Low Sodium Southern Fried Chicken Burger
Sink your teeth into the irresistible flavors of a **Low Sodium Southern Fried Chicken Burger**, where crispy, golden fillets meet fresh, wholesome toppings—all crafted with heart-healthy ingredients. This recipe transforms the classic Southern fried chicken experience into a guilt-free indulgence by swapping high-sodium elements for smarter choices, like low sodium buttermilk, panko breadcrumbs, and whole-grain buns. Each tender chicken breast is marinated in a tangy, spiced buttermilk, coated in a perfectly seasoned dredge, and fried to crunchy perfection in olive oil. Add creamy avocado slices, juicy tomatoes, and crisp lettuce to create a burger that’s hearty yet balanced. Ready in just 35 minutes, this better-for-you Southern classic makes the perfect dinner or picnic treat, pairing beautifully with cucumber salad or baked sweet potato fries.
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Recipe Information
Ingredients
- 2 pieces Chicken breast fillets
- 1 cup Buttermilk (low sodium or homemade with milk and vinegar)
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Cayenne pepper (optional for heat)
- 1 cup All-purpose flour
- 2 tablespoons Cornstarch
- 1 teaspoon Baking powder
- 1 teaspoon Paprika (for dredge)
- 0.5 teaspoon Ground black pepper (for dredge)
- 0.5 cup Low sodium panko breadcrumbs
- 2 pieces Eggs
- 2 pieces Whole-grain burger buns (or low sodium buns)
- 2 pieces Lettuce leaves
- 4 slices Tomato slices
- 0.5 piece Avocado
- 2 tablespoons Low sodium mayonnaise (optional)
- 0.5 cup Olive oil (for frying)
Instructions
Place the chicken breast fillets between two sheets of plastic wrap and pound to an even thickness, about ½ inch thick. This ensures even cooking.
In a shallow bowl, mix the buttermilk with garlic powder, onion powder, smoked paprika, ground black pepper, and cayenne pepper (if using). Submerge the chicken fillets in this marinade, cover, and refrigerate for at least 1 hour (or up to 24 hours for better flavor).
In another shallow bowl, combine the flour, cornstarch, baking powder, additional paprika, and ground black pepper. In a third shallow bowl, whisk the eggs. In a fourth bowl, add the low sodium panko breadcrumbs.
Remove the chicken fillets from the marinade, allowing the excess to drip off, and dredge each fillet in the flour mixture, then dip in the whisked eggs, and finally coat generously with the panko breadcrumbs. Set aside on a plate.
Heat the olive oil in a large skillet over medium heat. Fry the chicken fillets for about 3-4 minutes on each side, or until golden brown and cooked through. (Internal temperature should reach 165°F/74°C). Transfer to a paper towel-lined plate to drain excess oil.
Slice the burger buns and toast them lightly in the skillet or a toaster oven.
Assemble the burger: Spread low sodium mayonnaise (if using) on the bottom bun, add lettuce, fried chicken fillet, tomato slices, and sliced avocado. Top with the other half of the bun.
Serve immediately with your favorite side, like a cucumber salad or baked sweet potato fries.
Nutrition Facts
Calories |
2856 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 169.0 g | 217% | |
| Saturated Fat | 28.4 g | 142% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 670 mg | 223% | |
| Sodium | 951 mg | 41% | |
| Total Carbohydrate | 184.2 g | 67% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 18.2 g | ||
| Protein | 150.3 g | 301% | |
| Vitamin D | 4.5 mcg | 23% | |
| Calcium | 478 mg | 37% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 2156 mg | 46% | |
*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.
