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 pounds 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 together the buttermilk, hot sauce, Worcestershire sauce and Dijon mustard. Add in the chicken and store in the fridge for minimum 30 minutes and 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 chilli powder.
  • Pour the excess buttermilk marinade into a shallow dish.
  • Place the corn flakes and salt and pepper in a Ziploc bag and crush with your hands or a rolling pin until they are broken into very small pieces.
  • Working in batches of 1 to 2 pieces of chicken, start by dredging them in the bag of flour. Next place the chicken in the buttermilk and use a spoon to ensure its evenly covered. Finally put the chicken in the bag of cornflakes and shake until evenly coated. 
  • Place the chicken on the wire rack and lightly coat with the cooking spray.
  • Bake the chicken in the oven for 40-45 minutes until the coating becomes crisp and golden in color. Serve!
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