Oven Fried Chicken

Prep Time10 minutes
Cook Time1 hour
Course: Main Dish
Cuisine: American
Keyword: High protein
Cooking Method: Air Fryer, Oven
Condition: Diabetes, Nut Free, PCOS
Servings: 8 people



  • 1 cup buttermilk
  • 2 lbs chicken any pieces that you like
  • 1 cup all-purpose flour
  • 1 cup breadcrumbs panko
  • 1 cup cornmeal fine ground

Spice Mixture

  • 2 tsp salt
  • 2 tsp chili powder
  • 1 tsp black pepper
  • 1 tsp smoked paprika
  • 1 tsp onion powder
  • 1/4 tsp cayenne pepper


  • Mix all the spices together in a small sealable bag. Add 1 tablespoon spice mixture to a large zipper lock bag with 1 cup buttermilk and chicken pieces. Allow to marinate for 6-24 hours. Set aside remaining spices.
  • Mix together flour, panko, cornmeal and remaining spice mixture in a large zipper lock bag.
  • Working in batches, remove chicken from buttermilk and place 2 pieces in the bag with flour mixture.
  • Seal the bag and shake well until chicken is coated, repeat until all chicken is coated.


  • Preheat oven to 350°F. Line a rimmed baking tray with parchment paper Spray the parchment paper with cooking spray.
  • Place coated chicken on baking sheet and spray with cooking spray. Bake for 30 minutes.
  • Remove chicken from oven, flip over and spray again with cooking spray. Bake an additional 30 minutes until chicken reaches 165°F and is no longer pink.

Air Fryer

  • Preheat air fryer for 10 minutes at 390°F. Spray air fryer basket with cooking spray.
  • Place 2-3 pieces of coated chicken in air fryer basket (depending on size of the air fryer). Be careful not to crowd the chicken, or the chicken will not get crispy. Spray chicken pieces with cooking spray. Air fry at 390°F for 10 minutes.
  • Flip chicken pieces in air fryer and spray again with cooking spray. Air fry for an additional 10 minutes at 390°F.
  • Flip chicken pieces one final time, increase the temperature to 400°F and air fry for 5 minutes until chicken is brown and crispy.


Carbohydrates: 34g | Protein: 27g | Fat: 20g | Sodium: 760mg | Potassium: 369mg | Fiber: 3g

Watch our culinary dietitians Klara and Kaitlin make oven “fried” chicken during this live cooking video demonstration.  This is so easy, you can have your kids help you in the kitchen.

YouTube video
YouTube video

We have directions using a traditional oven and also an air fryer. The crunchy coating and the tasty spices make this recipe a winner. This recipe will please everyone who grew up eating southern fried chicken, so go ahead and try this healthier version of fried chicken.

Now that you have a healthy Oven Fried Chicken recipe, all you need is some healthy side dishes.  Take a look at this blog that complies eight healthy side dishes for your next BBQ, picnic, or party this summer.

  • Lentil salad
  • Baked beans
  • Coleslaw
  • Chickpea Tomato Salad
  • Mexican Street Corn Salad
  • Watermelon Feta Salad
  • Grilled Ratatouille

Have you ever had an indoor picnic? That is one of my favorite rainy day activities.  Next time your picnic gets rained out, how about take your picnic blanket and place it on the floor of your home and pack up all this good food in a basket, sit on the floor and enjoy your indoor picnic.  This sets the tone for a fun kid-friendly adventure.

Please note:

Nutrition info is approximate and may contain errors.

Klara Knezevic is a registered dietitian nutritionist based in Maryland. She has over a decade of experience in the nutrition field and currently serves as the CEO and co-owner of Rebecca Bitzer and Associates, one of the largest nutrition private practices in the country. Klara is passionate about sharing practical nutrition tips to help you feel confident in the choices that you make. Coauthor ofCooking with Food Sensitivities Survival GuideandNourished: 10 Ingredients to Happy, Healthy Eating.