Healthy Kentucky Fried Chicken

by Jen on August 21, 2012

When I was younger, I used to love Kentucky Fried Chicken.  The crispy skin, tender meat, and greasy fingers was something I enjoyed on occasion…too many occasions if you ask me.  Now?  I haven’t had that stuff in over eight years.  Just the sight of it makes me want to gag.

However, I must admit that I still like the flavor of fried chicken…just without the whole grease thing to go along with it.  So instead of frying my chicken in a vat of oil, I bake it!



This chicken is amazeballs!  Seriously.  My whole family devours this chicken.  And you know what?  It tastes pretty darn close to the real Kentucky chicken.  It’s got a crispy coating with a mixture of herbs and spices for a fantastic flavor.


Some other ingredients that make this chicken healthier:

  • whole wheat bread crumbs
  • using egg whites instead of the whole egg
  • whole wheat flour

This recipe involves a little bit of work, but trust me, it’s totally worth it.

I like to serve this chicken with a big side salad, some oven baked fries for the kids, and a side of low-sodium ketchup.  Each time I tell my husband that I’m making this for dinner, he gets a big grin on his face and looks forward to it all day long.

So if you’re in the mood for a “fried” chicken taste without all the fat and grease, I suggest you make this Kentucky “Fraud” Chicken!


Kentucky “Fraud” Chicken


Prep Time: 20 minutes

Cook Time: 35 minutes

Total Time: 55 minutes

Yield: serves 4

Serving Size: 2 chicken thighs

Recipe adapted from Eat, Shrink, & Be Merry


  • 8 boneless, skinless chicken thighs, trimmed of fat
  • 3 slices 100% whole wheat bread
  • 2 Tbsp Mrs. Dash original seasoning
  • 2 Tbsp grated Parmesan cheese
  • 1/2 tsp dried thyme
  • 1/2 cup whole wheat flour
  • 2 egg whites
  • 1/4 cup skim milk
  • olive oil mister


  1. Preheat oven to 400F. Line a baking sheet with foil and spray with olive oil. Set aside.
  2. Tear bread into chunks and place in a mini chopper or food processor. Pulse until bread is reduced to fluffy crumbs. Transfer crumbs to a bowl and add 1 Tbsp of Mrs. Dash, Parmesan cheese, and thyme. Mix well and set aside.
  3. In another bowl, mix together flour and remaining Mrs. Dash.
  4. In another bowl, whisk together egg whites and milk.
  5. Working one piece of chicken at a time, roll it first in the flour mixture, then dip it into the egg white mixture. Shake off excess egg, then coat chicken in seasoned bread crumbs. Place on prepared baking sheet. Repeat with remaining pieces of chicken.
  6. Spray tops of the chicken with a light mist of olive oil. Bake in preheated oven for approximately 35 minutes, or until crumbs are lightly browned and chicken is cooked through.


Make this chicken gluten-free by using gluten-free bread and flour.

Healthy Kentucky "Fried" Chicken! Tastes like the real thing except it's actually good for you!

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{ 4 comments… read them below or add one }

1 Heidi @ Food Doodles August 21, 2012 at 10:46 am

Yum! I’m the same way. I prefer chicken done this way to kfc or anything deep fried. People talk about it like it’s a treat that they only let themselves enjoy some times but this is SO much better! I don’t know why anyone would choose deep fried over this. Yours looks delicious!
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2 Jen August 21, 2012 at 1:40 pm

Thanks Heidi! It’s funny, once your body gets used to healthy foods, it longer craves the junk!


3 Kaitlyn July 21, 2014 at 3:47 pm

Just made this for supper tonight for my boyfriend and I, and all I can say is wow! So delicious! Will defiantly be making again, thank you!! 🙂


4 Jen July 23, 2014 at 3:41 pm

Thanks so much Kaitlyn! I’m glad you enjoyed’s a favourite in our house too 🙂


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