High Protein | Weight Watchers Friendly
Southern-Style Oven-Fried Chicken is the kind of dinner you can count on. Crispy on the outside, tender on the inside, and made without a drop of frying oil.
This is a High Protein recipe with 28 grams of protein per serving, and it’s on the table in 45 minutes.
You need chicken breasts, buttermilk, cornflake crumbs, flour, salt, and cayenne pepper. That’s it.
The cornflake crumbs are what make this recipe work. They crisp up in the oven without needing a frying pan or a vat of oil, giving you that Southern crunch you actually want.
This one works for weeknight family dinners, meal prep, or any time you want something filling that doesn’t take forever. Bake a batch, slice it up, and pair it with your go-to sides.
A baking dish and two shallow dishes are all you need to put this together. The whole thing is hands-off once it’s in the oven. No flipping required.
Why You’ll Love This Southern-Style Oven-Fried Chicken
High Protein
Each serving has 28 grams of protein. This is a filling, protein-forward meal that doesn’t rely on heavy ingredients to get there.
No Frying Required
The cornflake crumb coating crisps up in the oven. You get the crunch of fried chicken without the oil, the splatter, or the cleanup.
Fast Enough for a Weeknight
Forty-five minutes from start to finish. Fifteen minutes of prep, and then the oven does the rest.
Family Friendly
Mild heat from the cayenne, crispy coating, tender chicken. This is the kind of meal that works for everyone at the table, including picky eaters.
Minimal Ingredients
Six ingredients. Nothing obscure. Chicken breast, buttermilk, cornflake crumbs, flour, salt, and cayenne are all you need.
Ingredient Substitutions
Chicken Breast
Boneless, skinless chicken thighs can be used in place of chicken breasts. They have more fat, so they’ll stay moist. Adjust bake time as needed since thighs may take a few minutes longer.
Buttermilk
No buttermilk on hand? Combine 3 ounces of regular milk with ½ teaspoon of white vinegar or lemon juice. Let it sit for 5 minutes before using.
Cornflake Crumbs
Panko breadcrumbs work as a substitute. They won’t be quite as light as cornflake crumbs, but they’ll still give you a crispy coating.
All-Purpose Flour
A 1:1 gluten-free flour blend can be swapped in for the all-purpose flour if you need a gluten-free option.
Cayenne Pepper
Swap cayenne for smoked paprika if you want less heat and a mild smoky flavor instead.
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Southern-Style Oven-Fried Chicken
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Ingredients
- nonstick cooking spray
- 1 pound boneless skinless chicken breast four 4-oz pieces
- salt to taste
- cayenne pepper to taste
- ⅓ cup all-purpose flour
- 3 fluid ounces 1% low-fat buttermilk
- ½ cup cornflakes crumbs
Instructions
- Preheat the oven to 375°F.
- Lightly coat a baking dish with cooking spray and set it aside.
- Season the chicken breasts on both sides with salt and cayenne pepper. Set aside.
- In a medium bowl, combine the flour, ¼ teaspoon salt, and ⅛ teaspoon cayenne pepper. Stir to mix.
- Pour the buttermilk into one shallow dish.
- Pour the cornflake crumbs into a second shallow dish.
- Take one piece of chicken and coat both sides in the flour mixture.
- Dip the floured chicken into the buttermilk, turning to coat both sides.
- Press the chicken into the cornflake crumbs, turning to coat both sides evenly.
- Repeat steps 7 through 9 with the remaining chicken pieces.
- Place the coated chicken breasts in the prepared baking dish.
- Bake for 25 to 30 minutes, until the chicken is cooked through and no longer pink in the center.
Notes
Tips and Tricks
Press the crumbs in. Press down lightly on each side when coating to help the crumbs stick and build a thicker crust. Check temp. The chicken is done when an instant-read thermometer reads 165°F at the thickest part. StoringRefrigerate in an airtight container for up to 4 days, or freeze individually wrapped pieces for up to 3 months. Reheat in the Oven
Heat on a baking sheet at 375°F for 10 to 12 minutes until warmed through and crispy. Reheat in the Air Fryer
Heat at 375°F for 5 to 6 minutes. This method keeps the crust the crispiest. Reheat in the Microwave (Not recommended)
Heat in 30-second intervals until warmed through. The coating will soften.
Nutrition
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