Southern Healthy Fried Chicken
This Healthy Fried Chicken recipe features boneless, skinless chicken breasts soaked overnight in seasoned buttermilk, then “fried” in heart-healthy avocado oil using a cast-iron skillet and double-bake method. Perfect for family dinners and picnics! Gluten-free option included.
Fried chicken and healthy eating? Yes, they can absolutely coexist! For this recipe, I’ve reimagined Southern-style buttermilk fried chicken, making it lighter yet every bit as mouthwatering as the original.
What makes this version healthier? For starters, I use heart-healthy avocado oil and use it in much less quantity in the skillet. I also go skinless to cut extra fat and finish the chicken in the oven using a double-bake method, which locks in juiciness while crisping the coating.
The finished fried chicken? Crispy outside, juicy inside, and seasoned just right. My flour dredge has a generous amount of black pepper, just like my mother-in-law used to make hers, and it was the best! So grab your skillet and let’s make healthy oven-fried chicken that tastes like it came straight out of a Southern kitchen.
Recipe features
- Lighter than classic recipes. Enjoy tender, juicy chicken with a golden, crispy crust, but with clever tweaks to make it friendlier to your heart and waistline.
- Double cook method. A quick pan-fry, followed by an oven finish, locks in moisture while keeping the crust irresistibly crunchy.
- Gluten-free & dairy-free friendly. You can easily adapt with gluten-free flour, panko, or a plant-based buttermilk substitute without sacrificing texture or flavor.
Ingredients you’ll need
- Buttermilk soak. A mix of buttermilk, smashed garlic cloves, garlic salt, paprika, black pepper, and Tabasco tenderizes the chicken while infusing it with a tangy, spicy flavor. The buttermilk’s gentle acidity breaks down the chicken’s fibers overnight, keeping it juicy throughout.
- Chicken breasts. You can use either smaller 4-ounce chicken breasts or larger 6-ounce ones –just make sure they’re all about ½ inch thick for even cooking (very gently pound only the thicker edges if necessary for an even thickness- you don’t want cutlets here). Chicken thighs work too, if you prefer dark meat. Just know they will make the dish a little higher in calories and fat.
- Flour. The flour helps the egg and panko cling tightly. I use all-purpose flour, but you can easily swap in a gluten-free all-purpose blend here.
- Seasonings. A classic but straightforward combo: black pepper, garlic powder, onion powder, and paprika. Again, I’m generous with the black pepper, but feel free to add a pinch of cayenne for extra heat.
- Egg wash. Whisking an egg with a splash of water thins it just enough to coat the chicken evenly and help the breadcrumbs stick.
- Panko breadcrumbs. These Japanese-style breadcrumbs are the golden ticket to an ultra crispy crust. Regular panko or gluten-free panko both work great here.
- Avocado oil. I love avocado oil because it’s heart-healthy, neutral in flavor, and has a high smoke point. Other options, such as grapeseed, safflower, or peanut oil, also work great, but avocado oil gives the cleanest, lightest taste.
How to make healthy fried chicken
Step 1: Soak chicken overnight. In a large bowl or glass container, whisk together all the buttermilk soak ingredients until smooth, then add the chicken breasts, cover, and refrigerate overnight.
Step 2: Prep for dredging. Transfer the chicken from the buttermilk mixture to a paper-towel-lined plate (this helps to soak up any excess liquid), discard the liquid, and set the chicken aside while you set up three shallow bowls. In the first bowl, whisk the flour, salt, pepper, garlic powder, onion powder, and paprika. In the second bowl, whisk the egg with 1 tablespoon of water. Pour the panko bread crumbs into the third bowl.
Step 3: Bread the chicken. Working one piece at a time, dredge each chicken breast in the seasoned flour (shaking off any extra), dip it into the egg wash (let the excess drip away), and finally coat it thoroughly in the panko.
Step 4: Chill. Place each piece on a wire rack set over a plate or baking sheet, then pop the rack into the fridge for about 20 minutes. *Don’t skip this step!
Step 5: Pan-fry. Preheat your oven to 350°F. Meanwhile, heat avocado oil in a large cast-iron skillet over medium heat until it reaches 350°F. Then, fry each chicken breast for 3 minutes per side, or until golden brown and crisp.
Step 6: Double-bake. Transfer the whole skillet to the oven and bake for about 20 minutes, or until the internal temperature reaches 165°F. I like to crank the heat up to broil for another couple of minutes to get the top nice and golden brown- just be sure to watch them closely so they don’t burn! Serve with your favorite Southern-style sides and enjoy!
Recipe tips and FAQs
- Don’t rush the overnight soak. I usually go for a full 24 hours, as the longer soak time breaks down proteins just enough to turn lean chicken breasts into juicy, flavorful perfection. If you cut it short, trust me, you’ll taste the difference.
- Don’t skip a quick chill after breading. This allows the coating to “set” and bond to the meat, so it won’t slide off during cooking. The chill also helps the crust fry up extra golden and crispy.
- A cast-iron skillet is your oven-fried chicken BFF. That steady heat retention yields a perfect pan-fry. Just as important, cast iron can move from stovetop to oven, which is exactly what you need for this fry-first, bake-last method.
- Make sure the oil is sizzling hot. Cool oil is the number one reason fried chicken turns greasy. You want it around 350°F. No thermometer? Drop in a pinch of panko. It should sizzle immediately. If it sinks without a sound, wait a little longer; if it smokes, it’s too hot.
- Don’t overcrowd the pan. Frying too many pieces at once causes the oil temperature to drop, resulting in soggy crusts and uneven browning. Fry the chicken in batches if needed for that restaurant-quality golden crunch.
Variations
- Substitute bone-in cuts. Try bone-in chicken thighs, drumsticks, or even split breasts for a more traditional fried chicken experience. They’ll take a little longer to cook through, but they’re practically impossible to dry out.
- Finish with seasonings. For that chef’s kiss moment, sprinkle a pinch of salt or garlic powder right after the chicken comes out of the skillet. The seasoning melts into the crust, boosting flavor without extra oil.
Absolutely! Just use a gluten-free all-purpose flour blend (ideally one that already includes xanthan gum for the best stick factor) and gluten-free panko breadcrumbs. They fry up golden and crispy just like the regular version.
If you can’t do dairy, mix 1 tablespoon of lemon juice or vinegar into 1 cup of unsweetened plant-based milk (like almond, soy, or oat) and let it sit for about 5 minutes. It’ll slightly thicken and curdle, creating the same tangy, tenderizing magic as buttermilk.
Lean chicken breasts can go from juicy to dry in the blink of an eye, so don’t rely on color alone. Use a meat thermometer to ensure the thickest part of the breast reaches an internal temperature of 165°F. If you’re using chicken thighs, aim for a temperature of 170-175°F for optimal texture and flavor.
Serving suggestions
Nothing says comfort food quite like pairing this healthy fried chicken with any of these classic Southern sides:
- Southern Vinegar Coleslaw with Dill Pickles
- Gluten-Free Southern Cornbread
- Braised Collard Greens with Bacon
- Slow Cooker Loaded Potatoes
- Southern Baked Macaroni and Cheese
- Blackstone Corn on the Cob
- Red Skin Potato Salad
Or try layering a hot and crispy piece on a toasted bun with lettuce, pickles, and a swipe of mayo for a homemade healthy fried chicken sandwich worthy of a diner menu.
Storing and reheating
Storing: Once cooled, refrigerate any leftover fried chicken in a paper towel-lined airtight container for up to 3 days. Or wrap each piece individually in foil or parchment before sealing in a freezer-safe bag and freezing for up to 2 months.
Reheating: To keep the coating crisp and the chicken juicy, reheat it in a 375°F oven for approximately 10-15 minutes (from the fridge) or 20-25 minutes (from frozen). Skip the microwave –it’ll make your crust soggy.
More family-style comfort food favorites
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Southern Healthy Fried Chicken
Equipment
- Large Cast-Iron Skillet
Ingredients
For the overnight soak:
- 2 cups buttermilk
- 3 cloves garlic smashed
- 1 tsp garlic salt
- ½ tsp paprika regular (not smoked)
- ½ tsp black pepper
- ½ tsp Tabasco sauce
For the fried chicken:
- 24 oz boneless skinless chicken breasts *I use six small 4-oz breasts *see notes
- ¼ cup all-purpose flour *GF or regular
- 1 tsp salt
- 1½ tsp black pepper
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp paprika
- 1 large egg + 1 tbsp water
- 1 cup panko breadcrumbs *GF or regular
- ⅓ cup avocado oil
Instructions
- In a large bowl or glass container, whisk the overnight buttermilk soak ingredients together, add the chicken breasts, cover, and soak overnight.
- Remove the chicken breasts from the buttermilk mixture, discarding the liquid, and place them on a paper-towel-lined plate and set aside.
- In a shallow bowl, whisk together: flour, salt, pepper, garlic powder, onion powder, and paprika until combined.
- In a second shallow bowl, whisk the egg with 1 tbsp water. Then, pour the panko bread crumbs into a third shallow bowl.
- Using a fork, dip the chicken breasts (one by one) into the flour mixture (let any excess buttermilk drip off before dipping-very important). Make sure to fully coat and shake off any excess flour, then into the egg wash (allowing any extra to drip off), and finally into the panko. Make sure to coat all sides thoroughly. Shake off any loose breading and place each breast onto a wire rack over a plate or small sheet pan. Once all of the chicken is breaded, place them into the refrigerator (on the wire rack) for 20 minutes. This helps the breading to bond to the meat and create a strong crust that doesn't fall apart.
- Preheat the oven to 350 degrees F. and heat the avocado oil in a large cast-iron skillet over medium heat. When the heat reaches around 350 degrees, pan fry the breasts for about 3 minutes per side, until nice and golden.
- Transfer the skillet to the oven and bake for 20 minutes. Test the chicken with a meat thermometer to ensure that a temperature of 165 degrees F. is reached before removing from the oven. I like to crank the heat up to broil for another couple of minutes to get the top nice and golden brown- just be sure to watch them closely so they don't burn! Serve with your favorite Southern sides.
Notes
Nutrition
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