by Olena

Healthy Fried Chicken

Olena's image
Olena Osipov
5 from 7 votes

This Healthy Fried Chicken is baked instead of fried without breadcrumbs, cereal, oil, or flour. It comes out so crispy outside and juicy inside, you will want to sink in your teeth immediately.

This is just one of several healthy chicken dishes I make including healthy chicken alfredo, healthy chicken parmesan, and a healthy chicken pot pie!

Healthy Fried Chicken

Oven Fried Chicken

I came up with my own version of the best healthy fried chicken! Just ask my kids. The breading for the chicken is made with healthy ingredients. Instead of traditional breadcrumbs and cereal I use a mix of coconut flakes, almonds and simple pantry staple spices. The result is the most crispy oven-fried chicken ever (for when baked chicken breast just won’t cut it!!)

Even though I’ve spent tons of time in the kitchen using almond flour for sweet recipes, who knew it would work amazing for savory uses too. In fact, I’ve used it for almond-crusted chicken too- it’s so delicious!

And it’s simple and easy enough for a weeknight dinner. You do not have to marinate chicken in buttermilk beforehand.

Ingredients for Healthy Fried Chicken

  • Bone in chicken with skin on: This recipe calls for chicken drumsticks or thighs. If using both, make sure to check on doneness of each kind and one might have to be removed sooner than the other from the oven. I do not recommend using boneless chicken as it will come out dry.
  • Coconut flakes: For this recipe, it is important to use short coconut flakes (as I have with this coconut-crusted chicken). They stick to the chicken better. If you have long coconut flakes, just give them a few pulses in a blender or food processor. No substitutes. Using all almond flour and baking it for such long time will burn the coating before chicken is cooked through.
  • Almond meal or almond flour: Almond meal is finely ground almonds. You can buy almond meal or make your own by pulsing raw almonds in a food processor or blender. Almond flour is almonds without skin ground up into flour. I tested both products in this recipe. No changes in taste or crispiness. Yay!
  • Spices: Garlic powder, dried oregano, salt and pepper. That’s all you need. I do not like to make recipes complicated for no reason.
  • Eggs: Act as “a glue” for coating, no substitutes.

bowl of flour, coconut flakes and seasoning, and a bowl of eggs

How to Make Healthy Fried Chicken

There is a full recipe card below. 

  • Prepare for baking: Preheat the oven to 425 degrees F. Place a wire rack on top of a baking sheet lined with parchment paper or a silicone baking mat. Make sure to spray the wire rack lightly with cooking spray or brush with oil.brushing wire rack with oil
  • Form dredging station: Mix coconut flakes, almond meal or flour, garlic powder, oregano, salt and pepper in a bowl and set aside. In another bowl, whisk the eggs with a fork and set aside.dredging station with a bowl of coating and bowl of eggs
  • Dredge the chicken: First, dip a drumstick in the egg mixture, then dredge the drumstick in the coating. Repeat this process one more time! Place breaded chicken on the wire rack.dipping chicken drumstick into bowl of egguncooked chicken drumsticks on baking tray
  • Fry” chicken in the oven: Bake for 40-45 minutes. The coating will become crispy brown. But don’t worry, it will not burn!cooking chicken drumsticks in the oven
  • Enjoy: Serve immediately for the best oven fried chicken ever!

Tips for Fried Chicken

There are a few instructions you must follow for crispy chicken! Don’t skip!

  • Bake on a wire rack: Heat circulates around coated chicken baking it evenly on all sides. Think of a convection oven with a fan – same idea. Plus you won’t have to flip the chicken.
  • Oil the rack: You have to spray even a non-stick wire rack with cooking spray or brush with a brush dipped in oil.
  • Dredge twice: Dip the chicken in the egg mixture, then in coating and repeat one more time. It creates a thicker, crispy crust.
  • Remove carefully: Once chicken is baked, don’t just grab it off the rack. You risk leaving a chunk of crispy coating behind. Instead, let the chicken cool for a few minutes. Using a butter knife or spatula, push the chicken off from underneath the rack. Crispy coating in every bite guaranteed!:)
  • You have to use both coconut flakes and almonds: Using only one will result in either soggy coating or burnt coating.
  • Make chicken spicy: For a heat kick, add a pinch of cayenne pepper to dry coating mix. You might also like this cajun chicken recipe.

Healthy Oven Fried Chicken

How to Serve and Store Healthy Fried Chicken

Serving. Here is a list of side dishes I made/would make while the chicken is baking in the oven:

Store: Leftover fried chicken should be refrigerated in an airtight container for up to 2 days. Unfortunately, the chicken will not be quite as “crispy” when reheated.

More Healthy Chicken Recipes

You may also be interested in browsing through my full list of chicken recipes!

Healthy Oven Fried Chicken on baking tray garnished with parsley

Healthy Fried Chicken

Healthy Fried Chicken {Crispy Baked in the Oven}

This Healthy Fried Chicken is baked instead of fried without breadcrumbs, cereal, oil or flour. It comes out so crispy outside and juicy inside, you will want to sink in your teeth immediately.
5 from 7 votes
Print Save Rate
Course: Dinner
Cuisine: American
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 10 pieces
Calories: 328kcal
Author: Olena Osipov

Ingredients

  • 10 chicken drumsticks or thighs skin on
  • 3 eggs large
  • 2 1/2 cups coconut flakes short
  • 3/4 cup almond meal or flour
  • 1 tsp garlic powder
  • 1 tsp oregano dried
  • 3/4 tsp salt
  • Ground black pepper to taste
  • Cooking spray or oil

Instructions

  • Place wire rack on top of a baking sheet lined with parchment paper or a silicone baking mat. Spray the rack with cooking spray or brush with oil. Preheat oven to 425 degrees F.
  • In a large plate with edges, add coconut flakes, almond meal or flour, garlic powder, oregano, salt and pepper. Stir with a fork to combine and set aside.
  • In another bowl, whisk the eggs with a fork and set aside.
    Healthy Fried Chicken
  • Organize dredging station by placing in a row: chicken, egg and coating. Take a drumstick, dip in egg mixture, dredge in coating, dip in egg again and finally dredge in coating one last time. Place on the wire rack and repeat with remaining 9 chicken drumsticks.
    Healthy Fried Chicken
  • Bake for 40-45 minutes or until the juices run clear when chicken is poked with a knife or fork.
  • Serve immediately for the best crispy healthy chicken in the world!
    Healthy Fried Chicken

Notes

  • Boneless chicken: I do not recommend using boneless chicken as it will come out dry. Instead, check out almond crusted chicken.
  • Long coconut flakes: It is important to use short coconut flakes. If you have long ones, just give them a few pulses in a blender or food processor.
  • Can I omit coconut flakes? No substitutes. Using all almond flour and baking it for such long time will burn the coating before chicken is cooked through.
  • Almond meal or almond flour: Almond meal is finely ground almonds. You can buy almond meal or make your own by pulsing raw almonds in a food processor or blender. Almond flour is almonds without skin ground up into flour. I tested both products in this recipe. No changes in taste or crispiness. Yay!
  • Make chicken spicy: For a heat kick, add a pinch of cayenne pepper to dry coating mix.
  • Don't skip a wire rack: Heat circulates around coated chicken baking it evenly on all sides.
  • Oil the rack: You have to spray even a non-stick wire rack with cooking spray or brush with a brush dipped in oil.
  • Remove carefully: Once chicken is baked, don't just grab it off the rack. You risk leaving a chunk of crispy coating behind. Instead, let the chicken cool for a few minutes. Using a butter knife or spatula, push the chicken off from underneath the rack.

Nutrition

Serving: 1drumstick | Calories: 328kcal | Carbohydrates: 7g | Protein: 18g | Fat: 26g | Saturated Fat: 15g | Cholesterol: 119mg | Sodium: 280mg | Potassium: 306mg | Fiber: 4g | Sugar: 2g | Vitamin A: 106IU | Vitamin C: 1mg | Calcium: 40mg | Iron: 2mg
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olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

9 comments on “Healthy Fried Chicken

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  1. 5 stars
    Hey there! Love that it’s such a straightforward recipe! Can I ask if I can replace coconut flakes with anything else?

    1. No substitutes. Using all almond flour and baking it for such long time will burn the coating before chicken is cooked through.

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