Low Sodium Crispy Fried Chicken Salad
Indulge in the perfect balance of crunch and freshness with this Low Sodium Crispy Fried Chicken Salad—a colorful, nutrient-packed dish that’s light on salt but big on flavor. Tender chicken strips are marinated in buttermilk, coated in a mix of seasoned flour and unsalted panko breadcrumbs, and air-fried to golden perfection for a satisfying crunch without the added oil. Nestled atop a vibrant bed of crisp romaine lettuce, juicy cherry tomatoes, refreshing cucumber, and sweet red bell pepper, this salad is finished with a zesty homemade dressing featuring olive oil, lemon juice, and a touch of honey. Ideal for those seeking heart-healthy meals, this savory salad delivers guilt-free indulgence with every bite—perfect for lunch, dinner, or meal prep.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup buttermilk
- 1 cup all-purpose flour
- 1 teaspoon paprika
- 0.5 teaspoon pepper
- 1 teaspoon granulated garlic
- 1 teaspoon granulated onion
- 1 cup unsalted panko breadcrumbs
- as needed olive oil spray
- 1 head romaine lettuce
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 medium red onion
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 0.5 teaspoon dried oregano
- 0.25 teaspoon black pepper
Instructions
Slice the chicken breasts into strips and place them in a bowl with the buttermilk. Marinate in the refrigerator for at least 1 hour, or overnight for best results.
In a separate shallow bowl, combine the flour, paprika, pepper, granulated garlic, and granulated onion.
Remove the chicken strips from the buttermilk and let any excess buttermilk drip off. Dredge each strip in the seasoned flour mixture, shaking off any excess.
Coat the strips with panko breadcrumbs by gently pressing them onto the chicken to adhere well.
Preheat an air fryer to 400°F (200°C). Lightly spray the air fryer basket with olive oil spray.
Place the breaded chicken strips in a single layer in the air fryer. Spray the tops lightly with olive oil spray.
Cook for 10-12 minutes, flipping halfway through, until crispy and golden brown and the internal temperature reaches 165°F (75°C).
Meanwhile, chop the romaine lettuce, halve the cherry tomatoes, and slice the cucumber, red bell pepper, and red onion.
In a large bowl, combine the romaine, cherry tomatoes, cucumber, bell pepper, and red onion.
Whisk together the olive oil, lemon juice, honey, dried oregano, and black pepper to make the dressing.
Toss the salad with the dressing until evenly coated.
Once the chicken strips are cooked, allow them to rest for a few minutes before slicing into bite-sized pieces.
Top the salad with the crispy chicken pieces just before serving.
Serve immediately and enjoy your low sodium crispy fried chicken salad!
Nutrition Facts
Calories |
2082 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.4 g | 72% | |
| Saturated Fat | 13.0 g | 65% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 323 mg | 108% | |
| Sodium | 729 mg | 32% | |
| Total Carbohydrate | 240.8 g | 88% | |
| Dietary Fiber | 23.3 g | 83% | |
| Total Sugars | 42.1 g | ||
| Protein | 154.1 g | 308% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 704 mg | 54% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 3786 mg | 81% | |
*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.
