Lighter, brighter, and made for midday
Lunch is where I’m always looking for balance, satisfying but not sleepy. This low-calorie fried chicken salad for lunch does exactly that. It’s crisp, colourful, and feels like a treat, but it won’t weigh you down for the rest of the afternoon. The trick is keeping the flavours bold while using lighter ingredients and minimal oil.
I first came up with this version while working through ideas for my fried chicken salads collection. It borrows the freshness from my healthy fried chicken salad with avocado and the crunch from my spicy fried chicken cobb salad, only with a lighter touch. It’s also an ideal base recipe for lunches through the week — easy to prep, pack, and tweak to suit your mood.
Keeping calories in check without cutting flavour
The secret lies in the cooking method. I use just a few teaspoons of oil in a non-stick pan rather than deep frying, and the coating relies on seasoned cornflour for that delicate crispness. The dressing is yoghurt-based and tangy, with a little mustard to lift everything.
It’s lean, yes, but it doesn’t feel like diet food. Each bite still has that satisfying crunch followed by a burst of freshness from the greens. If you like the sound of this balance, you’ll also enjoy my oven baked chicken salad bowl — equally wholesome, slightly more hearty.
Ingredients
For the chicken:
- 350 g chicken breast, sliced into strips
- 200 ml buttermilk
- 1 tsp garlic granules
- ½ tsp smoked paprika
- ½ tsp cayenne pepper
- 2 tbsp cornflour
- 1 tsp salt
- 1 tbsp olive oil
For the salad:
- 1 small romaine lettuce, chopped
- 100 g spinach leaves
- 1 cucumber, sliced
- 100 g cherry tomatoes, halved
- ½ red onion, finely sliced
- 1 small avocado, diced
For the yoghurt dressing:
- 120 g Greek yoghurt
- 1 tsp Dijon mustard
- 1 tbsp lemon juice
- 1 tsp honey
- 1 tbsp olive oil
- Salt and pepper to taste
Ingredient notes
Cornflour keeps the chicken coating light and airy. You can add a pinch of baking powder if you like a puffier finish. The buttermilk ensures the chicken stays tender even with such a thin layer of coating.
Greek yoghurt is a brilliant base for dressing — creamy, high in protein, and low in calories. A drizzle of honey and lemon gives just enough sharpness to feel balanced without heaviness.
Equipment needed
A non-stick frying pan makes this recipe easy and efficient, using very little oil while still achieving a good sear. A silicone spatula helps turn the chicken without scraping the coating. You’ll also need a small whisk or jar to mix the dressing, and a large salad bowl for tossing the vegetables lightly just before serving.
Instructions
Marinate the chicken in buttermilk, garlic granules, paprika, cayenne, and salt for at least 20 minutes. Pat the chicken dry, then coat lightly in cornflour.
Heat olive oil in a non-stick pan and fry the chicken for 5–6 minutes on each side until crisp and golden. Let rest for a few minutes.
Whisk together the yoghurt, mustard, lemon juice, honey, olive oil, and seasoning until smooth. Toss lettuce, spinach, cucumber, and tomatoes with half the dressing. Add avocado and sliced chicken, then drizzle with the rest.
Technique insights
Keeping the coating thin is key to cutting calories without losing crunch. The cornflour browns quickly, so medium heat works best — too high and it burns before the chicken cooks through. Resting the chicken briefly after cooking helps the coating firm up again, which means you still get that satisfying crispness in every bite.
What to serve with low-calorie fried chicken salad for lunch
It’s perfect as is, but if you need something on the side, pair it with a slice of sourdough or a handful of roasted chickpeas. The protein and fibre keep you full without adding too much heaviness. For a refreshing finish, serve it with sparkling water and lemon or a light fruit spritzer. It keeps the meal bright and clean.
Wine and beer pairings
If you’re having a leisurely lunch, a chilled Pinot Grigio matches the lemony dressing nicely. For a touch more body, a dry rosé pairs well with the gentle spice of the chicken. A light lager or wheat beer complements the crisp texture and cooling yoghurt dressing. Both keep things balanced and refreshing.
Frequently asked questions
Can I make this ahead for meal prep?
Yes, though it’s best to keep the dressing and chicken separate until ready to eat. For a full prep guide, look at my meal prep fried chicken salad for busy weeks.
Can I skip the buttermilk?
You can use plain yoghurt or milk with a squeeze of lemon juice as a substitute.
Is this gluten-free?
Yes, as long as your cornflour is certified gluten-free.
Can I air fry instead of pan fry?
Definitely. Air fry at 190°C for about 12 minutes, turning once. It’s the same technique I use in my air fryer chicken salad with ranch.
Tips for success with low-calorie fried chicken salad
Don’t overcrowd the pan; it drops the temperature and makes the coating soggy. Fry in small batches for the best texture. Season the dressing at the end — the yoghurt can dull salt and acid slightly, so taste before serving and adjust with a squeeze of lemon if needed.
Recipe variations
Add a handful of roasted nuts or seeds for extra crunch. You can swap avocado for roasted red peppers or add shredded carrot for colour and natural sweetness. For a bit of spice, stir a spoon of hot sauce into the dressing or sprinkle chilli flakes over the chicken before serving.
Storage and reheating for low-calorie fried chicken salad
Keep the chicken in an airtight container in the fridge for up to three days. Reheat in a dry pan or air fryer for 5 minutes to bring back crispness. Store the dressing separately and drizzle fresh before eating.
Health benefits
This salad is protein-rich, nutrient-dense, and low in calories. The yoghurt dressing adds calcium and probiotics, the vegetables bring antioxidants and fibre, and the avocado contributes healthy fats. Using minimal oil and a light coating keeps it crisp but not greasy, proving you can enjoy fried chicken flavour without the excess.
Low-Calorie Fried Chicken Salad for Lunch
Ingredients
For the chicken
- 350 g chicken breast sliced into strips
- 200 ml buttermilk
- 1 tsp garlic granules
- ½ tsp smoked paprika
- ½ tsp cayenne pepper
- 2 tbsp cornflour
- 1 tsp salt
- 1 tbsp olive oil
For the salad
- 1 small romaine lettuce chopped
- 100 g spinach leaves
- 1 cucumber sliced
- 100 g cherry tomatoes halved
- ½ red onion finely sliced
- 1 small avocado diced
- For the yoghurt dressing:
For the yoghurt dressing
- 120 g Greek yoghurt
- 1 tsp Dijon mustard
- 1 tbsp lemon juice
- 1 tsp honey
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Marinate the chicken in buttermilk, garlic granules, paprika, cayenne, and salt for at least 20 minutes.
- Pat the chicken dry, then coat lightly in cornflour. Heat olive oil in a non-stick pan and fry the chicken for 5–6 minutes on each side until crisp and golden. Let rest for a few minutes.
- Whisk together the yoghurt, mustard, lemon juice, honey, olive oil, and seasoning until smooth.
- Toss lettuce, spinach, cucumber, and tomatoes with half the dressing. Add avocado and sliced chicken, then drizzle with the rest.