Low Sodium Crispy Fried Chicken Salad

Savor the perfect balance of indulgence and health with this Low Sodium Crispy Fried Chicken Salad, a lightened-up twist on a comfort food classic. Featuring tender, air-fried chicken strips coated in panko breadcrumbs for a satisfying crunch, this recipe keeps sodium in check without sacrificing flavor. Paired with a vibrant medley of crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumbers, sweet red bell peppers, and zesty red onions, the salad is dressed in a tangy homemade honey-lemon vinaigrette for a refreshing finish. Ready in under an hour, this wholesome meal is ideal for busy weeknights or a nutritious lunch, offering all the textures and tastes you crave while sticking to a low-sodium, heart-healthy diet.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 1 cup buttermilk
• 1 cup all-purpose flour
• 1 teaspoon paprika
• 0.5 teaspoon pepper
• 1 teaspoon granulated garlic
• 1 teaspoon granulated onion
• 1 cup unsalted panko breadcrumbs
• 0 as needed olive oil spray
• 1 head romaine lettuce
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 medium red bell pepper
• 0.5 medium red onion
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon honey
• 0.5 teaspoon dried oregano
• 0.25 teaspoon black pepper

Directions

Step 1

Slice the chicken breasts into strips and place them in a bowl with the buttermilk. Marinate in the refrigerator for at least 1 hour, or overnight for best results.

Step 2

In a separate shallow bowl, combine the flour, paprika, pepper, granulated garlic, and granulated onion.

Step 3

Remove the chicken strips from the buttermilk and let any excess buttermilk drip off. Dredge each strip in the seasoned flour mixture, shaking off any excess.

Step 4

Coat the strips with panko breadcrumbs by gently pressing them onto the chicken to adhere well.

Step 5

Preheat an air fryer to 400°F (200°C). Lightly spray the air fryer basket with olive oil spray.

Step 6

Place the breaded chicken strips in a single layer in the air fryer. Spray the tops lightly with olive oil spray.

Step 7

Cook for 10-12 minutes, flipping halfway through, until crispy and golden brown and the internal temperature reaches 165°F (75°C).

Step 8

Meanwhile, chop the romaine lettuce, halve the cherry tomatoes, and slice the cucumber, red bell pepper, and red onion.

Step 9

In a large bowl, combine the romaine, cherry tomatoes, cucumber, bell pepper, and red onion.

Step 10

Whisk together the olive oil, lemon juice, honey, dried oregano, and black pepper to make the dressing.

Step 11

Toss the salad with the dressing until evenly coated.

Step 12

Once the chicken strips are cooked, allow them to rest for a few minutes before slicing into bite-sized pieces.

Step 13

Top the salad with the crispy chicken pieces just before serving.

Step 14

Serve immediately and enjoy your low sodium crispy fried chicken salad!

Nutrition Facts

Serving size	(2031.5g)

Amount per serving	% Daily Value*
Calories	2081.7

Total Fat 56.4g	0%
Saturated Fat 13.0g	0%
Polyunsaturated Fat 3.7g
Cholesterol 322.6mg	0%
Sodium 728.8mg	0%
Total Carbohydrate 240.8g	0%
Dietary Fiber 23.3g	0%
Total Sugars 42.1g
Protein 154.1g	0%

Vitamin D 130.4IU	0%
Calcium 704.4mg	0%
Iron 19.0mg	0%
Potassium 3786.2mg	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: 24.3%

Protein: 29.5%

Carbs: 46.1%