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Healthier Fried Chicken Sandwiches

Last weekend I got a text from one of my clients saying, "Hey Sofia, is there anyway you might be able to post a healthier fried chicken sandwich recipe?". At first, I thought there was no way. Great fried chicken sandwiches usually include a plump chicken breast covered in crispy buttermilk breading, melted cheese, lots of sauce, and a buttery brioche bun.


BUT, I am always up for a cooking challenge - I mean, what were all those years of playing Iron Chef as a kid for? Here's the deets on this DELISH chicken sandwich remake:


What you need (Serves 2):

- 1 large chicken breast

- 1 cup parmesan cheese, grated - 1 cup panko bread crumbs

- 1 tbsp garlic powder

- 1 tsp dried oregano

- 1 tsp black pepper

- 1 tsp sea salt

- 1 egg, beaten

- 2-3 tbsp avocado oil (I like the Chosen Foods brand)

- 1 package Trader Joe's cauliflower thins

- 1 package Arugula, washed/dried

- 1 large heirloom tomato

- 2 tbsp Primal Kitchen chipotle mayo

- 2 tbsp of my homemade guacamole


Preheat oven to 400 degrees. To a food processor, add parmesan cheese, panko crumbs, garlic powder, dried oregano, black pepper, and sea salt. Pulse a few times until combined. Pour crumb/cheese mixture into a shallow dish. Pour the beaten egg into a separate shallow dish. Cut the chicken breast in half (to make two smaller breasts). Coat each breast with the egg mixture, and then the crumb/cheese mixture, generously. You should get a thick coating of crumb/cheese mixture on all sides of each chicken breast!


In a large cast iron skillet, heat the avocado oil until you can see small bubbles/smoke forming (you want it to be HOT!). Fry the coated chicken breasts on one side for 4-6 minutes, and then flip. Cook on the other side for 2-3 minutes, and then place in the oven to bake for another 8-10 minutes, or until chicken reaches an internal temperature of 165 degrees F.


While chicken is baking, assemble your sandwiches! Toast the cauliflower thins lightly in the toaster oven. Top with 1 tbsp guacamole, 1 tbsp chipotle mayo, 1-2 slices of heirloom tomato and a healthy serving of fresh arugula each. Once chicken is done baking, let cool for 2-3 minutes before placing on top of sandwich.


Slice in half and enjoy!


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