Heart-Healthy Spicy Fried Chicken
Craving fried chicken you can feel good about? Look no further than this Heart-Healthy Spicy Fried Chicken recipe, a flavorful and guilt-free twist on a classic comfort food! This oven- or air-fryer-approved dish swaps traditional heavy frying methods for a light olive oil spray and panko breadcrumbs to achieve that perfectly golden crunch. Marinated in low-fat buttermilk infused with paprika, cayenne, and garlic powder, the chicken boasts bold, smoky spice with every bite. Whole wheat flour and whole-grain breadcrumbs amp up the nutritional value, making this dish a health-conscious yet satisfying choice. Ready in just 45 minutes and ideal for busy weeknights, this crispy creation pairs beautifully with lemon wedges for a fresh zing or heart-healthy sides like steamed veggies or quinoa salad. Packed with flavor, lower in fat, and irresistibly crispy, this is fried chicken reimagined!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 1 cup Low-fat buttermilk
- 1 teaspoon Paprika
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Smoked paprika
- 0.5 cup Whole wheat flour
- 0.5 cup Panko breadcrumbs (whole grain, unsalted)
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Salt substitute (optional, low-sodium)
- as needed Olive oil spray
- 4 pieces Lemon wedges (for serving)
Instructions
Place the chicken breasts between two sheets of plastic wrap or parchment paper and pound them to an even thickness using a meat mallet or rolling pin. This ensures they cook evenly.
In a large bowl or resealable bag, combine the low-fat buttermilk, paprika, cayenne pepper, garlic powder, and onion powder. Add the chicken breasts and ensure they are fully coated. Let them marinate in the refrigerator for at least 1 hour or up to overnight for maximum flavor.
Preheat your air fryer to 375°F (190°C).
In a shallow bowl, whisk together the whole wheat flour, panko breadcrumbs, smoked paprika, ground black pepper, and salt substitute (if using).
Remove the chicken pieces from the marinade, allowing the excess to drip off. Press each piece into the dry mixture, ensuring it’s well coated on all sides.
Lightly spray the coated chicken pieces with olive oil spray to encourage crisping during air frying.
Place the chicken in a single layer in the air fryer basket (you may need to cook in batches to avoid overcrowding). Air fry for 12–14 minutes, flipping halfway through, until the chicken is golden brown and has an internal temperature of 165°F (74°C).
Repeat with remaining chicken as needed.
Serve hot with lemon wedges for a fresh, zesty finish. Optionally pair with heart-healthy sides like steamed vegetables or a quinoa salad.
Nutrition Facts
Calories |
1704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 602 mg | 201% | |
| Sodium | 794 mg | 35% | |
| Total Carbohydrate | 108.8 g | 40% | |
| Dietary Fiber | 16.1 g | 58% | |
| Total Sugars | 17.8 g | ||
| Protein | 241.8 g | 484% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 460 mg | 35% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 3048 mg | 65% | |
*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.
