Oven-Fried Chicken

Oven-Fried Chicken

28 Reviews
From: EatingWell Magazine, July/August 2012

Great news—crunchy, flavorful fried chicken can be healthy with this oven-fried chicken recipe. We marinate skinless chicken in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking. And with only 7 grams of fat per serving in this oven-fried chicken recipe—rather than the 20 in typical fried chicken—that is good news.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • ½ cup nonfat buttermilk, (see Tip)
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1 teaspoon hot sauce
  • 2½-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
  • ½ cup whole-wheat flour
  • 2 tablespoons sesame seeds
  • 1½ teaspoons paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon baking powder
  • ⅛ teaspoon salt
  • Freshly ground pepper, to taste
  • Olive oil cooking spray


  • Active

  • Ready In

  1. Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
  2. Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
  3. Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
  4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
  • Make Ahead Tip: Marinate the chicken for up to 8 hours.
  • No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition information

  • Per serving: 284 calories; 14 g fat(3 g sat); 1 g fiber; 6 g carbohydrates; 32 g protein; 10 mcg folate; 163 mg cholesterol; 1 g sugars; 0 g added sugars; 127 IU vitamin A; 0 mg vitamin C; 55 mg calcium; 2 mg iron; 226 mg sodium; 372 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 4 lean meat

Reviews 28

August 17, 2019
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By: Jennifer Brush
This worked really well. I cheated and left the skins on and cooked it for an hour.
January 20, 2019
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By: Gay Griffeth
I won't make it again, I didn't think it was anything special.
September 02, 2017
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By: c o b
I really liked this recipe. It totally hit a fried chicken craving for me. The sesame seeds in the coating add nice visual interest and a good nutty flavor. I added cayenne to the breading and additional hot sauce to the marinade. Like many readers have suggested, this recipe requires good technique to be successful: preheat the pan and rack before adding the chicken; be generous with the exterior coating of oil on the rack and the chicken pieces; and flip halfway through. This is definitely going into my "healthier" junk food rotation.
May 29, 2017
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By: gsdaftary
Needs more salt
September 20, 2016
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By: Vicky Bakaitis
I used to make this frequently years ago. Delicious. I'll have to make this again. A tip for the chicken and soggy bottoms. Heat oven to 450, place baking sheet into oven for about 5-6 minutes, remove sheet, spray, and place chicken on it. You'll hear the chicken start to sizzle.
October 17, 2013
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By: EatingWell User
Tried out this recipe today, and it was great~! I made these today and they turned out great. I used skinless chicken breasts, instead of drumsticks or whatever. I left out the hot sauce, instead I used 3/4 cup buttermilk, 3+ Tbs of spicy brown mustard and 2+ ts of garlic powder for the marinade, letting them sit for about two hours. I used 3/4 cup plain flour, 2 Tbs paprika, 2 1/2 Tbs of sesame seeds, 1 ts baking powder, salt and lots of pepper. They were so delicious, moist and flavorful! I didn't know if I should make this because of some of the comments, but boy am I glad I did! They did stay a little soggy on the bottom of the rack, but once I flipped them over, they became crispy just like the top. Make sure you are generous with the spices! Do not skimp! Will definitely make this again~ Pros: Moist, crispy, and tasty! Cons: Was a bit soggy on the bottom, flipped it and cooked it another 15 min, turned out crispy.
June 12, 2013
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By: EatingWell User
Did not like this recipe at all. Left a slight bitter taste. Re-heated it was worse.
March 05, 2013
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By: Shelly3
Finally I love fried food but that doesn't work when you're trying to lose weight. Saw this recipe and decided to try it out of desperation. Loved It! I love flavorful food so I added some of my favorite salt free seasoning to the marinade and the batter and that seemed to do the trick. I used my open proof grill pan and that worked well. I highly recommend it. Pros: Crunchy, Crispy, Good Cons: None
January 10, 2013
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By: EatingWell User
Extremely Healthy Oven Fried Chicken I'm from New Orleans so no stranger to the kitchen. *Big Smile) I used lemon juice and plain old milk to do my marinade but I also added some grated Parmesan cheese to the marinade. Just an FYI that any chicken would be considered bland if you only add spices to the marinade. In my recipe change, I also added chili powder, salt, lemon pepper and paprika to the wheat flour just to make sure that it has a kick and I also sprayed the chicken all over with butter flavored olive oil cooking spray. I wrapped a turkey rack (the kind inside of a turkey pan) with foil and perforated hole sin the bottom of it. Worked like a charm. The chicken was extra crispy because I baked it at 450 for an hour or so. The skin was also nice and golden brown. I will definitely be doing this chicken again soon. OUTSTANDING! Pros: Outsanding Flavor Cons: Had to take it up a notch
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