Heart-Healthy Fried Chicken Burger
Indulge in the guilt-free decadence of a *Heart-Healthy Fried Chicken Burger*, a lighter twist on a beloved classic! This recipe transforms comfort food into a nutritious delight, featuring juicy, marinated chicken breasts baked to crispy perfection in whole grain breadcrumbs—no deep frying necessary. The burger is served on toasted whole grain buns and layered with fresh lettuce, ripe tomatoes, and a tangy, protein-packed Greek yogurt-Dijon spread. With less sodium, zero trans fats, and flavorful seasonings like garlic and onion powder, it’s a mindful yet satisfying meal that’s ready in under 45 minutes. Perfect for a wholesome dinner or lunch, this burger proves that "healthy" and "delicious" can go hand in hand!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breast
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 1 cup whole grain breadcrumbs
- 3 large egg whites
- as needed canola oil spray
- 2 pieces whole grain burger buns
- 2 leaves lettuce
- 1 sliced tomato
- 2 tablespoons low-fat Greek yogurt
- 1 teaspoon Dijon mustard
Instructions
Pound the chicken breasts to an even thickness using a meat mallet or rolling pin to ensure they cook evenly.
In a shallow dish, mix the low-sodium soy sauce, lemon juice, garlic powder, onion powder, and black pepper. Add the chicken breasts to the marinade and let them sit for at least 15 minutes.
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
In one shallow bowl, place the whole grain breadcrumbs. In another bowl, beat the egg whites until slightly frothy.
Dip each marinated chicken breast into the egg whites and then dredge them in the breadcrumbs until fully coated.
Lightly spray the parchment paper with canola oil spray and place the coated chicken breasts on the baking sheet. Spray a light layer of canola oil on top of the chicken breasts as well.
Bake the chicken in the oven for 20-25 minutes, flipping once halfway, until they are golden brown and cooked through.
While the chicken is baking, mix the low-fat Greek yogurt and Dijon mustard in a small bowl to make a creamy spread.
Toast the whole grain burger buns in a toaster or on a skillet until lightly golden.
To assemble the burgers, spread the yogurt-mustard mixture on the bottom half of each bun, place the baked chicken on top, followed by lettuce, tomato slices, and then top with the other half of the bun.
Serve immediately for a delicious heart-healthy meal.
Nutrition Facts
Calories |
1673 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.2 g | 37% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 299 mg | 100% | |
| Sodium | 3444 mg | 150% | |
| Total Carbohydrate | 192.0 g | 70% | |
| Dietary Fiber | 24.6 g | 88% | |
| Total Sugars | 26.3 g | ||
| Protein | 160.2 g | 320% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 297 mg | 23% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 1670 mg | 36% | |
*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.
