Low Fat Crispy Fried Chicken Thighs
Indulge in the irresistible crunch of "Low Fat Crispy Fried Chicken Thighs," a healthier twist on the classic comfort food favorite. This recipe combines bone-in, skinless chicken thighs marinated in tangy low-fat buttermilk with a flavorful blend of garlic, onion powder, paprika, and spices for a mouthwatering base. Instead of traditional deep-frying, these chicken thighs are oven-baked to golden perfection on a wire rack, achieving a crispy, guilt-free coating with the help of a light spray of cooking oil. A combination of all-purpose flour, cornstarch, and baking powder ensures an ultra-crunchy texture, while the baking technique slashes calories without sacrificing flavor. Ready in under an hour and perfect for family dinners or meal prep, this dish proves that “healthy fried chicken” is no longer a contradiction. Serve these crispy, low-fat delights with your favorite sides for a satisfying and wholesome meal!
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Recipe Information
Ingredients
- 4 pieces Bone-in, skinless chicken thighs
- 1 cup Low-fat buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 1 teaspoon Salt
- 1 cup All-purpose flour
- 0.5 cup Cornstarch
- 1 teaspoon Baking powder
- as needed Cooking spray (olive oil or similar)
Instructions
In a mixing bowl, combine low-fat buttermilk, garlic powder, onion powder, paprika, black pepper, and salt. Add the chicken thighs to the bowl, ensuring they are fully submerged in the marinade. Cover and refrigerate for at least 1 hour, or overnight if possible.
Preheat your oven to 400°F (200°C) and lightly grease a wire rack with cooking spray. Place the rack on a baking sheet to catch any drippings.
In a shallow dish, combine all-purpose flour, cornstarch, and baking powder. Mix well to ensure an even coating.
Remove the marinated chicken thighs from the buttermilk mixture, allowing any excess to drip off. Dredge each piece in the flour mixture, pressing gently to make sure each piece is well coated.
Arrange the coated chicken thighs on the prepared wire rack and lightly spray them with cooking spray. Make sure to cover all sides for even browning.
Bake the chicken in the preheated oven for 30-35 minutes, or until the thighs reach an internal temperature of 165°F (74°C) and the coating is golden and crispy.
Let the chicken rest for a few minutes before serving. Enjoy your crispy, low-fat fried chicken with a side of your choice.
Nutrition Facts
Calories |
1945 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.0 g | 90% | |
| Saturated Fat | 20.3 g | 102% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 664 mg | 221% | |
| Sodium | 3568 mg | 155% | |
| Total Carbohydrate | 141.0 g | 51% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 12.6 g | ||
| Protein | 177.7 g | 355% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 391 mg | 30% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 2049 mg | 44% | |
*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.
