Healthier Oven Fried Chicken

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 190.6
  • Total Fat: 2.7 g
  • Cholesterol: 92.6 mg
  • Sodium: 217.7 mg
  • Total Carbs: 11.1 g
  • Dietary Fiber: 1.4 g
  • Protein: 29.2 g

View full nutritional breakdown of Healthier Oven Fried Chicken calories by ingredient
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This chicken recipe substitutes spray oil and cooking in the oven for pan frying, saving fat and calories. This chicken recipe substitutes spray oil and cooking in the oven for pan frying, saving fat and calories.
Number of Servings: 4


    4 boneless skinless chicken breasts (4 oz each)
    1 large egg
    2 tablespoons buttermilk
    1/2 cup whole wheat flour (or spelt flour)
    1/2 cup bread crumbs
    2 tsp Italian seasoning
    1/2 tsp paprika
    canola oil spray


This recipe uses 4 4oz boneless skinless chicken breasts. If you use seasoned bread crumbs you will not need the Italian seasoning.

Preheat oven to 350*F.

Get out 3 shallow pans or bowls. Place the flour in the first one, mix the eggs and buttermilk in the second one, and put the bread crumbs and seasoning in the third one.

Spray a broiler pan with the canola oil spray.

Dip the chicken piece in the flour, then the egg mixture, then the bread crumbs. Place on the broiler pan. When finished, spray all the coated chicken with another coat of canola oil spray. This will make it crispy and keep it from getting dried out.

Bake in the oven for 30-45 minutes or until done.

Note: The ingredients analysis lists approximately half the amount of flour, bread crumbs, eggs, and buttermilk as the ingredients needed because there will be some left over after you are done coating the chicken. In other words, even though you need it to properly coat the chicken, you won't actually be eating that much.

Number of Servings: 4

Recipe submitted by SparkPeople user MEGANLT.

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