Crispy Oven Fried Chicken
- SERVES
- 5
- SERVING SIZE
- 2 small pieces of chicken or 1 chicken breast
- PREP
- 10 Min
- COOK TIME
- 45 Min
Our baked version of this Crispy Oven Fried Chicken is a diabetic-friendly way to eat this Southern classic. Serve it with a low-carb deli salad and you've got a delicious dinner!
What You'll Need
- 1 whole cut-up chicken (3- to 3-1/2 pounds), skin removed
- 2 tablespoons all-purpose flour
- 1/2 teaspoon salt
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon black pepper
- 3 egg whites
- 1 1/2 cup cornflake crumbs
- 1/2 teaspoon poultry seasoning
What to Do
-
Preheat oven to 350 degress F. Coat a rimmed baking sheet with cooking spray.
-
In a shallow dish, combine flour, salt, red pepper flakes, and pepper. In a medium bowl, lightly beat egg whites. In a large bowl, combine cornflake crumbs and poultry seasoning.
- Dip chicken pieces in flour mixture, then into egg whites then cornflake crumbs, coating completely with each. Place on baking sheet. Lightly coat top of chicken with nonstick cooking spray and bake 45 to 50 minutes, or until no pink remains and juices run clear.
Notes
- Don't forget to check out another healthy alternative to fried chicken, Crispy Golden Chicken!
- For more easy chicken recipes, check out our collection of 20-Minute Chicken Dinner Recipes.
Up Next:
Read NextPizza-Stuffed Chicken
Nutritional InformationShow More
Servings Per Recipe: 5
- Amount Per Serving % Daily Value *
- Calories 194
- Calories from Fat 34
- Total Fat 3.8g 6 %
- Saturated Fat 0.9g 5 %
- Trans Fat 0.0g 0 %
- Protein 28g 57 %
- Amount Per Serving % Daily Value *
- Cholesterol 83mg 28 %
- Sodium 417mg 17 %
- Total Carbohydrates 10g 3 %
- Dietary Fiber 0.3g 1 %
- Sugars 1.0g 0 %
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Yes Chef
Jan 13, 2022
I will be trying this soon. Any suggested adjustments for bone-in, skin-on thighs?
sharrell1075 45229 70
Jun 20, 2017
I will definitely have to try this. I love fried chicken, but it never comes out the way I want it to. I usually over cook it and the seasonings fall off into the oil and it loses the flavor. I am sure with baking the seasoning stays put and taste wonderful.
fredhomer 9960735
Jun 19, 2017
very good recipe!!!! The only thing I changed was the salt (salt restriction). OHHHHH it's sooo good
Peachyjo
Feb 07, 2017
The only missing ingredient was the corn flake crumbs, however, I had bran flakes and decided to substitute that for the corn flake crumbs and I used skinless, boneless chicken thighs (because dark meat is so much tastier). I only baked for 20-25 minutes and they turned out perfectly. A finicky 11 year old even ate it. My husband (who has caviar taste) even said it was good, so that's saying a lot!!! I will definitely make this again, with cornflake crumbs next time.
RachelAnne
Nov 23, 2016
I can't wait to make this! I also hate frying things, so getting that crunchy breaded chicken taste without the frying sounds amazing!
Lovely Lolly
Sep 16, 2016
I also used boneless, skinless chicken breasts but used the full cooking time...it was absolutely mmmmmmmmmmmmmm!!
Goodcookie
Mar 04, 2015
I haven't de this but I have made something similar and it didn't come out crispy but I will try this one and find out if its as good or better please tell me this one comes out crispy because if it doesn't then I wont waste my time on it 3
Test Kitchen Team
Mar 05, 2015
Hi there! If you follow the recipe as-is they will definitely come out as crispy as they look in the photo. Enjoy!
Vipermom1 7879460
Mar 04, 2015
Can you make this with boneless breasts instead? Will it still get crispy even though the baking time would have to be reduced?
Test Kitchen Team
Mar 05, 2015
Hi there! You can make this with boneless chicken breasts instead; however, they won't come out as crispy due to the reduced cooking time.
gayyoung57 3936403
Jan 16, 2015
Nutritional info is a wonderful thing but in the detailed nutrition information table you guys are saying 910 k-cal in two tablespoons of flour. This is way, way off it should be more like around 60 at most.
Test Kitchen Team
Jan 19, 2015
Oops! Thanks for catching that for us. We've gone ahead and fixed the recipe so that the correct amount of flour was counted in the nutritional data. Thank you!
cyndeelou1963 5334 355
Apr 09, 2014
Fixed this tonight for supper and OMG, It was Delicious! I have had chicken before in which the recipe called for Crushed Cornflakes, but wasn't too crazy about them because I could taste the Vitamin taste that to me, Cornflakes have. But not with this recipe, It was hard to tell the chicken wasn't fried! Loved it!! Will give this one a 5 star, and cook it again for sure
bankston55 4793580
Feb 06, 2014
I tried this recipe tonight and used Special K cereal as the cornflake crumbs. It was simply delicious! Hubby loved it too. I will be making this quite often. Thanks for an alternative to regular fried chicken!
bubbegreta 9897142
Aug 10, 2013
I'm glad you listed nutritional values and calorie count. I would appreciate that for all of your recipes. And of course show serving size. Mine might be double yours.
Test Kitchen Team
Aug 13, 2013
All of the recipes on Everyday Diabetic Recipes have complete nutritional values, including calorie counts. We are working on adding serving sizes to the recipes. There are already some recipes that have this information included. In the meantime, you can figure out your own servings by splitting the complete recipe into however many servings we indicate the recipe makes. That way, you will have a good idea of the size of one serving.
Steve
Oct 20, 2016
If you wouldn't be throwing Diabetic recipes in the middle of your standard "Test Kitchen" it wouldn't confuse your regular commentators when you run across a recipe that has the nutritional values!
meatandtaters
Aug 02, 2013
Sounds to me as if TenorsMom, if she would LIKE to eat this meal, needs to eat another meal with NO meat. Or some other substitution. Substitutions are what having special dietary needs is all about.
Test Kitchen Team
Apr 16, 2013
Our recipes should not take the place of your doctor's recommended nutritional guidelines. Every person with diabetes has different dietary requirements. Please consult your health professional for specific foods you should and should not eat.
TenorsMom
Apr 22, 2013
Well, the chicken alone tops my carb allotment for one meal, so I won't be trying this recipe.
SayWhat823
Dec 13, 2023
So why bother commenting? Go eat a skinless, boneless chicken breast. Your comments are totally inappropriate in this forum.
meatandtaters
Sep 02, 2013
Test Kitchen Team You will NEVER please some people. You could take ALL the calories, ALL the carbs, ALL the gluten out and COOK it for them and you STILL would not have done enough. I, like Crinklepants, like your recipes and HARD WORK to GIVE them to us all in 1 place. Keep up the good work.
mlrobin1935
Apr 10, 2013
I really hate frying anything...seriously. This sound like my dream come true because I like fried chicken but don't eat due to having to heat oil and fry it...lol really hate heating oil on stove top. Thanks for sharing will come back with more details once I've tried it.
Crinklepants
Jul 01, 2013
Hi all I am a male and I love to cook And I am a very good cook Yes a lot of times we have to go through a lot of trouble to cook some food and get the Oh it is so good value out of it The people on here go through a lot of trouble to bring us a little pleasure in our lives So accept their recipes and stop mumbling about the calaries or nutritional facts This is not a program for diabetics or skinny people or fat people It is a simple program suggesting what one might like I am a diabetic and I try to work on good recipes so as to cut down on the fat salt and fried foods You can use Pam or Canola oil vegetable oil or even olive oil Stay away from butter and margarine Although if you read the…Read More fine print on regular cartons of country spreads you will find that it is no different than the margarines that say they are healthier Also eat smaller portions about four times a day and drink a lot more water and walk walk and then walk some more I lost thirty pounds in the past year doing this
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