Healthier Southern Fried Chicken

Elaine Bovender


My husband and I both adore comfort food and it doesn't get much more comforting than good old southern fried chicken. Unfortunately, I have to watch my weight but I am SO not willing to give up the foods that I love. This chicken is moist and tender and uses very little added oil and it has the taste of down home without all of the fat and calories. The panko bread crumbs gives it the crispness we love and each thigh only has 270 calories! I hope you enjoy this lightened up version of a family favorite.


★★★★★ 1 vote

15 Min
40 Min


  • 4
    chicken thighs, bone in or your favorite pieces. (i brined my chicken in salted water for about two hours prior to cooking)
  • 1
    egg white
  • 1/2 c
  • 1/2 c
    self-rising flour
  • 1/2 c
    panko bread crumbs
  • 1 tsp
    paul prudohmmes poultry magic seasoning
  • ·
    salt and pepper to taste
  • 2 to 3 Tbsp
    canola oil

How to Make Healthier Southern Fried Chicken


  1. Preheat oven to 375 degrees. Spray a broiler pan with cooking spray, set aside. Spray a skillet with cooking spray, set aside.
  2. Remove skin and cut off all visible fat from chicken thighs, set aside.
  3. In a small bowl, whisk together water and egg white until foamy and mixed well. In a large plate, mix together flour, seasoning, salt, pepper and bread crumbs.
  4. Dip chicken into egg mixture, then roll in flour/bread crumb mixture.
  5. Heat oil in prepared skillet. When oil is hot, add chicken pieces and brown on both sides. Remove from skillet and place on prepared broiler pan. Bake for 35-40 minutes or until juices run clear.
  6. NOTE: Using a broiler pan instead of a baking dish will allow all grease to drip off. Each thigh has approximately 270 calories. Just add a salad or veggie and you have a perfect low-calorie meal!

Printable Recipe Card

About Healthier Southern Fried Chicken

Course/Dish: Chicken
Main Ingredient: Chicken
Regional Style: Southern
Dietary Needs: Low Fat
Other Tags: For Kids Healthy Heirloom

Show 8 Comments & Reviews

Chicken Dinner Recipes To Try This Week

Chicken Dinner Recipes to Try This Week

Kitchen Crew

One of my favorite things to make during the week is chicken. I always have some handy in the freezer so I don't have to run to the store when...

9 Healthy Chicken Crock Pot Recipes

9 Healthy Chicken Crock Pot Recipes

Kitchen Crew @JustaPinch

Want to put an easy, flavorful and healthy chicken dinner on the table? Then try one of these 9 healthy chicken Crock Pot recipes. Cooking healthy shouldn't mean slaving away...

20 Ultimate Comfort Food Recipes

20 Ultimate Comfort Food Recipes

Kitchen Crew @JustaPinch

Creamy, cheesy, yummy and crazy delicious comfort food to help you get through these cold winter days!