Recipe: Deliciously Healthy Oven ‘Fried’ Chicken Breast [44% Fewer Calories]

Not surprisingly, changing diet habits can be one of the most challenging goals for anyone. Many people start off strong only to see their willpower waver after a few weeks. Others struggle with the limitations that eating healthy presents. But, there are ways to make your favorite foods, like fried chicken, healthier so you can enjoy them guilt-free.  

Below is a healthy oven fried chicken recipe that will allow you to enjoy a delicious dinner with a fraction of the caloric intake. The recipe, which makes 4 servings, adds up to just 185 calories! How does that stack up to your average chicken breast recipe? You can compare it to Popeye’s spicy chicken breast, which totals 420 calories for the same serving size.

Ingredients For Healthy Oven ‘Fried’ Chicken Breast

  • (4) 4oz boneless, skinless chicken breasts
  • 1 cup all-purpose flour
  • Olive oil spray (can use Pam)
  • 1/4 tsp cayenne pepper
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 3 oz buttermilk
  • 1/2 cup panko breadcrumbs

Preparation For Healthy Oven ‘Fried’ Chicken Breast

  • Preheat oven to 365oF
  • Combine flour, salt, pepper, onion powder, garlic powder and cayenne pepper together in a medium sized bowl
  • Place buttermilk and breadcrumbs in 2 separate shallow bowls
  • Place chicken breast halves in flour mixture and evenly coat each side. Place chicken into buttermilk and then into breadcrumbs
  • Place coated chicken breasts in prepared baking dish
  • Spray chicken with a light coating of the olive oil cooking spray (this will help it crisp)
  • Bake 25-30 minutes. Makes 4 servings

Pair this recipe with healthy side items for a full meal or enjoy it alone as a hearty snack. Popular healthy side dishes include sweet potatoes, roasted vegetables, brown rice, broccoli or cauliflower, and many other options.

Ever Wonder What Makes Chicken So Good For You?

Chicken is great because it’s so versatile. Chicken can be prepared in a number of ways that are tasty and it pairs well with many other dishes. It’s also popular because it’s just plain good for you (when prepared in a healthy way). But, have you wondered what makes it so healthy? Here’s what makes this oven fried chicken breast recipe a healthy choice:

It’s a great source of protein

You already knew this, but it’s so true that it’s worth mentioning anyway. Protein is essential for rebuilding muscle after workouts and it’s an important part of a well-balanced diet, regardless of your activity level. Protein helps to build all types of muscle, including muscle tissue found in the skeletal system, the intestines, and the heart. Chicken offers an incredible 9 grams of protein per ounce. That means the recipe above provides a whopping 144 grams of protein!

It’s low in fat compared to other protein-rich foods

When prepared in a healthy way, chicken is a great protein source without the added fat that other protein-rich foods, like steak, come with. In addition to being low in fat, it also contains a lower amount of cholesterol, which helps to avoid heart disease.

It’s rich with vitamins

Chicken is an incredible source of B3 and B6 vitamins. B3, or niacin, helps turn carbs into usable energy. B3 is also responsible for maintaining healthy cells and for keeping cholesterol levels low.

B6, less commonly known as pyridoxine, helps the body metabolize proteins and carbs. In addition to aiding metabolism, B6 helps the body produce insulin, healthy cells, and much more. B6 has been shown to boost the immune system and help regulate nervous system function.

The Best Times To Eat Chicken

This chicken recipe is a great alternative for any less-healthy meal. But if you work out regularly, or you just want to get the most from your meal, there are certain times to eat chicken that are better than others. First, is after a workout. When you finish working out, your body is begging for food that can replenish depleted nutrients. With its high protein count and low amount of fat, chicken breast recipes are great post-workout meals.

This may be surprising, but chicken can also be a great between-meal snack. High protein foods are great for fighting hunger and they will keep you satiated longer. If you want to eat healthier and also lower your caloric intake, try having chicken for a small snack between meals.

Get Happily Healthy With Oven Fried Chicken Breast

This healthy oven fried chicken recipe is great for replacing foods that are higher in calories and fat and lower in protein. It can also be a great alternative to your current method for fixing chicken breast. Chicken is great because it’s among the most healthy foods you can eat and it’s incredibly versatile when it comes to pairing it with other foods.

For more recipes and other health and fitness resources, visit American Family Fitness or contact your nearest gym to get advice from a health and fitness professional.