Heart-Healthy Homemade KFC Style Fried Chicken
Level up your comfort food game with this *Heart-Healthy Homemade KFC Style Fried Chicken*—a guilt-free twist on the classic indulgence! Perfectly balanced for flavor and wellness, this recipe uses boneless, skinless chicken breasts and swaps deep frying for oven baking to create a crispy, golden crust without the excess oil. The whole wheat flour, cornstarch, and blend of KFC-inspired spices like paprika, garlic powder, and cayenne deliver that signature crunch and savory kick. Marinated in low-fat buttermilk for maximum tenderness, these flavorful bites are sprayed lightly with olive oil and baked to perfection. Ready in under an hour, this healthier fried chicken is ideal for family dinners or meal prep, served alongside a wholesome side like roasted veggies or a fresh salad. Packed with heart-smart ingredients, this is the ultimate guilt-free comfort food you’ll crave again and again!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup low-fat buttermilk
- 1 cup whole wheat flour
- 2 tablespoons cornstarch
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 0.5 teaspoon baking powder
- 1 teaspoon salt substitute
- olive oil spray
Instructions
Cut the chicken breasts into strips or chunks as desired, ensuring they are even in size for uniform cooking.
Place the chicken pieces in a bowl and pour the low-fat buttermilk over them. Cover the bowl and let them marinate in the fridge for at least 30 minutes, or up to 4 hours for more flavor.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow dish, combine the whole wheat flour, cornstarch, paprika, garlic powder, onion powder, dried oregano, dried thyme, cayenne pepper, black pepper, baking powder, and salt substitute, mixing them well.
Remove the chicken from the buttermilk, letting the excess drip off, and press each piece into the flour mixture, ensuring they are fully coated.
Arrange the coated chicken pieces on the prepared baking sheet, leaving some space between each piece for even air circulation.
Generously spray the top of the chicken with olive oil spray to ensure a crispy texture once baked.
Bake in the preheated oven for 20-25 minutes, or until the chicken has reached an internal temperature of 165°F (74°C) and is golden and crispy.
Remove from the oven and let the chicken rest for a few minutes. Serve warm with your favorite healthy side dish.
Nutrition Facts
Calories |
1180 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 306 mg | 102% | |
| Sodium | 754 mg | 33% | |
| Total Carbohydrate | 122.5 g | 45% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 13.0 g | ||
| Protein | 133.4 g | 267% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 408 mg | 31% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 5601 mg | 119% | |
*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.
