Low Sodium Southern Fried Chicken Burger

Indulge in the ultimate comfort food make-over with this Low Sodium Southern Fried Chicken Burger! Perfectly marinated chicken breast fillets are coated in a flavorful blend of low sodium breadcrumbs, spices like smoked paprika and cayenne pepper, and a crispy panko crust. Fried to golden-brown perfection in olive oil, these fillets pack all the crunch of classic southern fried chicken without the excess salt. Served on toasted whole-grain burger buns with fresh lettuce, juicy tomatoes, creamy avocado slices, and an optional dollop of low sodium mayonnaise, this burger is a satisfying and heart-healthy twist on a beloved favorite. Ready in just 35 minutes, it’s the perfect guilt-free indulgence for weeknight dinners or weekend treats!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 2

Ingredients

• 2 pieces Chicken breast fillets
• 1 cup Buttermilk (low sodium or homemade with milk and vinegar)
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Ground black pepper
• 0.25 teaspoon Cayenne pepper (optional for heat)
• 1 cup All-purpose flour
• 2 tablespoons Cornstarch
• 1 teaspoon Baking powder
• 1 teaspoon Paprika (for dredge)
• 0.5 teaspoon Ground black pepper (for dredge)
• 0.5 cup Low sodium panko breadcrumbs
• 2 pieces Eggs
• 2 pieces Whole-grain burger buns (or low sodium buns)
• 2 pieces Lettuce leaves
• 4 slices Tomato slices
• 0.5 piece Avocado
• 2 tablespoons Low sodium mayonnaise (optional)
• 0.5 cup Olive oil (for frying)

Directions

Step 1

Place the chicken breast fillets between two sheets of plastic wrap and pound to an even thickness, about ½ inch thick. This ensures even cooking.

Step 2

In a shallow bowl, mix the buttermilk with garlic powder, onion powder, smoked paprika, ground black pepper, and cayenne pepper (if using). Submerge the chicken fillets in this marinade, cover, and refrigerate for at least 1 hour (or up to 24 hours for better flavor).

Step 3

In another shallow bowl, combine the flour, cornstarch, baking powder, additional paprika, and ground black pepper. In a third shallow bowl, whisk the eggs. In a fourth bowl, add the low sodium panko breadcrumbs.

Step 4

Remove the chicken fillets from the marinade, allowing the excess to drip off, and dredge each fillet in the flour mixture, then dip in the whisked eggs, and finally coat generously with the panko breadcrumbs. Set aside on a plate.

Step 5

Heat the olive oil in a large skillet over medium heat. Fry the chicken fillets for about 3-4 minutes on each side, or until golden brown and cooked through. (Internal temperature should reach 165°F/74°C). Transfer to a paper towel-lined plate to drain excess oil.

Step 6

Slice the burger buns and toast them lightly in the skillet or a toaster oven.

Step 7

Assemble the burger: Spread low sodium mayonnaise (if using) on the bottom bun, add lettuce, fried chicken fillet, tomato slices, and sliced avocado. Top with the other half of the bun.

Step 8

Serve immediately with your favorite side, like a cucumber salad or baked sweet potato fries.

Nutrition Facts

Serving size	(1215.4g)

Amount per serving	% Daily Value*
Calories	2855.7

Total Fat 169.0g	0%
Saturated Fat 28.4g	0%
Polyunsaturated Fat 1.4g
Cholesterol 670.3mg	0%
Sodium 951.0mg	0%
Total Carbohydrate 184.2g	0%
Dietary Fiber 14.4g	0%
Total Sugars 18.2g
Protein 150.3g	0%

Vitamin D 182.0IU	0%
Calcium 478.2mg	0%
Iron 13.1mg	0%
Potassium 2155.8mg	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: 53.2%

Protein: 21.0%

Carbs: 25.8%