Healthy alternative to KFC

Be the first to
rate this recipe!
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 407.8
  • Total Fat: 13.2 g
  • Cholesterol: 215.3 mg
  • Sodium: 271.2 mg
  • Total Carbs: 36.9 g
  • Dietary Fiber: 2.2 g
  • Protein: 33.4 g

View full nutritional breakdown of Healthy alternative to KFC calories by ingredient
Report Inappropriate Recipe

Submitted by:


This is a single, medium/small portion recipe for those who crave KFC. But in a healthy and weight-loss friendly version :) This is a single, medium/small portion recipe for those who crave KFC. But in a healthy and weight-loss friendly version :)
Number of Servings: 1



    Chicken Breast, no skin, 100 grams
    Egg, fresh, 1 small
    Flour, white, 0.2 cup
    Bread crumbs, dry, grated, plain, 0.2 cup
    Lemon Juice, 5 mL
    Pepper, black, 1 tsp
    Green spices (oregano, basil, etc.) which one you like :)
    Olive oil 1.5 tsp (THAT'S ALL!!!)


1. Chicken in the flour, cover it well.
2. Chicken in the beated, spiced egg (pepper, spices, lemon juice and the grated peel of the lemon), cover it well.
3. Chicken in the breadcrumbs, cover it well.
4. Sprinkle or spray 0.5 teaspoon of oil on an oven pan.
5. Put chicken in the pan.
6. Pour 1 teaspoon of olive oil on the chicken.
7. In the oven for 50 mins, at the half you shall turn it.

Believe me, it will be truly delicious. I am not using so much salt, so I did not put in or on the chicken or the 'coat' of it. You can add if you like it more.

Try with other spices too. I did it with chicken drumstick (no skin) and maybe that one is even better.

I think if you like KFC taste but you know it can't taste as good as being thin, this will make the trick.
Serve it with a nice salad (have you tried just putting lemon juice on it? Fresh and really good.).

- no fl oz of oil included,
- 5 mins of preparation, the other things are done by the oven
- no smelly house for a day,
- no injuries by hot oil,
- no extra fat and excess cals.

Bon appetit!

(Tip: if because of the measures of your meat you did not use all the egg, breadcrumbs, flour for the coat of the chicken, you can mix them and make small let's say dumpling. Put it near the chicken, but take it out before it burns. :) )

Number of Servings: 1

Recipe submitted by SparkPeople user CATMANDU.

Rate This Recipe

Close email sign up
Our best recipes, delivered Join the millions of people already subscribed Get daily, hand-picked and delicious recipes in your inbox each day. We will never sell, rent or redistribute your email address.

Magic Link Sent!

A magic link was sent to Click on that link to login. The link is only good for 24 hours.