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

Cook Time 45

Total Time 1 5

Servings people

Calories 351kcal

Ingredients

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

Instructions

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!