Healthy Southern Fried Chicken
Indulge in the crispy, golden goodness of Southern fried chicken—reimagined with a healthy twist! This oven-baked "Healthy Southern Fried Chicken" recipe is the perfect guilt-free comfort food, offering all the flavor and crunch you love, without the deep frying. Tender, juicy chicken thighs (or breasts) are marinated in tangy, low-fat buttermilk and a splash of hot sauce for extra zest. Coated in a blend of whole grain panko breadcrumbs, whole wheat flour, and smoky spices like paprika and cayenne, each piece is baked to perfection on a wire rack for that satisfyingly crispy texture. With just a spritz of olive oil spray and zero frying, this lighter version of a Southern classic is high in flavor and low in excess fat. Ready in under 45 minutes and perfect for weeknight dinners or weekend feasts, this heart-healthy dish pairs beautifully with a fresh salad or roasted vegetables. Give this better-for-you fried chicken recipe a try—your taste buds (and waistline) will thank you!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken thighs (or breasts)
- 1.5 cups Low-fat buttermilk
- 1 tablespoon Hot sauce
- 1.5 cups Whole grain panko breadcrumbs
- 0.75 cups Whole wheat flour
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Cayenne pepper
- 0.5 teaspoon Black pepper
- 1 teaspoon Salt
- as needed Olive oil spray
Instructions
Place the chicken thighs in a large bowl or resealable plastic bag and pour the buttermilk and hot sauce over the top. Ensure the chicken is fully coated, cover the bowl (or seal the bag), and refrigerate to marinate for at least 2 hours or overnight for maximum flavor.
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a non-stick silicone mat. Place a wire rack over the baking sheet and spray it lightly with olive oil.
In a large shallow dish, combine the panko breadcrumbs, whole wheat flour, paprika, garlic powder, onion powder, cayenne pepper, black pepper, and salt. Mix well to evenly distribute the seasoning.
Remove the chicken from the buttermilk marinade, allowing any excess to drip off. Dredge each piece in the breadcrumb-flour mixture, pressing gently to adhere the coating evenly onto the chicken.
Place each coated piece of chicken onto the prepared wire rack. Lightly spray the tops of the chicken with olive oil to help the coating brown and crisp in the oven.
Bake for 25–30 minutes, flipping the chicken halfway through baking to ensure even cooking. Chicken is done when the coating is golden brown and the internal temperature reaches 165°F (74°C) using a meat thermometer.
Remove the chicken from the oven and let it rest for 5 minutes before serving. Enjoy your crispy, guilt-free Southern Fried Chicken!
Nutrition Facts
Calories |
1742 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.2 g | 34% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 355 mg | 118% | |
| Sodium | 4612 mg | 201% | |
| Total Carbohydrate | 209.2 g | 76% | |
| Dietary Fiber | 24.7 g | 88% | |
| Total Sugars | 24.9 g | ||
| Protein | 167.2 g | 334% | |
| Vitamin D | 5.5 mcg | 27% | |
| Calcium | 582 mg | 45% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 2306 mg | 49% | |
*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.
