Low-Calorie Fried Chicken Salad for Lunch
Low-calorie fried chicken salad keeps things light without losing crunch. Tender chicken with a thin, crisp coating pairs with fresh greens and creamy yoghurt dressing. High in protein and full of texture, it’s a quick, healthy lunch option that still feels indulgent.
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.
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.
Nutrition
Calories: 480kcalCarbohydrates: 25gProtein: 39gFat: 21gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gCholesterol: 100mgSodium: 850mgPotassium: 680mgFiber: 4gSugar: 5gVitamin A: 3100IUCalcium: 130mgIron: 2mg
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