Low Fat Oven Bake Crispy Chicken
Craving crispy, golden chicken without the guilt? This Low Fat Oven Bake Crispy Chicken recipe delivers all the crunch and flavor of fried chicken with a healthy twist. Marinated in tangy low-fat buttermilk with a hint of optional hot sauce, these tender chicken breasts are coated in a perfectly seasoned blend of whole wheat flour and panko breadcrumbs, then oven-baked to perfection. Using cooking spray and a high-temperature bake ensures a delightfully crisp crust without the need for excess oil. Ready in under an hour and packed with bold flavors like paprika, garlic, and oregano, this heart-healthy, oven-baked chicken is a must-try for lighter weeknight dinners or meal prepping. Serve it alongside fresh veggies or your favorite dipping sauce for a satisfying, guilt-free meal!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 1 cup Low-fat buttermilk
- 1 teaspoon Hot sauce (optional)
- 1.5 cups Panko breadcrumbs
- 0.5 cup Whole wheat flour
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 as needed Cooking spray
Instructions
Place the chicken breasts between two pieces of plastic wrap and pound them gently to an even thickness of about 1 inch.
In a large bowl, stir together the buttermilk and optional hot sauce. Add the chicken breasts to the bowl, ensuring they are fully submerged. Cover and refrigerate for at least 1 hour or up to overnight for maximum tenderness and flavor.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a wire rack for even crispness.
In a shallow bowl or plate, mix the panko breadcrumbs, paprika, garlic powder, onion powder, oregano, salt, and black pepper.
Place the flour in a separate shallow plate.
Remove the chicken from the buttermilk, allowing excess to drip off, and coat each piece lightly in the flour. Shake off excess flour.
Dip the floured chicken back into the buttermilk, then coat each piece thoroughly with the seasoned breadcrumb mixture. Press the breadcrumbs gently onto the surface to ensure they stick.
Arrange the breaded chicken pieces on the prepared baking sheet or wire rack, ensuring they are not touching.
Spray the top of the chicken pieces generously with cooking spray to encourage even browning.
Bake in the preheated oven for 25-30 minutes, flipping the chicken halfway through the cooking time, until the coating is golden brown and the internal temperature of the chicken reaches 165°F (74°C).
Remove the chicken from the oven, let it rest for 5 minutes, and serve hot with your favorite sides or dipping sauces.
Nutrition Facts
Calories |
538 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 1039 mg | 45% | |
| Total Carbohydrate | 48.9 g | 18% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 6.3 g | ||
| Protein | 62.9 g | 126% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 136 mg | 10% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 688 mg | 15% | |
*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.
