowing the excess to drip off. Dredge each piece in the seasoned oat flour, pressing lightly so the coating adheres.

Step 4

Preheat the oven to 400°F (200°C). Spray a large baking sheet with olive oil spray.

Step 5

Place the coated chicken on the prepared baking sheet and spray the chicken lightly with olive oil spray. Bake for 12-15 minutes or until the coating is golden brown and the chicken is cooked through (internal temperature should reach 165°F/74°C).

Step 6

While the chicken is baking, prepare the salad ingredients. Halve the cherry tomatoes, slice the cucumber thinly, slice the red onion, and dice the avocado.

Step 7

To make the dressing, whisk together the lemon juice, extra virgin olive oil, honey, Dijon mustard, and a pinch of salt and pepper in a small bowl or jar.

Step 8

In a large salad bowl, toss together the mixed greens, tomatoes, cucumber, onion, and avocado with the dressing.

Step 9

Once the chicken is cooked, let it rest for a few minutes before slicing it into strips.

Step 10

Top the salad with the crispy chicken strips and serve immediately. Enjoy your heart-healthy crispy fried chicken salad!

Nutrition Facts

Serving size	(1744.3g)

Amount per serving	% Daily Value*
Calories	1628.9

Total Fat 62.2g	0%
Saturated Fat 11.6g	0%
Polyunsaturated Fat 3.1g
Cholesterol 305.8mg	0%
Sodium 1941.1mg	0%
Total Carbohydrate 133.2g	0%
Dietary Fiber 25.8g	0%
Total Sugars 35.7g
Protein 142.0g	0%

Vitamin D 130.5IU	0%
Calcium 604.8mg	0%
Iron 13.2mg	0%
Potassium 4131.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.7%

Protein: 34.2%

Carbs: 32.1%