Low Sodium Breaded Chicken Burger

Indulge in a guilt-free burger night with this delicious Low Sodium Breaded Chicken Burger, a healthier twist on a classic favorite. Perfectly seasoned with a blend of garlic powder, onion powder, and paprika, these juicy, golden-brown chicken fillets are breaded using whole wheat flour and unsalted breadcrumbs for a flavorful crunch without the excess salt. Soaked in low-fat buttermilk for extra tenderness and cooked to perfection in olive oil, these burgers are sandwiched in toasted low-sodium buns and topped with crisp lettuce, ripe tomato slices, and sweet onions. Ready in just 35 minutes and perfect for a crowd, this low-sodium chicken burger recipe is proof that healthy eating doesn’t mean skimping on flavor.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 boneless, skinless chicken breasts
• 1 cup whole wheat flour
• 1 cup unsalted breadcrumbs
• 1 egg
• 1 cup low-fat buttermilk
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 0.5 teaspoon black pepper
• 2 tablespoons olive oil
• 4 low-sodium burger buns
• 4 lettuce leaves
• 4 slices sliced tomatoes
• 4 slices sliced onions

Directions

Step 1

Slice each chicken breast in half horizontally to make four pieces. Pound each piece lightly with a meat mallet to achieve an even thickness.

Step 2

In a mixing bowl, whisk together the egg and low-fat buttermilk. Place the chicken pieces in the buttermilk mixture and let them soak for at least 10 minutes.

Step 3

In a separate shallow dish, combine the whole wheat flour, unsalted breadcrumbs, garlic powder, onion powder, paprika, and black pepper.

Step 4

Remove each piece of chicken from the buttermilk mixture and dredge it in the flour-breadcrumb mixture, pressing down firmly to make sure the coating sticks well on both sides.

Step 5

Heat olive oil in a large non-stick skillet over medium heat. Once hot, add the breaded chicken pieces to the skillet.

Step 6

Cook the chicken for about 6-7 minutes on each side, or until golden brown and cooked through (internal temperature should reach 165°F).

Step 7

Toast the low-sodium burger buns lightly in the oven or on a skillet.

Step 8

Assemble each burger by placing a lettuce leaf, a cooked chicken breast, a tomato slice, and an onion slice between each bun.

Step 9

Serve the burgers immediately and enjoy your healthy, low-sodium meal.

Nutrition Facts

Serving size	(931.9g)

Amount per serving	% Daily Value*
Calories	1717.8

Total Fat 53.6g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 4.4g
Cholesterol 376.0mg	0%
Sodium 1405.1mg	0%
Total Carbohydrate 201.0g	0%
Dietary Fiber 24.0g	0%
Total Sugars 24.4g
Protein 110.8g	0%

Vitamin D 177.0IU	0%
Calcium 636.0mg	0%
Iron 14.5mg	0%
Potassium 2101.7mg	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: 27.9%

Protein: 25.6%

Carbs: 46.5%