Low Fat Crispy Breaded Chicken Sandwich

Satisfy your cravings for a lighter version of a classic favorite with this Low Fat Crispy Breaded Chicken Sandwich! Perfectly seasoned chicken cutlets are coated in whole wheat breadcrumbs, baked to golden perfection, and nestled in toasted whole wheat buns for a guilt-free crunch that rivals any fried alternative. The secret? A low-fat buttermilk marinade and a quick spritz of olive oil spray ensure tender juiciness and irresistible crispiness without excess fats. Topped with fresh lettuce, juicy tomato slices, and a zesty lemon-infused low-fat mayo, this sandwich is a wholesome meal that’s as nutritious as it is crave-worthy. Ready in just 40 minutes, it’s an ideal option for busy weeknights or healthier comfort food indulgence.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 0.5 cup low-fat buttermilk
• 1 cup whole wheat breadcrumbs
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 1 large egg white
• 4 whole wheat sandwich buns
• 4 pieces lettuce leaves
• 1 large tomato
• 0.25 cup low-fat mayonnaise
• 1 tablespoon lemon juice
• 0 olive oil spray

Directions

Step 1

Slice each chicken breast horizontally to create two thinner cutlets. You should have four pieces in total.

Step 2

In a shallow bowl, combine the low-fat buttermilk with the egg white and whisk well.

Step 3

In another shallow dish, mix the whole wheat breadcrumbs, garlic powder, paprika, salt, and black pepper.

Step 4

Dip each chicken cutlet into the buttermilk mixture, ensuring it is fully coated, then dredge it in the breadcrumb mixture, pressing slightly to adhere the coating.

Step 5

Preheat your oven to 400°F (200°C). Prepare a baking sheet by lining it with parchment paper and spraying a light coat of olive oil spray.

Step 6

Place the breaded chicken cutlets on the baking sheet and spray the tops lightly with olive oil.

Step 7

Bake in the preheated oven for 10 minutes, flip the chicken pieces, and bake for another 10 minutes until the chicken is cooked through and crispy.

Step 8

While the chicken is baking, slice the tomato into thin rounds and mix the low-fat mayonnaise with the lemon juice in a small bowl.

Step 9

Toast the whole wheat sandwich buns lightly in the oven or a toaster.

Step 10

To assemble the sandwiches, spread a tablespoon of the lemon-mayo mixture on each bun half, then layer a piece of crispy chicken, followed by a leaf of lettuce, a few slices of tomato, and finally the top bun.

Step 11

Serve the sandwiches immediately for best flavor and texture.

Nutrition Facts

Serving size	(1196.8g)

Amount per serving	% Daily Value*
Calories	1969.8

Total Fat 42.5g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 8.3g
Cholesterol 310.8mg	0%
Sodium 5605.5mg	0%
Total Carbohydrate 227.0g	0%
Dietary Fiber 31.3g	0%
Total Sugars 44.2g
Protein 158.8g	0%

Vitamin D 67.0IU	0%
Calcium 471.7mg	0%
Iron 17.3mg	0%
Potassium 2283.4mg	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: 19.9%

Protein: 33.0%

Carbs: 47.2%