Heart-Healthy Fried Chicken Burger

Indulge guilt-free with this Heart-Healthy Fried Chicken Burger, a wholesome twist on a classic favorite. Made with tender, marinated boneless chicken breasts, this recipe skips the deep fryer in favor of oven-baking for a golden, crispy crust coated in whole grain breadcrumbs. Lightly seasoned with garlic, onion powder, and a dash of black pepper, the chicken is paired with fiber-packed whole grain buns, fresh lettuce, and ripe tomato slices for a satisfying crunch. The creamy low-fat Greek yogurt and Dijon mustard spread adds a zesty kick without the extra calories. Perfect for those seeking a flavorful yet nutritious meal, this easy-to-make burger is ready in under an hour and ideal for heart-conscious eaters who don’t want to compromise on taste.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 2

Ingredients

• 2 pieces boneless, skinless chicken breast
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon black pepper
• 1 cup whole grain breadcrumbs
• 3 large egg whites
• 0 as needed canola oil spray
• 2 pieces whole grain burger buns
• 2 leaves lettuce
• 1 sliced tomato
• 2 tablespoons low-fat Greek yogurt
• 1 teaspoon Dijon mustard

Directions

Step 1

Pound the chicken breasts to an even thickness using a meat mallet or rolling pin to ensure they cook evenly.

Step 2

In a shallow dish, mix the low-sodium soy sauce, lemon juice, garlic powder, onion powder, and black pepper. Add the chicken breasts to the marinade and let them sit for at least 15 minutes.

Step 3

Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 4

In one shallow bowl, place the whole grain breadcrumbs. In another bowl, beat the egg whites until slightly frothy.

Step 5

Dip each marinated chicken breast into the egg whites and then dredge them in the breadcrumbs until fully coated.

Step 6

Lightly spray the parchment paper with canola oil spray and place the coated chicken breasts on the baking sheet. Spray a light layer of canola oil on top of the chicken breasts as well.

Step 7

Bake the chicken in the oven for 20-25 minutes, flipping once halfway, until they are golden brown and cooked through.

Step 8

While the chicken is baking, mix the low-fat Greek yogurt and Dijon mustard in a small bowl to make a creamy spread.

Step 9

Toast the whole grain burger buns in a toaster or on a skillet until lightly golden.

Step 10

To assemble the burgers, spread the yogurt-mustard mixture on the bottom half of each bun, place the baked chicken on top, followed by lettuce, tomato slices, and then top with the other half of the bun.

Step 11

Serve immediately for a delicious heart-healthy meal.

Nutrition Facts

Serving size	(853.8g)

Amount per serving	% Daily Value*
Calories	1672.9

Total Fat 29.2g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 299.4mg	0%
Sodium 3443.9mg	0%
Total Carbohydrate 192.0g	0%
Dietary Fiber 24.6g	0%
Total Sugars 26.3g
Protein 160.2g	0%

Vitamin D 28.2IU	0%
Calcium 296.7mg	0%
Iron 16.4mg	0%
Potassium 1670.0mg	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: 15.7%

Protein: 38.3%

Carbs: 45.9%