We have a confession to make: we love fried chicken. But our waistlines? Not so much. So, we set out to create a salad that gives you all the satisfaction of crispy, golden chicken tenders without the heavy grease and calories. Enter our Crispy Oven-“Fried” Chicken Salad.
The secret is in the technique. By coating tender chicken strips in egg whites and whole wheat panko seasoned with smoked paprika, garlic, and onion powder, then baking them on a rack until perfectly crisp, you get that craveable crunch for a fraction of the fat. Smoked paprika is the unexpected hero here, lending a warm, subtly smoky flavor that makes this chicken absolutely irresistible.
We pile that hot, crispy chicken onto a generous bed of mixed greens, crunchy broccoli slaw, juicy tomatoes, and cool cucumber. But the real magic is the dressing: a creamy, tangy, herbaceous honey-mustard yogurt sauce made with fresh dill. It ties the whole salad together with a bright, refreshing finish that perfectly complements the warm, spiced chicken. At just 4 grams of fat and 11 grams of fiber, this isn’t just a salad—it’s a full-flavor feast that will keep you full and happy.
We pile that hot, crispy chicken onto a generous bed of mixed greens, crunchy broccoli slaw, juicy tomatoes, and cool cucumber. But the real magic is the dressing: a creamy, tangy, herbaceous honey-mustard yogurt sauce made with fresh dill. It ties the whole salad together with a bright, refreshing finish that perfectly complements the warm, spiced chicken. At just 4 grams of fat and 11 grams of fiber, this isn’t just a salad—it’s a full-flavor feast that will keep you full and happy.
Crispy Oven-“Fried” Chicken Salad with Honey-Mustard Yogurt Dressing
Ingredients
Method
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil and place a wire rack on top for maximum crispiness.
- Cut the 4 ounces of chicken breast into strips, about 1-inch wide.
- In a shallow dish, place the 2 tablespoons of egg whites.
- In a separate shallow dish, combine the ¼ cup of whole wheat panko breadcrumbs, 1 teaspoon smoked paprika, ½ teaspoon garlic powder, ½ teaspoon onion powder, a pinch of salt, and a pinch of black pepper. Mix well.
- Dip each chicken strip first into the egg whites, allowing any excess to drip off. Then, coat the strip thoroughly in the seasoned panko mixture, pressing gently so the breadcrumbs adhere.
- Place the breaded strips on the wire rack on the prepared baking sheet. Repeat with all chicken pieces.
- Lightly spray the tops of the chicken strips with non-stick cooking spray. Flip the chicken strips and repeat. This helps them brown and become crispy.
- Bake for 15-18 minutes until the chicken is golden brown, crispy, and cooked through (no longer pink in the center).
- While the chicken bakes, prepare your vegetables. Halve the ½ cup of cherry tomatoes. Peel and shred the ½ cup of carrots (if not using pre-shredded). Slice the ¼ cup of cucumber into thin rounds. Set aside.
- Finely chop the fresh dill.
- In a small bowl, combine the 3 tablespoons of Greek yogurt, 1 tablespoon of Dijon mustard, 1 teaspoon of honey, 1 teaspoon of apple cider vinegar, the chopped dill, and a pinch of salt and pepper. Whisk until smooth.
- In a large bowl, combine the 3 cups of mixed greens, 1 cup of broccoli slaw, tomatoes, carrots, and cucumber.
- Drizzle about half of the dressing over the salad and toss gently to coat.
- Pile the dressed salad onto a plate or into a bowl. Arrange the hot, crispy chicken strips on top.
- Drizzle the remaining dressing over the chicken, or serve it on the side for dipping. Serve immediately for the crispiest chicken.
Notes
- The Secret to Maximum Crunch: Using a wire rack on your baking sheet allows hot air to circulate all around the chicken, preventing the bottom from getting soggy. If you don’t have a rack, flipping the chicken halfway is essential.
- Smoked Paprika is Key: Don’t substitute regular paprika! Smoked paprika gives the chicken a wonderful, almost bacon-like depth of flavor that makes this dish truly special.
- Make-Ahead Tip: You can prepare the breaded chicken strips and refrigerate them (uncooked) for a few hours before baking. The dressing can also be made up to 3 days in advance.
