Low Sodium Crispy Chicken Burger

Sink your teeth into this Low Sodium Crispy Chicken Burger, a healthier twist on the classic comfort food that doesn’t skimp on flavor! Featuring golden, pan-seared chicken breasts marinated in unsalted buttermilk and seasoned with a blend of paprika, garlic, and onion powder, this recipe promises a crisp, juicy bite in every mouthful. Coated with light, airy panko breadcrumbs and cooked in unsalted butter, the chicken is matched with creamy avocado spread, fresh lettuce, and ripe tomato slices—all tucked into toasted whole wheat buns for added fiber and heart-healthy goodness. Perfect for a weeknight dinner or weekend indulgence, this low sodium burger delivers guilt-free satisfaction with just 30 minutes of prep time and 20 minutes to cook. Enjoy a deliciously crunchy, mouthwatering meal that’s big on taste yet kind to your heart.

Nutriscore Rating: 77/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 2

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 2 pieces whole wheat burger buns
• 1 cup unsalted buttermilk
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 1 teaspoon paprika
• 1 cup all-purpose flour
• 1 cup panko breadcrumbs
• 1 large egg
• 2 tablespoons unsalted butter
• 2 pieces lettuce leaves
• 4 slices slices of tomato
• 1 medium avocado
• 1 teaspoon lemon juice

Directions

Step 1

Place the chicken breasts between two sheets of plastic wrap and flatten each to about 1/2 inch thickness using a meat mallet.

Step 2

In a bowl, combine the unsalted buttermilk with half of the ground black pepper, garlic powder, onion powder, and paprika. Mix well.

Step 3

Marinate the flattened chicken in the buttermilk mixture for at least 20 minutes, or refrigerate for up to 4 hours for extra tenderness and flavor.

Step 4

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

Step 5

Beat the egg in a separate bowl.

Step 6

In another shallow dish, place the panko breadcrumbs.

Step 7

Dredge marinated chicken in the flour mixture, shaking off excess, then dip into beaten egg, allowing excess to drip off. Finally, coat the chicken thoroughly with panko breadcrumbs.

Step 8

Melt unsalted butter in a skillet over medium-high heat. Add the coated chicken, cooking until golden brown and cooked through, about 5-7 minutes per side. Use a meat thermometer to ensure the internal temperature reaches 165°F (approx. 74°C).

Step 9

While the chicken is cooking, prepare the avocado sauce by mashing the avocado in a bowl and mixing in lemon juice to prevent browning.

Step 10

Lightly toast the whole wheat burger buns.

Step 11

Assemble the burger by spreading the avocado sauce on the bottom bun, place a crispy chicken fillet on top, add a lettuce leaf, a couple of slices of tomato, and top with the other half of the bun.

Step 12

Serve immediately and enjoy your heart-healthy, low sodium crispy chicken burger!

Nutrition Facts

Serving size	(1560.2g)

Amount per serving	% Daily Value*
Calories	2261.1

Total Fat 76.7g	0%
Saturated Fat 25.4g	0%
Polyunsaturated Fat 4.7g
Cholesterol 587.3mg	0%
Sodium 1376.1mg	0%
Total Carbohydrate 232.4g	0%
Dietary Fiber 29.5g	0%
Total Sugars 35.8g
Protein 163.8g	0%

Vitamin D 184.2IU	0%
Calcium 667.4mg	0%
Iron 18.9mg	0%
Potassium 3457.3mg	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: 30.3%

Protein: 28.8%

Carbs: 40.9%