Heart-Healthy Spicy Fried Chicken

Indulge in the satisfying crunch and bold flavors of Heart-Healthy Spicy Fried Chicken, a guilt-free twist on a classic favorite. This recipe swaps traditional deep frying for air frying, significantly reducing unhealthy fats while maintaining a perfectly crispy texture. Juicy boneless, skinless chicken breasts are marinated in low-fat buttermilk and a zesty blend of paprika, cayenne, garlic, and onion powders, ensuring every bite bursts with flavor. Coated in whole wheat flour and whole-grain panko breadcrumbs, these golden-brown tenders are lightly sprayed with olive oil for a heart-smart crispiness. Ready in just under an hour, this protein-packed dish is ideal for busy weeknights or health-conscious foodies. Serve with fresh lemon wedges for a bright touch and pair with steamed veggies or a quinoa salad for a complete, nutrient-rich meal. Perfect for those craving spicy fried chicken without the guilt!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Boneless, skinless chicken breasts
• 1 cup Low-fat buttermilk
• 1 teaspoon Paprika
• 0.5 teaspoon Cayenne pepper
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Smoked paprika
• 0.5 cup Whole wheat flour
• 0.5 cup Panko breadcrumbs (whole grain, unsalted)
• 0.5 teaspoon Ground black pepper
• 0.25 teaspoon Salt substitute (optional, low-sodium)
• 0 as needed Olive oil spray
• 4 pieces Lemon wedges (for serving)

Directions

Step 1

Place the chicken breasts between two sheets of plastic wrap or parchment paper and pound them to an even thickness using a meat mallet or rolling pin. This ensures they cook evenly.

Step 2

In a large bowl or resealable bag, combine the low-fat buttermilk, paprika, cayenne pepper, garlic powder, and onion powder. Add the chicken breasts and ensure they are fully coated. Let them marinate in the refrigerator for at least 1 hour or up to overnight for maximum flavor.

Step 3

Preheat your air fryer to 375°F (190°C).

Step 4

In a shallow bowl, whisk together the whole wheat flour, panko breadcrumbs, smoked paprika, ground black pepper, and salt substitute (if using).

Step 5

Remove the chicken pieces from the marinade, allowing the excess to drip off. Press each piece into the dry mixture, ensuring it’s well coated on all sides.

Step 6

Lightly spray the coated chicken pieces with olive oil spray to encourage crisping during air frying.

Step 7

Place the chicken in a single layer in the air fryer basket (you may need to cook in batches to avoid overcrowding). Air fry for 12–14 minutes, flipping halfway through, until the chicken is golden brown and has an internal temperature of 165°F (74°C).

Step 8

Repeat with remaining chicken as needed.

Step 9

Serve hot with lemon wedges for a fresh, zesty finish. Optionally pair with heart-healthy sides like steamed vegetables or a quinoa salad.

Nutrition Facts

Serving size	(1129.5g)

Amount per serving	% Daily Value*
Calories	1704.0

Total Fat 31.5g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat g
Cholesterol 601.6mg	0%
Sodium 794.1mg	0%
Total Carbohydrate 108.8g	0%
Dietary Fiber 16.1g	0%
Total Sugars 17.8g
Protein 241.8g	0%

Vitamin D 134.0IU	0%
Calcium 459.6mg	0%
Iron 11.3mg	0%
Potassium 3047.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 16.8%

Protein: 57.4%

Carbs: 25.8%