Low Fat Oven Fried Chicken
Craving the crispy, golden goodness of fried chicken without the guilt? This Low Fat Oven Fried Chicken recipe is the perfect solution! Made with tender, boneless, skinless chicken breasts marinated in spiced buttermilk, then coated in a flavorful blend of panko breadcrumbs, paprika, and aromatic seasonings, this dish is baked to crispy perfection. Thanks to a clever oven-baking technique and a generous spritz of cooking spray, you get all the crunch and flavor of fried chicken with minimal fat. Perfect for busy weeknights, this healthier twist on a comfort food classic takes just 45 minutes from start to finish and pairs beautifully with a variety of sides. Whether you’re feeding a family or meal prepping for the week, this low-fat, high-flavor option will not disappoint!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 240 ml buttermilk
- 1 tablespoon hot sauce
- 120 g all-purpose flour
- 60 g panko bread crumbs
- 2 teaspoons paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1 teaspoon black pepper
- cooking spray
Instructions
Put the chicken breasts between two pieces of plastic wrap and gently pound to an even thickness, about 1/2 inch thick.
In a large bowl, mix the buttermilk and hot sauce together. Add the chicken breasts to the bowl, cover, and refrigerate for at least 1 hour or overnight.
Preheat your oven to 400°F (200°C). Line a baking sheet with foil and place an oven-safe wire rack on top. Spray the rack generously with cooking spray.
In a shallow dish, combine the flour, panko bread crumbs, paprika, onion powder, garlic powder, dried thyme, salt, and black pepper.
Remove the chicken breasts from the buttermilk mixture and allow any excess to drip off. Coat each chicken breast with the flour mixture, pressing down to help the coating adhere well.
Place the coated chicken on the prepared wire rack and spray the tops lightly with cooking spray.
Bake in the preheated oven for 20 to 30 minutes, or until the chicken is golden brown and cooked through, reaching an internal temperature of 165°F (75°C).
Let the chicken rest for 5 minutes before serving to allow the juices to redistribute.
Serve hot with your choice of side dishes.
Nutrition Facts
Calories |
2017 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.5 g | 49% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 619 mg | 206% | |
| Sodium | 3944 mg | 172% | |
| Total Carbohydrate | 154.5 g | 56% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 12.9 g | ||
| Protein | 246.3 g | 493% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 539 mg | 41% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 2496 mg | 53% | |
*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.
