This low-fat recipe for healthy fried chicken makes a delicious, crispy coating that’s baked making a healthy alternative to deep-fried.
Serve with a side of Crispy Roast Potatoes and Garlic & Parmesan Roasted Brussels Sprouts for a meal everyone will love!
Don’t you just love fried chicken? I know I do, but dragging out the deep-fryer every time I want to make it is not ideal. Plus, who needs all that fat?
Why This Recipe Works
- Using skimmed milk instead of egg to coat the chicken keeps the fat content down.
- Using low-fat cooking spray allows the crispy coating without deep frying.
- Using legs and thighs assures the chicken is moist and juicy.
The Breading
For the breading, I use a mixture of plain breadcrumbs that I season with oregano, garlic powder, paprika Parmasean Cheese, salt, and pepper.
You can alter the recipe in any way that suits you and your family. Make it your own like I have or take the shortcut of buying pre-seasoned breadcrumbs from the grocery store.
How to Healthy Fried Chicken
Put the bread crumbs in a bowl with seasoning.
Mix it together and add it to a large zip lock bag.
Add the chicken to a bowl with the milk. This will help the bread crumbs stick to the chicken.
Then add the chicken to the bag with the bread crumbs. Seal the bag and give it a good shake to seal.
Place on a baking sheet (I line mine with nonstick foil). and spray with low-fat cooking spray.
Bake in the preheated oven for 30 minutes.
Check to see if the chicken has browned. If needed, spray with more cooking spray and bake for another 15 minutes. Remove from oven and rest on paper towels. Enjoy!
Erren’s Top Tips
- Use Chicken pieces that are uniform in size. When oven frying chicken, use one cup of chicken or two similar-sized cuts so they have the same cooking time.
- Always use bone-in chicken pieces with the skin on. Using boneless chicken without skin will come out dry.
- Season Generously. When making oven-fried chicken, season your chicken with salt at every stage. Add salt and pepper to the flour and egg mixture. It’s hard to get any seasoning into the meat, but seasoning throughout the entire process will help ensure it’s extra flavorful.
- Don’t Crowd the Pan. Overcrowding the pan will cause steam and make your breading soggy. If necessary, cook on two sheets.
- Don’t Cover with Foil. Many people think that covering a pan with foil during cooking will keep it from browning too much, but this will create a seal and cause condensation which will make the chicken soggy.
Winner, Winner Chicken Dinner
- Chicken Wings
- Chicken Cutlets
- Oven Baked Chicken Thighs
- Baked Garlic Chicken Thighs
- Chicken Francaise
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Let’s Make Healthy Fried Chicken
Ingredients
- 12 chicken peices dark meat
- 2 cup skimmed milk
- 1 cup breadcrumbs
- 2 teaspoons dried oregano
- 2 teaspoons garlic powder
- 2 teaspoons dried paprika
- 2 tablespoons grated Parmesan cheese
- salt and pepper to taste
Instructions
- Preheat oven to 400°F/200°C.
- Put the bread crumbs in a shallow bowl and mix in the oregano, garlic powder, paprika, Parmesan cheese, salt & pepper. Add the breadcrumb mixture to a sealable food storage bag.
- Add the chicken to another bowl and pour over the milk.
- Add the chicken piece by piece to the bag with the bread crumbs (three pieces should be added to the bag at a time). Seal the bag and shake to coat with the breadcrumbs.
- Place the chicken in a dry 9×13 inch baking dish lined with nonstick foil. Spray with cooking spray.
- Bake in the preheated oven for 30 minutes. Check to see if the chicken has browned. If needed, spray with cooking spray and bake another 15 minutes. Remove from the oven and drain on paper towels. Enjoy!
Tips + Notes
- Use Chicken pieces that are uniform in size. When oven frying chicken, use one cup of chicken or two similar-sized cuts so they have the same cooking time.
- Always use bone-in chicken pieces with the skin on. Using boneless chicken without skin will come out dry.
- Season Generously. When making oven-fried chicken, season your chicken with salt at every stage. Add salt and pepper to the flour and egg mixture. It’s hard to get any seasoning into the meat, but seasoning throughout the entire process will help ensure it’s extra flavorful.
- Don’t Crowd the Pan. Overcrowding the pan will cause steam and make your breading soggy. If necessary, cook on two sheets.
- Don’t Cover with Foil. Many people think that covering a pan with foil during cooking will keep it from browning too much, but this will create a seal and cause condensation which will make the chicken soggy.
Joanne Travis says
Pinned to try this weekend, thanks for sharing!
Jan says
I used bone in skinless chicken and I follow directions and
It was good.
Erren says
Hi Jan, So sorry for the late reply. I haven’t been well for some time and the app on my phone doesn’t allow me to reply to comments. I don’t like posts to go unanswered though so just wanted to say thanks for the feedback and I am so glad you enjoyed the recipe!
Janice Frauenfeld says
Can I use boneless, skinless chicken tenders instead of the chicken thighs, & if so , how many?
Erren says
Hi Janice, You can try, but I can’t say how much or for how long to cook them without testing the recipe myself. Let me know how it goes!
veronica says
This looks wonderful. Is there a reason you chose to only use thighs? Would drumsticks work?
Erren says
Sure, but cooking times vary so keep an eye on them!
Anna says
I don’t see where you used the milk…
Erren says
Hi Anna, you beat the milk in with the eggs.
John Katerenchuk says
don’t you take the skin off that ii make it low fat?
Erren says
Hi John, I keep the skin on as it keeps the meet moist. It’s still very low fat in comparison to fried chicken and oven fried chicken recipes that use oil. You can try it without, but if you do, I would dredge the chicken in flour before the egg to give it something to stick to.
Edna says
Awesome. Thanks!
Erren says
So glad you like the recipe, Edna! Please let me know if you try them!
Wayne Zanussi says
Nice recipe, thanks!!
Kristin @ Dizzy Busy and Hungry! says
This looks delicious! Hard to believe it is low fat! Definitely trying this!
Stopping by to let you know I am featuring you at #GetHimFed Friday this week! I hope you will swing by and link up again! Have a great day!
Kirsten says
This was SO good!
Erren says
Thank you, Kirsten 🙂
loretta says
can I use egg whites instead of whole eggs?
Erren says
Hi Loretta! I’ve never done it, but I bet it would work fine as long as you add some milk!