Low Fat Spicy Fried Chicken

Craving crispy, flavorful fried chicken without the guilt? This Low Fat Spicy Fried Chicken recipe delivers all the crunch and heat you love, but with a healthier twist! Marinated in tangy low-fat buttermilk and hot sauce, the chicken strips are seasoned to perfection with a zesty blend of paprika, garlic powder, and cayenne pepper. Coated in a combination of whole wheat and panko breadcrumbs, then baked or air-fried to golden perfection, this recipe skips the deep fryer while still achieving that irresistible crunch. Perfect for a quick and wholesome dinner, these chicken tenders pair beautifully with your favorite dipping sauce or a fresh veggie side. With minimal prep time and a lightened-up ingredient list, this dish is sure to become a family favorite for healthy comfort food!

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Boneless, skinless chicken breasts (cut into strips or tenders)
• 240 ml Low-fat buttermilk
• 60 ml Hot sauce
• 120 g Whole wheat breadcrumbs
• 120 g Panko breadcrumbs
• 2 tsp Paprika
• 1.5 tsp Garlic powder
• 1 tsp Cayenne pepper
• 1 tsp Salt
• 0.5 tsp Black pepper
• 1 spray bottle Olive oil spray
• 1 spray bottle Cooking spray

Directions

Step 1

Start by marinating the chicken. In a large bowl, combine the low-fat buttermilk and hot sauce. Add the chicken strips, ensuring they are fully submerged. Cover and refrigerate for at least 1 hour, or overnight for deeper flavor.

Step 2

Preheat the oven to 200°C (400°F) or set up your air fryer to preheat to the same temperature.

Step 3

In a shallow bowl, mix the whole wheat breadcrumbs, panko breadcrumbs, paprika, garlic powder, cayenne pepper, salt, and black pepper. Stir well to combine.

Step 4

Remove the chicken strips from the buttermilk marinade, allowing any excess marinade to drip off. Coat each piece of chicken thoroughly in the breadcrumb mixture, pressing gently to adhere.

Step 5

Prepare a baking sheet by lightly spraying it with cooking spray or line it with parchment paper. For an air fryer, ensure the basket is clean and also lightly spray it with cooking spray.

Step 6

Lay the coated chicken strips on the baking sheet or air fryer basket, ensuring there is space between each piece to allow for even cooking.

Step 7

Lightly spray the top of the chicken strips with olive oil spray to help them crisp up during cooking.

Step 8

Bake in the preheated oven for 20-25 minutes, flipping halfway through, or air fry for 12-15 minutes, also flipping halfway through, until the chicken is golden, crispy, and cooked through. The internal temperature should reach 74°C (165°F).

Step 9

Remove from the oven or air fryer and let rest for 5 minutes before serving.

Step 10

Serve with your favorite dipping sauce or a side of fresh veggies for a healthy, flavorful meal.

Nutrition Facts

Serving size	(1453.5g)

Amount per serving	% Daily Value*
Calories	5601.6

Total Fat 464.6g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat g
Cholesterol 350.1mg	0%
Sodium 5978.7mg	0%
Total Carbohydrate 194.3g	0%
Dietary Fiber 19.2g	0%
Total Sugars 25.6g
Protein 167.0g	0%

Vitamin D 128.8IU	0%
Calcium 481.4mg	0%
Iron 16.6mg	0%
Potassium 1919.8mg	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: 74.3%

Protein: 11.9%

Carbs: 13.8%