Low Fat Spicy Fried Chicken
Indulge in the bold flavors of this healthier twist on a comfort food favorite with our Low Fat Spicy Fried Chicken recipe! Perfectly marinated in a zesty combination of low-fat buttermilk and hot sauce, these crispy chicken tenders deliver a crave-worthy crunch thanks to a blend of whole wheat and panko breadcrumbs, paprika, and cayenne pepper. Baked or air-fried to golden perfection with just a light spray of olive oil, this dish is packed with flavor while staying low in fat. Ready in under an hour, these guilt-free tenders are ideal for a crowd-pleasing dinner or a nutritious snack. Pair them with your favorite dipping sauces or a side of fresh veggies for a wholesome, spicy treat that’s sure to impress. Perfect for fans of healthy chicken recipes, baked alternatives, and spicy meals!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts (cut into strips or tenders)
- 240 ml Low-fat buttermilk
- 60 ml Hot sauce
- 120 g Whole wheat breadcrumbs
- 120 g Panko breadcrumbs
- 2 tsp Paprika
- 1.5 tsp Garlic powder
- 1 tsp Cayenne pepper
- 1 tsp Salt
- 0.5 tsp Black pepper
- 1 spray bottle Olive oil spray
- 1 spray bottle Cooking spray
Instructions
Start by marinating the chicken. In a large bowl, combine the low-fat buttermilk and hot sauce. Add the chicken strips, ensuring they are fully submerged. Cover and refrigerate for at least 1 hour, or overnight for deeper flavor.
Preheat the oven to 200°C (400°F) or set up your air fryer to preheat to the same temperature.
In a shallow bowl, mix the whole wheat breadcrumbs, panko breadcrumbs, paprika, garlic powder, cayenne pepper, salt, and black pepper. Stir well to combine.
Remove the chicken strips from the buttermilk marinade, allowing any excess marinade to drip off. Coat each piece of chicken thoroughly in the breadcrumb mixture, pressing gently to adhere.
Prepare a baking sheet by lightly spraying it with cooking spray or line it with parchment paper. For an air fryer, ensure the basket is clean and also lightly spray it with cooking spray.
Lay the coated chicken strips on the baking sheet or air fryer basket, ensuring there is space between each piece to allow for even cooking.
Lightly spray the top of the chicken strips with olive oil spray to help them crisp up during cooking.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, or air fry for 12-15 minutes, also flipping halfway through, until the chicken is golden, crispy, and cooked through. The internal temperature should reach 74°C (165°F).
Remove from the oven or air fryer and let rest for 5 minutes before serving.
Serve with your favorite dipping sauce or a side of fresh veggies for a healthy, flavorful meal.
Nutrition Facts
Calories |
5602 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 464.6 g | 596% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 5979 mg | 260% | |
| Total Carbohydrate | 194.3 g | 71% | |
| Dietary Fiber | 19.2 g | 69% | |
| Total Sugars | 25.6 g | ||
| Protein | 167.0 g | 334% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 481 mg | 37% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 1920 mg | 41% | |
*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.
