Better-For-You Oven Fried Chicken

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Crunchy and guilt-free chicken, this is a must-try!

Get ready for some comfort food without the guilt! This healthy oven-fried chicken recipe from our friend Carmen of Every Last Bite has all of the delicious flavor and crisp texture of fried chicken — But with a LOT fewer calories and fat.

With tender meat and a crunchy coating, you would be forgiven for thinking this oven-fried chicken makes for an indulgent meal. By removing the skin, coating the chicken in gluten-free cornflakes, and using olive oil cooking spray, you can save up to 150 calories and 10 grams of fat per 1 drumstick (compared to deep-fried chicken). Marinating the chicken in buttermilk helps tenderize the meat and guarantees that each bite of chicken is moist and juicy. Serve with a healthy salad for a delicious protein-packed meal that family and friends will love.

Better-For-You Oven Fried Chicken

Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 4 people
Calories 351kcal


  • 2 lbs. bone-in chicken thighs and legs, skin removed, approximately 8 pieces
  • 1 cup low-fat buttermilk
  • 2 tsp. hot sauce
  • 1 tsp. Worcestershire sauce
  • 2 tsp. Dijon mustard
  • 2/3 cup gluten-free flour
  • 1-1/2 tsp. smoked paprika
  • 1-1/2 tsp. garlic powder
  • 1/2 tsp. chili powder
  • 3 cups gluten-free corn flakes
  • salt and pepper to taste
  • olive oil cooking spray


  • In a bowl, stir the low-fat buttermilk, hot sauce, Worcestershire sauce, and Dijon mustard. Add in the chicken and store in the fridge for a minimum of 30 minutes or up to 6 hours to allow the meat to tenderize. 
  • Preheat the oven to 425 degrees Fahrenheit and place a wire rack on a backing sheet.
  • In a Ziploc bag, combine the flour, paprika, garlic powder, and chili powder.
  • Pour the excess low-fat buttermilk marinade into a shallow dish.
  • Place the cornflakes and salt and pepper in a Ziploc bag and crush them with your hands or a rolling pin until they are broken into very small pieces.
  • Work in batches of 1 to 2 pieces of chicken at a time. First, dredge them in the bag of flour. Next, place the chicken in the buttermilk and use a spoon to coat it to ensure it is evenly covered. Lastly, put the chicken in the bag of cornflakes and shake until evenly coated. 
  • Place the chicken on the wire rack and lightly coat it with the cooking spray.
  • Bake the chicken for 40-45 minutes until the coating becomes crisp and golden in color. Serve!
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by Camila Alves McConaughey