Deep Fried Chicken but Low Fat
Satisfy your cravings for crispy fried chicken without the guilt with this "Deep Fried Chicken but Low Fat" recipe! Marinated in tangy low-fat buttermilk infused with garlic, paprika, and black pepper, skinless chicken pieces are coated in a golden crust made from spiced flour, eggs, and crunchy panko breadcrumbs. This recipe swaps traditional deep frying for a healthier twist using an air fryer or oven, with just a light spritz of olive oil spray for irresistible crispiness. Ready in under an hour, it's perfect for weeknight dinners or meal prep, offering all the flavor of classic fried chicken with a fraction of the fat. Try this lighter, high-protein comfort food today!
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Recipe Information
Ingredients
- 6 pieces Chicken drumsticks or thighs (skinless)
- 240 ml Low-fat buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 120 grams All-purpose flour
- 120 grams Panko breadcrumbs
- 2 large Eggs
- 1 as needed Olive oil spray
- 0.25 teaspoon Cayenne pepper (optional)
Instructions
Place the chicken pieces in a large bowl or zip-top bag. Add the buttermilk, garlic powder, paprika, salt, and black pepper. Mix well to coat the chicken. Cover and refrigerate for at least 1 hour, or up to overnight to marinate.
Preheat your air fryer to 200°C (390°F) or your oven to 220°C (425°F).
In a shallow dish, combine the flour, additional paprika, and cayenne pepper (if using). In another dish, whisk the eggs until smooth. In a third dish, pour the panko breadcrumbs.
Remove the chicken from the marinade, letting the excess buttermilk drip off. Dredge each piece in the flour mixture, then dip it into the eggs, and finally coat it in panko breadcrumbs, pressing gently to adhere.
Arrange the coated chicken in a single layer in your air fryer basket or on a wire rack placed over a baking sheet if using the oven. Make sure the pieces aren't touching to allow even crisping.
Lightly spray the chicken with olive oil spray to help the coating crisp up.
Cook in the air fryer for 20-25 minutes, flipping halfway through, or bake in the oven for 25-30 minutes until golden brown and the internal temperature reaches 75°C (165°F).
Let the chicken rest for 5 minutes before serving. Enjoy your low-fat version of deep-fried chicken!
Nutrition Facts
Calories |
538 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 237 mg | 79% | |
| Sodium | 958 mg | 42% | |
| Total Carbohydrate | 51.8 g | 19% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 5.4 g | ||
| Protein | 56.5 g | 113% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 136 mg | 10% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 594 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
