Light, crunchy and full of good things
This healthy fried chicken salad with avocado is my answer to those evenings when I want something that feels indulgent but still fresh and balanced. The chicken keeps its crispness, the avocado adds creamy richness, and the dressing ties everything together without weighing it down. It’s proof that “fried” doesn’t have to mean heavy.
If you’ve been following my delicious salads with fried chicken series, this one sits somewhere between weekday smart and weekend treat. It’s the version I reach for most often when I’m in the mood for colour and crunch with a little healthy spin.
I took cues from my southern fried chicken caesar salad but lightened it with a yoghurt-based dressing. If you prefer something a touch sweeter, the fried chicken salad with honey mustard and bacon might tempt you next.
Finding the balance
I’ve always believed that healthy food should feel generous, not austere. Here, the crisp coating on the chicken provides that satisfying bite, while the avocado softens everything and adds a buttery contrast. The dressing uses yoghurt, lemon, and herbs, offering brightness instead of richness.
It’s the sort of meal that works equally well for lunch or dinner, much like my oven baked chicken salad bowl. Both hit that ideal middle ground — wholesome without feeling worthy.
Ingredients
For the chicken:
- 400 g chicken breast fillets
- 200 ml buttermilk
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp cayenne pepper
- 80 g plain flour
- 50 g wholemeal breadcrumbs
- 1 tsp salt
- Olive oil spray or a few teaspoons of olive oil
For the salad:
- 1 head of romaine lettuce, chopped
- 1 ripe avocado, sliced
- 1 cucumber, sliced
- 150 g cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 1 small handful of fresh parsley, chopped
For the yoghurt dressing:
- 150 g Greek yoghurt
- 1 tbsp olive oil
- 1 tsp Dijon mustard
- 1 garlic clove, crushed
- 1 tbsp lemon juice
- 1 tbsp chopped dill or chives
- Salt and black pepper to taste
Ingredient notes
Using wholemeal breadcrumbs gives a little more fibre and colour to the coating. The buttermilk keeps the chicken juicy, even though we’re air frying or pan-frying with minimal oil. You can make the dressing ahead and store it in a jar; the flavours deepen beautifully overnight.
Ripe avocado is key. It should yield gently when pressed but still hold shape when sliced. If it’s too soft, cube it instead and scatter it through the salad.
Equipment needed
An air fryer or non-stick frying pan works well here. You’ll need tongs for turning the chicken and a rack for resting it so the coating stays crisp. A large mixing bowl for tossing the salad helps keep everything light and evenly coated. For the dressing, a small bowl and whisk are all you need, though a jar with a lid makes shaking it together even easier.
Instructions
Marinate the chicken in buttermilk, garlic powder, smoked paprika, and cayenne pepper for at least 30 minutes. Mix flour, breadcrumbs, and salt in a bowl. Coat the chicken pieces in the flour mixture, pressing gently to help it stick.
If using an air fryer, cook at 190°C for 12–14 minutes, turning halfway. For pan-frying, heat a few teaspoons of olive oil and cook for 6–7 minutes per side until golden and crisp. Drain briefly on a rack.
Combine all dressing ingredients and whisk until smooth. Toss lettuce, cucumber, tomatoes, red onion, and parsley with half the dressing. Add the avocado and sliced chicken on top, then drizzle with the remaining dressing.
Technique insights
Keeping the oil light but hot ensures a crisp exterior without greasiness. Wholemeal breadcrumbs brown faster than white, so watch the heat and turn the chicken once the coating deepens to golden.
For extra crunch, you can double-dip the chicken by returning it to the buttermilk and flour mixture before frying. It adds texture without absorbing excess oil.
What to serve with healthy fried chicken salad with avocado
It’s a meal in itself, though I often pair it with roasted vegetables or quinoa for a more substantial dinner. The nutty grains complement the mild spice in the coating nicely. If you want something fresher, serve with orange wedges or a citrus salad. The acidity brightens the dish even more and works beautifully with the yoghurt dressing.
Wine and beer pairings
A Sauvignon Blanc with zesty citrus notes mirrors the freshness of the dressing. If you prefer red, a chilled Pinot Noir is light enough not to overpower the chicken. For beer, try a pale ale for balance or a wheat beer for a soft, slightly fruity finish that matches the herbs in the dressing.
Frequently asked questions
Can I make this dairy-free?
Yes. Use oat milk with lemon juice instead of buttermilk and replace Greek yoghurt with coconut yoghurt.
Can I use chicken thighs?
Of course. They add extra flavour and tenderness, just cook a little longer to ensure they’re done.
Can I store leftovers?
Yes, though keep the dressing separate until ready to eat. The salad stays fresh for up to two days.
How do I make it more filling?
Add grains like quinoa or brown rice, similar to the low-calorie fried chicken salad for lunch, which is designed with satiety in mind.
Tips for success with healthy fried chicken salad
Season each layer — the marinade, coating, and dressing. It builds flavour naturally without extra salt at the table. Chill the vegetables before tossing to keep the salad crisp even against the warm chicken. Don’t slice the avocado until the last moment. Exposure to air darkens it quickly, and this salad deserves its full green glow.
Recipe variations
Add grilled corn kernels for sweetness or sliced radishes for extra bite. You can swap dill for basil to change the flavour profile. For extra protein, top with a soft-boiled egg or roasted chickpeas. Both pair well with the yoghurt dressing and keep the salad satisfying.
Storage and reheating for healthy fried chicken salad with avocado
Store the chicken separately in the fridge for up to three days. Reheat in an oven or air fryer at 180°C for 8 minutes to re-crisp. The dressing will last four days in a sealed jar. The avocado should be sliced fresh each time for best results.
Health benefits
This salad is rich in lean protein, fibre, and monounsaturated fats from avocado and olive oil. The yoghurt dressing adds probiotics and calcium, while the herbs bring antioxidants and freshness. Air frying or pan-frying with minimal oil keeps it light but flavourful. It’s proof that you can enjoy fried chicken and still keep things balanced, especially when paired with vegetables that bring both crunch and colour.
Healthy Fried Chicken Salad with Avocado
Ingredients
For the chicken
- 400 g chicken breast fillets
- 200 ml buttermilk
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp cayenne pepper
- 80 g plain flour
- 50 g wholemeal breadcrumbs
- 1 tsp salt
- 2 tbsp olive oil
For the salad
- 1 head romaine lettuce chopped
- 1 avocado ripe, sliced
- 1 cucumber sliced
- 150 g cherry tomatoes halved
- 1 small red onion thinly sliced
- 1 handful fresh parsley chopped
- For the yoghurt dressing:
For the yoghurt dressing
- 150 g Greek yoghurt
- 1 tbsp olive oil
- 1 tsp Dijon mustard
- 1 garlic clove crushed
- 1 tbsp lemon juice
- 1 tbsp chopped dill or chives
- Salt and black pepper to taste
Instructions
- Marinate the chicken in buttermilk, garlic powder, smoked paprika, and cayenne pepper for at least 30 minutes. Mix flour, breadcrumbs, and salt in a bowl. Coat the chicken pieces in the flour mixture, pressing gently to help it stick.
- If using an air fryer, cook at 190°C for 12–14 minutes, turning halfway. For pan-frying, heat a few teaspoons of olive oil and cook for 6–7 minutes per side until golden and crisp. Drain briefly on a rack.
- Combine all dressing ingredients and whisk until smooth. Toss lettuce, cucumber, tomatoes, red onion, and parsley with half the dressing. Add the avocado and sliced chicken on top, then drizzle with the remaining dressing.