There is nothing ho-hum about this Low-Calorie Skinny Oven-Fried Chicken! The chicken has the same crispy, golden texture as the fried version. Plus, no greasy mess to clean up.
Low-Calorie Oven-Fried Chicken Recipe
When I am trying to control my calorie intake a big turn off is boring food. For me, it’s very important that the food looks appealing and mouthwatering.
Well … this oven-fried chicken fit the bill!
They look amazing, perfect to trick my brain, but let me tell you they taste better than they look.
Looking at these photos you’ll swear this oven-fried chicken, lower in calories and fat but still crunchy and delicious, was made in the frying pan. Nope! They’re completely baked from start to finish. There’s absolutely no searing or frying here.
The chicken has the same crispy, golden texture as the real deal.
How to make Low calorie Skinny Oven-Fried Chicken
This recipe is really easy to make. The chicken is soaked in buttermilk, which keeps it moist and juicy, and then roll into a crunchy and tasty coating. Even though they are made with chicken breast, they are incredibly juicy and tender.
1. Use a sharp knife to trim the fat from the chicken breasts and cut into tenders. Dip the chicken into buttermilk and let soak for at least 30 minutes or up to overnight. 
2. Place corn flakes, seasoned breadcrumbs, garlic powder, black pepper, paprika and cayenne pepper into a small food processor. Pulse until well combined.
3. Place breadcrumbs mixture in a shallow pan. Then dip each chicken piece into the breading mixture. Press down firmly so the breading sticks to the chicken.
4. Preheat oven to 450º F.
Place the chicken on a lightly oiled pan; spray the top of the chicken well with cooking spray. Bake the chicken until done, about 30 minutes.
The cooking time will depend on the thickness and size of your chicken pieces. So make sure to check that the chicken is cooked through before you serve. The best way is to use a meat thermometer (170°F for breasts; 180°F for thighs and legs).
These Oven Fried Chicken are made in no time, and the best part is that there won’t be a greasy mess to clean after and no fried smells that linger for days.
This recipe makes 4 servings at less than 350 calories per serving {happy dance}.
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Skinny Oven Fried Chicken
Ingredients
- 1 lb chicken breast, boneless and skinless
- 1 cup low-fat buttermilk
- 1 cup cornflakes
- 1 cup seasoned bread crumbs
- 1 tablespoon garlic powder
- 1 teaspoon black pepper
- 1 teaspoon paprika
- 1/4 teaspoon ground cayenne pepper
Instructions
- Use a sharp knife to trim the fat from the chicken breasts and cut into tenders.
- Dip the chicken into buttermilk and let soak for at least 30 minutes or up to overnight.
- Place corn flakes, seasoned breadcrumbs, garlic powder, black pepper, paprika, and cayenne pepper into a small food processor. Pulse until well combined.
OVEN
- Preheat oven to 450º F.
- Place breadcrumbs mixture in a shallow pan. Then dip each chicken piece into the breading mixture. Press down firmly so the breading sticks to the chicken.
- Place the chicken on a lightly oiled pan; spray the top of the chicken well with cooking spray.
- Bake the chicken until done, about 30 minutes, flipping the chicken halfway through so they're crispy on both sides. NOTE: The cooking time will depend on the thickness and size of your chicken pieces. The best way to check for doneness is to use a meat thermometer. The chicken will be done when it reaches 175º F. So make sure to check that the chicken is cooked through before you serve.
AIR FRYER:
- Preheat the air fryer to 400°F.
- Place the chicken in the basket, DO NOT crowd or overlap. You might need to do this in batches depending on the air fryer's capacity.
- Cook for 13-15 minutes, flipping the chicken halfway through so they're crispy on both sides. Repeat with the remaining chicken.
- Easy Healthy Chicken and Asparagus Skillet
- Easy Tuna Ragu [Keto and Whole 30 Friendly]
- Skinny Oven Fried Pork Chops [KETO friendly]
- Watercress Salad with Raspberry Vinaigrette
- Copycat Chick fil A Superfood Salad
- Maple Vinaigrette
- Skinny Glazed Salmon
- Skinny Oven Fried Chicken
- Easy Skinny Arroz con Pollo
- Easy Cilantro Lime Cauliflower Rice
- More…
Nutrition
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This post is sponsored by alli®. All thoughts and opinions are my own.
Originally posted on April 2016, photos replaced in December 2019 and post content edited to add more helpful information, no change to the recipe.
What is that that you garnished with?
Hello Tiffany! That is chopped cilantro. Thanks for your interest in my recipe. Please come back and let me know how you like it =)
I just tried your recipe in the air fryer, it turned out perfectly! I think that it tastes better than fried chicken. This is definitely gonna be a regular for me.
Hello Leona! It sounds like you nailed it! Thanks so much for trying my recipe and taking the time to come back and let me know.
Hello~
I was wondering if you can use bone in chicken? I just honestly enjoy traditional wings!
Hello Marly! Yes, you can, just make sure to adjust the baking time accordingly. Thanks for your interest in my recipe. Please come back and let me know how you like it =)
These are very good. would love to cook in air fryer
Hello Mary! To cook in the air fryer: reheat the air fryer to 400°F. Place the chicken in the basket, adding in batches to not crowd or overlap. Cook for 13-15 flipping the chicken halfway through so they’re crispy on both sides.
How do you cook in the air fryer?
Hello Mary! Yes…reheat the air fryer to 400°F. Place the chicken in the basket, adding in batches to not crowd or overlap. Cook for 13-15 flipping the chicken halfway through so they’re crispy on both sides. Hope this helps!
There is no s on the abbreviation of minutes.
Hello Clk! Thanks for stopping by and for the clarification.
Hello! I’m making this right now ? but using chicken tenderloin! How long should i bake them?
Hello Lindsay! If they are very thin I would suggest 20 -22 minutes. However, check for doneness (no pink inside) before taking them out of the oven. Thanks for your interest in my recipe. Please come back and let me know how you like it =)
Hi,
I made these recently and they were amazing thanks.
If I was to make them up in advance as part of meal prepping can they be frozen do you know?
Is it better to coat them then straight in the freezer or cook the chicken then freeze it?
Thanks
Hello Gary! You can totally make these in advance and freeze. To freeze, arrange the breaded chicken a baking sheet and freeze until hard, 1 to 2 hours. Then place them in re-sealable freezer bags and freeze for up to 1 month. To bake from frozen, generously spray the frozen chicken all over with cooking spray. Arrange on the baking rack and bake, flipping halfway through, until golden and crispy. Hope this help!
Yes great thank you 🙂
Hello Gary! Thanks so much for your feedback and for trying my recipe.
Hi, is there anything wrong with soaking the chicken longer than 30 min? I want to prep ahead of time so all I have to do is dip the chicken in the breading mix and pop it in the oven.
Hello Shelby! Yes, you can soak the chicken for a little longer but make sure to keep your marinating period under 24 hours. Thanks for your interest in my recipe. Please come back and let me know how you like it. ?
Is there a substitute for the cooking spray?
Hello Susan! You also can lightly brush the chicken with oil. Hope this help.
Hi there! I really want to make this recipe, but I don’t have buttermilk. Is buttermilk specifically a must, or would eggs or regular milk make a decent batter?
Hi Dara! Yes, you can use beaten eggs instead. Thanks for your interest in this recipe.
Anytime you need buttermilk for a recipe, take milk and add vinegar to it, one Tblsp to a cup of milk.
My family loved this recipe! I had all the ingredients except butter milk, I substituted with sour cream to avoid a trip to the store. So yummy!
Hello Kammie! I’m SO GLAD you enjoyed it. It’s good to know that it works well with sour cream too. Thank you for taking the time to come back and let me know!?
I must say this recipe is awesome!!! Tonite I’m making it for the second time and wanted to refresh my memory. If you make it you will be thrilled! I soaked the chicken as I am now for a half hour and will be glad when I’m eating it! Spice is perfect!
Hello Laura! I’m SO HAPPY you enjoyed it. Thank you for taking the time to come back and let me know!?
What is a serving and how many calories per serving?
Hello Chasity! This recipe makes 4 serving, around 1/4 lb each. I added the nutritional info but keep in mind that I am not a nutritionist so those values are only estimates. Thanks for your interest in my recipe.
I’m planning this for family dinner tonight. Re the chicken “soaked” in buttermilk yet it only calls for “dipping” it?
Hello Treva! Thanks for your interest in my recipe. If you have the time you can soak the chicken in buttermilk for 30 minutes, if not just dip it. Hope this help.
Can’t wait to make these! Can you recommend a low-calorie sauce that would go well with it apart from ketchup which is what I usually eat with fried chicken? Thanks!
Hello Rach!! I love to eat it with Greek yogurt sauce >> https://mommyshomecooking.com/greek-yogurt-sauce-tzatziki/
Oh my gosh, this looks ahhh-mazing! My beau would be so happy if I made this for him! I love fried chicken but haven’t made it at home yet because of the potential mess. This looks so much easier! Bookmarking for later. 🙂
Yes Elaina! This a mess-free version – and so delicious. You’ll love it. Thanks!
Oh my, these look so crisp and delicious! I just wanna grab a handful!
Thanks for stopping by, Marsha!
Looks nice and crisp!
I do something similar with panko bread crumbs. Isn’t it amazing how the cooking spray can transform the breading into a crispy coating without a lot of oil?!?
I am curious about your recommendation to cook the meat to 170 or 180 degrees. Here in the US we are advised that it only needs to go to 165 which results in fully cooked, but still juicy chicken. Are the national guidelines in Venezuela really that high? Do you know why they advise for the dark meat to be cooked longer?
Hello Renee – Actually this recipe was developed by alli®, here in the US, so I guess they have their own guidelines. Thanks for your comment and for stopping by.
Wow – I can totally see me making these for my family. They look SO good – I want to grab one off my screen!
Thank you, Kylee!!