Low-Fat Oven Baked Fried Chicken
A healthy, crispy baked chicken with crunchy cracker coating, perfect for a light dinner or lunch that appeals to those seeking low-fat, flavorful options.
Ingredients
Instructions
- Use a rolling pin to crush the fat-free saltine crackers and Melba toast on a piece of waxed paper.
- Place the flour on a small plate.
- Pour the Egg Beaters on another small plate.
- Pour the liquid Butter Buds into a large nonstick frying pan.
- Turn the stove on low to medium heat.
- Coat the chicken breasts with flour.
- Dip the floured chicken breasts into the Egg Beaters.
- Roll the chicken breasts in the cracker crumbs to coat well.
- Place the coated chicken breasts in the frying pan and cook until golden on both sides.
- Remove from the frying pan and place on a cookie sheet sprayed with nonfat cooking spray.
- Preheat the oven to 350°F and bake for about 15 to 20 minutes or until crisp.
Tips & Substitutions
For added flavor, consider seasoning the flour with garlic powder, paprika, or your favorite herbs before coating the chicken. If you don’t have Egg Beaters, you can substitute with beaten egg whites or a mixture of one whole egg and a splash of water. Instead of Butter Buds, a light olive oil spray can be used for a different taste.
Serving Suggestions
This Low-Fat Oven Baked Fried Chicken pairs beautifully with a fresh green salad or steamed vegetables for a healthy meal. For a more substantial side, serve it alongside brown rice or quinoa. Consider drizzling a light lemon vinaigrette over the salad for a refreshing contrast.
Storage & Reheating
Store leftover chicken in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a preheated oven at 350°F for about 10 minutes to maintain crispiness. Avoid using the microwave, as it can make the coating soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Oven Baked Fried Chicken contains roughly 1344 calories, with 46g protein, 151g carbohydrates, and 61g fat. It is an excellent source of protein (92% of the Daily Value), iron (69% of the Daily Value), and dietary fiber (25% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 1470mg per serving (64% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other types of crackers for the coating?
Yes, you can use whole wheat or gluten-free crackers as a substitute. Just ensure they are unsalted or low-sodium to keep the dish healthy. The texture may vary slightly, but they will still provide a nice crunch.
Is it possible to make this recipe in an air fryer?
Absolutely! To make this in an air fryer, preheat it to 375°F. Coat the chicken as instructed, then arrange in a single layer in the air fryer basket. Cook for about 10-15 minutes, flipping halfway through, until golden and cooked through.
What can I serve with this chicken for a complete meal?
Consider pairing the chicken with steamed broccoli or a side of roasted sweet potatoes for a balanced meal. You could also add a light dipping sauce, such as a yogurt-based ranch, to elevate the flavors while keeping it healthy.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).