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Photograph of oven fried chicken breast being cut on a plate with a wedge salad

Crispy Oven Fried Chicken

  • Author: Lauren
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Baked
  • Cuisine: American


Oven fried chicken that’s crispy on the outside and moist on the inside! Say goodbye to unhealthy fried chicken and say hello to this healthy BAKED fried chicken!


  • 1 pound boneless skinless chicken breasts (about 2 breasts), halved horizontally into 4 equal pieces 
  • 1 teaspoon salt, divided 
  • ½ cup sorghum flour or rice flour
  • 1 ½  teaspoons smoked paprika 
  • 1 teaspoon garlic powder
  • ½ teaspoon black pepper
  • ¼ teaspoon cayenne 
  • 2 egg whites
  • 1 cup Panko
  • Cooking spray


Heat oven to 400°F. Line a baking sheet with a wire rack; coat with nonstick spray. 

Season chicken with ¼ teaspoon salt.

In a shallow dish whisk together flour, paprika, garlic powder, black pepper, cayenne, and remaining ¾ teaspoon salt. In a separate dish add egg whites and lightly beat. Pour panko into a third separate dish. 

Dredge chicken in flour mixture, then dip in egg whites to coat. Dip chicken in panko, flipping and lightly pressing to coat. Place breaded chicken on rack-lined baking sheet. Generously coat all sides of breaded chicken with cooking spray.

Bake chicken until golden brown and crispy and an instant-read thermometer inserted in the center registers 165 degrees, 20–30 minutes. Let chicken rest on rack 5 minutes before serving. 

Serve with honey mustard or preferred dipping sauce.


My go-to homemade honey mustard: equal parts yellow mustard, Dijon mustard, whole grain mustard and honey; season with salt and pepper.

This recipe can easily be doubled! 

Make this recipe gluten free: be sure to use gluten-free flour (such as sorghum or rice flour) and seek out gluten-free Panko.


  • Serving Size: 1 piece chicken
  • Calories: 178
  • Sugar: 1g
  • Sodium: 703mg
  • Fat: 2g
  • Saturated Fat: 0.5g
  • Carbohydrates: 11g
  • Fiber: 1g
  • Protein: 29g
  • Cholesterol: 65mg

Keywords: Oven fried chicken, baked fried chicken, crispy chicken, healthy crispy chicken, healthy fried chicken

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