Here’s a recipe for a healthy “fried” chicken that’s crispy, juicy, and full of flavor—without the extra oil and calories of traditional frying. This recipe uses an oven-baked or air-fried method to achieve that golden, crunchy coating, relying on seasoned whole-wheat breadcrumbs or crushed cornflakes for a crispy crust.
Ingredients
- 4 boneless, skinless chicken breasts or thighs
- 1 cup buttermilk (or plain yogurt as a substitute)
- 1 cup whole-wheat breadcrumbs or crushed cornflakes
- ½ cup grated Parmesan cheese
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- Cooking spray (or olive oil spray)
Instructions
- Marinate the Chicken:
Place the chicken in a bowl with buttermilk, coating it well. Cover and refrigerate for at least 30 minutes (or up to 4 hours) to tenderize. - Prepare the Coating:
In a shallow dish, mix the breadcrumbs or crushed cornflakes, Parmesan, paprika, garlic powder, onion powder, salt, and black pepper. - Coat the Chicken:
Preheat your oven to 400°F (200°C) or set your air fryer to 375°F (190°C). Remove each piece of chicken from the buttermilk, allowing excess to drip off, then dredge in the breadcrumb mixture, pressing lightly to adhere. - Cook the Chicken:
- For the Oven: Place the coated chicken on a baking sheet lined with parchment paper. Lightly spray the tops with cooking spray for extra crispiness. Bake for 20-25 minutes, flipping halfway, until golden and the internal temperature reaches 165°F (74°C).
- For the Air Fryer: Arrange the chicken pieces in the air fryer basket without overcrowding. Air fry for 15-20 minutes, flipping halfway through.
- Serve and Enjoy:
Let the chicken rest for a few minutes after cooking. Serve with a side of fresh veggies, a light salad, or your favorite healthy dipping sauce.
This healthier version of fried chicken provides that satisfying crunch and flavor with much less oil, making it a family favorite that you can feel good about serving. Enjoy!
