Healthy Fried Chicken Salad with Avocado
Healthy fried chicken salad with avocado is crisp, creamy, and balanced. Golden chicken sits atop fresh greens, ripe avocado, and tangy yoghurt dressing for a wholesome twist on fried comfort. Light enough for everyday meals, full of colour, texture, and satisfying flavour.
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.
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.
Nutrition
Calories: 540kcalCarbohydrates: 28gProtein: 41gFat: 27gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gCholesterol: 105mgSodium: 870mgPotassium: 740mgFiber: 5gSugar: 4gVitamin A: 3200IUCalcium: 140mgIron: 2.3mg
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