RecipeDash Oven-Fried Chicken

Nutrition Facts
Amount per Serving
  • Calories: 370
  • Protein: 48 g
  • Total Fat: 6 g
    • Unsaturated Fat: 4.5
    • Saturated Fat: 1.5
  • Cholesterol: 160 mg
  • Total Carbohydrate: 27 g
  • Dietary Fiber: 2 g
  • Total Sugar: 1 g
    • Natural Sugar: 1 g
    • Added Sugar: 0 g
  • Sodium: 250 mg

Fried chicken is an American favorite, and it’s easy to understand why—the perfectly crunchy outside, the juicy, flavorful meat on the inside. It’s the ideal mix of textures and tastes, an eater’s paradise. This healthier version uses oven-roasting and trims the skin to cut back on fat and calories. It’s also seasoned with DASH salt-free seasoning blend so it’s significantly lower in sodium than traditional versions. There are a few tricks for getting the most crispy results.

First, don’t overcrowd the baking sheet—you may want to use two baking sheets—to give the chicken ample space to cook. Bonus: if you have a wire rack handy, I’d recommend using it, as this enables the chicken’s bottom sides to become super crispy. Also, make sure your oven is fully preheated, and liberally mist the chicken with oil spray before baking; it’s essential for that crispy outside. Finally, place on the middle to lower rack of the oven. (Note that you could also make this in an air fryer, but it would have to be made in several batches.) And definitely don’t skip the buttermilk; it provides a tender juicy piece of chicken.

  • Prep time
  • Total Time
This recipe makes 6 servings
Ingredients:
  • • 3 pounds skinless chicken, on bone (any combination, including breast, thighs, and/or drumsticks)
  • • 1 cup low-fat buttermilk (shake well before measuring)
  • • 2 tablespoons Dash Onion & Herb Seasoning Blend, divided
  • • ¾ cup whole-wheat flour (or other preferred flour)
  • • 1 large egg
  • • 3 large egg whites
  • • 2 tablespoons hot sauce (or more to taste) 
  • • 1½ cups plain, unseasoned breadcrumbs, preferably whole grain
  • • 2 cups crispy brown rice cereal, slightly crushed (leaving plenty of texture)
Preparation:

Place chicken in a resealable plastic bag. Add the buttermilk, 1 tablespoon Dash Onion & Herb Seasoning Blend and seal. Squish the contents around to ensure chicken is well-coated. Marinate in the fridge for at least 1 hour or overnight. 

Preheat oven to 425˚F. Line 2 baking sheets with aluminum foil, and mist foil with nonstick oil spray. *If you have a wire baking rack, I recommend using it on top on the sheets for crispier chicken.  

Set out 3 shallow dishes for a 3-step breading station. In the first dish, add the flour. In the second dish, combine the egg, egg whites, and hot sauce. Whisk together until well combined. In the third dish, pour the remaining Dash Seasoning Blend, breadcrumbs, and crushed brown rice cereal; mix well until combined. 

Gently shake the excess buttermilk off the chicken and press it into the first dish (with flour), coating both sides. Shake off the excess flour, and then dip it into the second dish (with the egg mixture), coating all sides. Finally, lay the chicken in the third dish, thoroughly coating all sides in the breadcrumb mixture. Place the coated chicken on the prepared baking sheets (or if you have a wire rack, place the rack on the prepared baking sheets and your chicken on the rack) and repeat with all remaining chicken pieces. *You’ll have leftover breading, simply discard.

Liberally mist the top of each breaded chicken pieces with oil spray and bake on a middle or lower rack in the oven for 35 to 40 minutes, or until browned and crispy.

NOTE: DASH seasonings can be used interchangeably in this recipe (some of the spicier blends would be a great substitute), but this is really perfect for that tradition fried chicken flavor.  

Try my One Sheet Roasted Chicken and Brussels Sprouts.