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 healthy chicken pot pie casserole!

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 or air fryer chicken drumsticks with no breading just won’t cut it!!)

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

And it’s simple and easy enough for a weeknight dinner or make it for a picnic with healthy macaroni salad. 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, try air fryer chicken tenders with panko instead!
  • 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. Speaking of convection oven – check out my air fryer chicken breast! (you could air fry this fried chicken, too!)
  • 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

easy healthy oven fried chicken recipe

Healthy Fried Chicken

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 5 votes
Servings 10 pieces
Calories 328
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes

Ingredients 
 

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.
  • 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.
  • 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!

Notes

  • Boneless chicken: I do not recommend using boneless chicken as it will come out dry. Instead, check out almond crusted chicken.
  • 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. Almond flour is almonds without skin ground up into flour. You can use either.
  • 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. Let the chicken cool for a few minutes then 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 | Fiber: 4g | Sugar: 2g
Course: Dinner
Cuisine: American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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Comments

  1. Can you do this with chicken breast with skin and bone. And how about wings. How much time for baking?

  2. 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.

    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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