How to Make Baked Fried Chicken

Craving the crunch of fried chicken without the grease or guilt? This Baked “Fried” Chicken delivers all the crispy satisfaction of the classic comfort food—oven-baked to golden perfection! With a seasoned whole-grain coating and juicy, tender meat, . Perfect for family dinners, meal prep, or game-day feasts, this recipe proves you can indulge smartly!

Why You’ll Love This Recipe

• Weight Watchers-Friendly: 4 SmartPoints® per serving (Blue Plan).
• Crispy Without the Fry: Oven-baked with a fraction of the oil.
• High-Protein, Low-Calorie: Keeps you full and fuels your goals.
• Kid-Approved: Picky eaters won’t guess it’s WW-friendly!

Ingredients

• 1 lb boneless, skinless chicken breasts or thighs, cut into tenders
• 1 cup whole wheat panko breadcrumbs (or crushed cornflakes for extra crunch)
• 1/4 cup grated Parmesan cheese
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp cayenne pepper (optional for heat)
• 1/2 cup nonfat Greek yogurt (or 2 egg whites)
• 1 tbsp Dijon mustard
• Cooking spray
• Salt and pepper to taste

Instructions

• Prep the Oven:
  Preheat to 425°F (220°C). Line a baking sheet with parchment paper or a silicone mat.
• Season the Coating:
  In a bowl, mix panko, Parmesan, smoked paprika, garlic powder, onion powder, cayenne, salt, and pepper.
• Dip the Chicken:
  In another bowl, whisk Greek yogurt and Dijon mustard. Dip each chicken piece into the yogurt mix, then coat thoroughly with the breadcrumb mixture.
• Bake to Crispy Perfection:
  Place chicken on the baking sheet. Lightly spray with cooking spray. Bake 18–22 minutes, flipping halfway, until golden and internal temp reaches 165°F.
• Serve Hot:
  Pair with zero-point dipping sauces like hot sauce or Greek yogurt ranch.

Nutrition & SmartPoints®

Per serving (3–4 oz chicken):

• Calories: 220
• Protein: 28g
• Carbohydrates: 15g
• Fiber: 2g
• Fat: 5g
• SmartPoints®: 4 (Blue Plan)

Points may vary with substitutions like gluten-free breadcrumbs.

Serving Suggestions

• Classic Combo: Serve with mashed cauliflower (0 points) and steamed green beans.
• Salad Upgrade: Slice over a bed of romaine with light honey mustard (+1 SmartPoint®).
• Meal Prep: Store in airtight containers for up to 4 days (reheat in air fryer for crispiness).

Pro Tips

• Extra Crispy: Use a wire rack on the baking sheet to allow air circulation.
• Spice It Up: Add 1 tsp Cajun seasoning or everything bagel spice to the coating.
• Vegan Twist: Swap chicken for cauliflower florets or tofu (adjust points).
• Freeze for Later: Freeze uncooked coated tenders on a tray, then transfer to a bag. Bake from frozen (add 5–7 minutes).

Why This Recipe Supports Your Goals

• No Deep Frying: Baking slashes fat and calories while keeping crunch.
• Protein-Powered: Chicken breast is a zero-point protein on the Blue Plan.
• Fiber Boost: Whole wheat panko adds filling fiber.

This Baked “Fried” Chicken is a game-changer for comfort food cravings. With its golden, crunchy exterior and juicy interior, it’s a dish that satisfies without compromise. Whether you’re feeding a crowd, meal prepping, or treating yourself to a nostalgic favorite, this recipe brings joy to the table—and keeps your wellness journey on track.