Low Fat Southern Fried Chicken Burger

Craving comfort food with a healthy twist? This Low Fat Southern Fried Chicken Burger delivers all the crispy, flavor-packed goodness you love—without the guilt! Marinated in tangy low-fat buttermilk and coated in seasoned whole wheat breadcrumbs, the oven-baked chicken achieves a delightfully golden crunch. Nestled in toasted whole wheat burger buns and layered with fresh lettuce, juicy tomato slices, pickles, and a smear of low-fat mayonnaise, this burger is a wholesome take on a Southern classic. Ready in under an hour, it’s perfect for a satisfying weeknight dinner or a crowd-pleasing weekend treat. Indulge in crispy, juicy perfection—minus the excess calories!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 2

Ingredients

• 2 pieces Boneless, skinless chicken breasts
• 240 ml Low-fat buttermilk
• 120 g Whole wheat breadcrumbs
• 60 g Plain flour
• 1 tsp Paprika
• 1 tsp Garlic powder
• 1 tsp Onion powder
• 0.5 tsp Cayenne pepper
• 1 tsp Salt
• 0.5 tsp Black pepper
• 2 pieces Egg whites
• 1 bottle Olive oil cooking spray
• 2 pieces Whole wheat burger buns
• 2 pieces Lettuce leaves
• 2 pieces Tomato slices
• 4 slices Pickles
• 2 tbsp Low-fat mayonnaise
• 1 tsp Mustard (optional)

Directions

Step 1

Place the chicken breasts between two sheets of plastic wrap and pound gently with a meat mallet until they are an even thickness, about 1.5 cm thick.

Step 2

In a shallow bowl, combine the low-fat buttermilk, paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper. Mix well.

Step 3

Place the chicken breasts in the buttermilk mixture, ensuring they are fully submerged. Cover and refrigerate for at least 1 hour, or up to overnight for best flavor.

Step 4

Preheat your oven to 200°C (400°F) and line a baking tray with parchment paper. Spray lightly with olive oil cooking spray.

Step 5

In a shallow dish, mix together the whole wheat breadcrumbs and flour.

Step 6

Whisk the egg whites in a separate shallow bowl until frothy.

Step 7

Remove the chicken breasts from the buttermilk mixture, letting the excess drip off. Dip each piece into the egg whites, then coat thoroughly with the breadcrumb mixture.

Step 8

Place the coated chicken breasts on the prepared baking tray and lightly spray the tops with olive oil cooking spray to promote crisping.

Step 9

Bake the chicken in the preheated oven for 20-25 minutes, flipping halfway through, until golden brown and fully cooked (internal temperature of 75°C or 165°F).

Step 10

While the chicken cooks, lightly toast the whole wheat burger buns in a dry skillet or toaster.

Step 11

Assemble the burgers: spread 1 tablespoon of low-fat mayonnaise on each bun’s bottom half. Add a lettuce leaf, a slice of tomato, and 2 pickle slices.

Step 12

Place the baked chicken breast on top of the toppings, then optionally add a thin layer of mustard to the top bun before placing it on the chicken.

Step 13

Serve immediately and enjoy your flavorful, low-fat Southern fried chicken burger!

Nutrition Facts

Serving size	(1346.6g)

Amount per serving	% Daily Value*
Calories	1811.6

Total Fat 33.4g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 4.1g
Cholesterol 310.9mg	0%
Sodium 5097.6mg	0%
Total Carbohydrate 208.4g	0%
Dietary Fiber 25.1g	0%
Total Sugars 28.3g
Protein 161.7g	0%

Vitamin D 132.3IU	0%
Calcium 692.9mg	0%
Iron 17.8mg	0%
Potassium 2294.0mg	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: 16.9%

Protein: 36.3%

Carbs: 46.8%