Healthy Crispy Baked Chicken

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic

Have succulent, heart healthy oven-fried chicken on the table in under 30 minutes with this simple 4-ingredient recipe. A peppery walnut crust adds a luscious crunch that you’ll want to savor. This delicious breaded chicken recipe will quickly become a family favorite!

Total Time
45 minutes
Servings
8
Calories
226
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Why You’ll Love This Healthy Crispy Baked Chicken

The next time you’re craving fried chicken but don’t want the fat and calories that come with it, fire up your oven to make this delicious and crispy heart-healthy chicken recipe. All you’ll need are some skinless chicken breasts, buttermilk, flour and ground walnuts to make a flavorful and juicy chicken dish that is low fat, low cholesterol, low sodium, low carb and low calorie. The kids will love it, but you will, too!

Ever wonder how to make healthy crispy chicken? It’s simpler than you think! This quick and easy baked crispy chicken recipe is a breeze to make. Simply dredge the chicken breasts in flour, dip in buttermilk and coat with chopped walnuts. Then pan sear the chicken for 2 to 3 minutes on each side before baking them to crispy, crunchy perfection in the oven. They’re so easy to make, you’ll want to make them a regular in your meal rotation.

Although this crispy chicken recipe only has 4 ingredients, it is packed with healthy nutrients that put store-bought fried chicken to shame. Instead of being deep fried in grease or oil, each piece of chicken is lightly browned in a non-stick pan sprayed with oil, keeping the fat and calorie count way down. The buttermilk contains probiotics and the  walnuts are full of healthy omega-3 fatty acids. This dish only has 226 calories, with 23g of protein and 2g of fiber per serving. It also has just 1g of saturated fat and 50mg of cholesterol, making it an ideal heart healthy meal. What really makes this a standout is that it’s a low sodium chicken recipe that contains a mere 71mg of sodium per serving. When you taste the flavor of this dish, it’ll be proof that you don’t always need salt to make food taste amazing.

You might be surprised by how easy it is to turn this into a gluten-free chicken recipe. Just swap the all-purpose flour with a gluten-free option, like gluten-free 1:1 baking flour or almond flour. The rest of the ingredients are already naturally gluten-free, leaving you with a tasty breaded chicken dish you can eat even if you have celiac disease or a gluten sensitivity or intolerance.

The beauty of this delicious chicken dinner recipe is that it’s incredibly versatile. If you don’t have walnuts, feel free to substitute chopped pecans or almonds. You can also swap out the  buttermilk for low-fat dairy or plant-based milk. You can even substitute chicken thighs for the breasts for a change of pace, although it will add a bit more fat and calories to the nutrition stats. If you’re looking for something completely different do with chicken, here are some other easy chicken dinner ideas.

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Ingredients

Recipe yields 8 servings

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How to Make Crispy Baked Chicken

  1. Step 1

    Preheat oven to 350°. Coat chicken with flour and then dip each breast in buttermilk. Coat each chicken breast with walnuts.

  2. Step 2

    Heat non-stick pan on medium and spray it with vegetable oil. Place chicken in pan and cook on each side for 2 to 3 minutes regulating the heat to avoid burning walnut crust.

  3. Step 3

    Transfer chicken to oven to bake thoroughly, approximately 20 minutes, or until a meat thermometer inserted in the thickest part of the breast registers 165°. Remove from pan when cooked. Slice each chicken breast diagonally into 4 pieces. Serve hot.

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Nutrition Facts

Serving Size:
3 oz chicken

226
Calories
11
g
Fat
50
mg
Cholesterol
71
mg
Sodium
8
g
Carbs
1
g
Sat. Fat
2
g
Fiber
23
g
Protein
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More Recipes Like Healthy Crispy Baked Chicken

It’s our goal to create healthy recipes that make you feel like you’re indulging in restaurant favorites. If you’re craving crispy, crunchy chicken, fire up the oven instead of hitting the drive-through or going out to eat, and make one of our healthy baked chicken recipes. You’ll love our tasty Pecan-Crusted Baked Chicken or Crispy Southern Chicken for dinner. For a showstopping chicken appetizer recipe that’s as delicious as it is nutritious, try our Bang Bang Chicken. You won’t be sorry!

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