Low Sodium Crispy Chicken Burger
Sink your teeth into the guilt-free goodness of the Low Sodium Crispy Chicken Burger, a heart-healthy twist on a classic comfort food favorite. Perfect for those watching their sodium intake, this recipe combines tender, marinated chicken breasts—seasoned with a flavorful blend of paprika, garlic, and onion powders—with a light, golden panko breadcrumb coating for irresistible crunch. The chicken is pan-fried in unsalted butter to achieve crispy perfection without compromising your health. Whole wheat buns add a nutritious touch, while a creamy homemade avocado lemon sauce takes the flavor to the next level, complemented by fresh lettuce and juicy tomato slices. Ready in under an hour, this low-sodium delight proves that healthy eating doesn’t have to skimp on bold flavors or satisfying textures. Whether you’re meal prepping or enjoying a quick dinner, this crispy chicken burger is sure to be a crowd-pleaser!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 pieces whole wheat burger buns
- 1 cup unsalted buttermilk
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 1 teaspoon paprika
- 1 cup all-purpose flour
- 1 cup panko breadcrumbs
- 1 large egg
- 2 tablespoons unsalted butter
- 2 pieces lettuce leaves
- 4 slices slices of tomato
- 1 medium avocado
- 1 teaspoon lemon juice
Instructions
Place the chicken breasts between two sheets of plastic wrap and flatten each to about 1/2 inch thickness using a meat mallet.
In a bowl, combine the unsalted buttermilk with half of the ground black pepper, garlic powder, onion powder, and paprika. Mix well.
Marinate the flattened chicken in the buttermilk mixture for at least 20 minutes, or refrigerate for up to 4 hours for extra tenderness and flavor.
In a shallow dish, combine the flour, remaining black pepper, garlic powder, onion powder, and paprika.
Beat the egg in a separate bowl.
In another shallow dish, place the panko breadcrumbs.
Dredge marinated chicken in the flour mixture, shaking off excess, then dip into beaten egg, allowing excess to drip off. Finally, coat the chicken thoroughly with panko breadcrumbs.
Melt unsalted butter in a skillet over medium-high heat. Add the coated chicken, cooking until golden brown and cooked through, about 5-7 minutes per side. Use a meat thermometer to ensure the internal temperature reaches 165°F (approx. 74°C).
While the chicken is cooking, prepare the avocado sauce by mashing the avocado in a bowl and mixing in lemon juice to prevent browning.
Lightly toast the whole wheat burger buns.
Assemble the burger by spreading the avocado sauce on the bottom bun, place a crispy chicken fillet on top, add a lettuce leaf, a couple of slices of tomato, and top with the other half of the bun.
Serve immediately and enjoy your heart-healthy, low sodium crispy chicken burger!
Nutrition Facts
Calories |
2261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.7 g | 98% | |
| Saturated Fat | 25.4 g | 127% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 587 mg | 196% | |
| Sodium | 1376 mg | 60% | |
| Total Carbohydrate | 232.4 g | 85% | |
| Dietary Fiber | 29.5 g | 105% | |
| Total Sugars | 35.8 g | ||
| Protein | 163.8 g | 328% | |
| Vitamin D | 4.6 mcg | 23% | |
| Calcium | 667 mg | 51% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 3457 mg | 74% | |
*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.
