Crunchy Un-fried Chicken Recipe

Posted On Jul 5, 2019 By Erin Kuh, MBA, RD

Crunchy unfried chicken on a plate.

In honor of Saturday being National Fried Chicken day and the summer BBQ and picnic season ramping up, it seemed like a good time to share this family recipe. With the average medium piece of fried chicken weighing it at 350 calories and a whopping 21 g of fat (and not the healthy kind!), this recipe is definitely a swap worth making. It gives you a moist chicken breast encased in a crunchy coating that melts in your mouth without all the fat and calories but every bit of the indulgence. Baked in the oven and freezer-friendly, these are a sure-fire family favorite. Tasty AND healthy enough for everyone to enjoy!

Serve with coleslaw or salad and rice or quinoa for a complete and balanced meal.

Crunchy Un-Fried Chicken

Prep time: 5 minutes

Cook time: 20 minutes

Total time: 25 minutes

Servings: 4

Nutrition per serving:
Calories 258Fat 14 gCarbs 5 gFiber 2 gProtein 28 g

unfried chicken on a plate

Ingredients

  • 1 lb of chicken breast or skinless boneless thigh meat, sliced into tenders
  • 2 eggs + 1 tbsp water
  • ½ cup almond flour
  • ½ cup coconut flour
  • Salt to taste
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • 1 tsp paprika
  • 1 tbsp finely chopped parsley (fresh or dried)

Directions

  1. Preheat oven to 425° F. Coat cookie sheet with a silicone baking mat or higher temp oil, such as coconut or grapeseed oil.
  2. Beat eggs in a bowl with water and set aside.
  3. Mix almond flour, coconut flour, and spices in a separate bowl and set aside.
  4. Sprinkle chicken with salt.
  5. Working in small batches, coat chicken tender pieces in egg and then dip into flour-spice mixture. Place coated pieces on cookie sheet.
  6. Bake for 18-20 minutes, or until lightly browned. Flip once at the 10-minute mark.

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