Low Sodium Breaded Chicken Burger
Savor the perfect balance of crunch and flavor with this Low Sodium Breaded Chicken Burger, a healthier twist on a classic favorite that doesn’t skimp on taste! This recipe features tender, juicy chicken breasts marinated in low-fat buttermilk, coated in a seasoned whole wheat flour and unsalted breadcrumb mix, and pan-fried to golden perfection with a drizzle of olive oil. Served on toasted low-sodium burger buns, these burgers are topped with crisp lettuce, fresh tomato slices, and sweet red onion for a fresh, satisfying crunch. With only 20 minutes of prep time, this heart-healthy meal is ideal for those seeking a delicious low-sodium dinner or lunch option without compromising on indulgence. Perfect for family meals or casual gatherings, this recipe proves that wholesome and flavorful go hand in hand!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 boneless, skinless chicken breasts
- 1 cup whole wheat flour
- 1 cup unsalted breadcrumbs
- 1 egg
- 1 cup low-fat buttermilk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 4 low-sodium burger buns
- 4 lettuce leaves
- 4 slices sliced tomatoes
- 4 slices sliced onions
Instructions
Slice each chicken breast in half horizontally to make four pieces. Pound each piece lightly with a meat mallet to achieve an even thickness.
In a mixing bowl, whisk together the egg and low-fat buttermilk. Place the chicken pieces in the buttermilk mixture and let them soak for at least 10 minutes.
In a separate shallow dish, combine the whole wheat flour, unsalted breadcrumbs, garlic powder, onion powder, paprika, and black pepper.
Remove each piece of chicken from the buttermilk mixture and dredge it in the flour-breadcrumb mixture, pressing down firmly to make sure the coating sticks well on both sides.
Heat olive oil in a large non-stick skillet over medium heat. Once hot, add the breaded chicken pieces to the skillet.
Cook the chicken for about 6-7 minutes on each side, or until golden brown and cooked through (internal temperature should reach 165°F).
Toast the low-sodium burger buns lightly in the oven or on a skillet.
Assemble each burger by placing a lettuce leaf, a cooked chicken breast, a tomato slice, and an onion slice between each bun.
Serve the burgers immediately and enjoy your healthy, low-sodium meal.
Nutrition Facts
Calories |
1718 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.6 g | 69% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 376 mg | 125% | |
| Sodium | 1405 mg | 61% | |
| Total Carbohydrate | 201.0 g | 73% | |
| Dietary Fiber | 24.0 g | 86% | |
| Total Sugars | 24.4 g | ||
| Protein | 110.8 g | 222% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 636 mg | 49% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 2102 mg | 45% | |
*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.
