Low Fat Southern Fried Chicken Burger
Satisfy your craving for comfort food with this irresistible Low Fat Southern Fried Chicken Burger! This recipe delivers all the crispy, juicy goodness of a classic Southern fried chicken sandwich but with a healthier twist. Tender, marinated chicken breasts are coated in a flavorful whole wheat breadcrumb crust and baked to golden perfection—no deep frying required. Served on a toasted whole wheat bun and topped with crisp lettuce, juicy tomato, tangy pickles, and a dollop of low-fat mayonnaise, this burger is a lighter, guilt-free indulgence packed with Southern-style flavor. Ready in under an hour, it’s perfect for a wholesome weeknight dinner or a fun weekend treat. Ideal for those seeking a healthier alternative to fast food, this recipe is big on taste and low in fat—bringing you the best of both worlds!
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 240 ml Low-fat buttermilk
- 120 g Whole wheat breadcrumbs
- 60 g Plain flour
- 1 tsp Paprika
- 1 tsp Garlic powder
- 1 tsp Onion powder
- 0.5 tsp Cayenne pepper
- 1 tsp Salt
- 0.5 tsp Black pepper
- 2 pieces Egg whites
- 1 bottle Olive oil cooking spray
- 2 pieces Whole wheat burger buns
- 2 pieces Lettuce leaves
- 2 pieces Tomato slices
- 4 slices Pickles
- 2 tbsp Low-fat mayonnaise
- 1 tsp Mustard (optional)
Instructions
Place the chicken breasts between two sheets of plastic wrap and pound gently with a meat mallet until they are an even thickness, about 1.5 cm thick.
In a shallow bowl, combine the low-fat buttermilk, paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper. Mix well.
Place the chicken breasts in the buttermilk mixture, ensuring they are fully submerged. Cover and refrigerate for at least 1 hour, or up to overnight for best flavor.
Preheat your oven to 200°C (400°F) and line a baking tray with parchment paper. Spray lightly with olive oil cooking spray.
In a shallow dish, mix together the whole wheat breadcrumbs and flour.
Whisk the egg whites in a separate shallow bowl until frothy.
Remove the chicken breasts from the buttermilk mixture, letting the excess drip off. Dip each piece into the egg whites, then coat thoroughly with the breadcrumb mixture.
Place the coated chicken breasts on the prepared baking tray and lightly spray the tops with olive oil cooking spray to promote crisping.
Bake the chicken in the preheated oven for 20-25 minutes, flipping halfway through, until golden brown and fully cooked (internal temperature of 75°C or 165°F).
While the chicken cooks, lightly toast the whole wheat burger buns in a dry skillet or toaster.
Assemble the burgers: spread 1 tablespoon of low-fat mayonnaise on each bun’s bottom half. Add a lettuce leaf, a slice of tomato, and 2 pickle slices.
Place the baked chicken breast on top of the toppings, then optionally add a thin layer of mustard to the top bun before placing it on the chicken.
Serve immediately and enjoy your flavorful, low-fat Southern fried chicken burger!
Nutrition Facts
Calories |
1812 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.4 g | 43% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 311 mg | 104% | |
| Sodium | 5098 mg | 222% | |
| Total Carbohydrate | 208.4 g | 76% | |
| Dietary Fiber | 25.1 g | 90% | |
| Total Sugars | 28.3 g | ||
| Protein | 161.7 g | 323% | |
| Vitamin D | 3.3 mcg | 17% | |
| Calcium | 693 mg | 53% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 2294 mg | 49% | |
*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.
