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

Recipes for All You Lemon Lovers

Recipes for All You Lemon Lovers

In warmer weather, my taste buds gravitate towards lemon. Sweet and savory, I look for ways to incorporate their wonderful tart flavor into my meals. If you love lemon anything as I do, you’re going to want to try these Blue Ribbon recipes. Homemade waffles are an easy breakfast. Jamallah Bergman’s (Atlanta, GA) Lemon Poppy […]

27 New Salmon Recipes to Try

27 New Salmon Recipes to Try

Salmon is one of our favorite types of fish. Not only is it a great source of protein, but it’s also high in vitamins, helps regulate hormones, and protects brain health. Delicious, healthy and versatile, we love grilled, air-fried, baked, and sautéed salmon for dinner. Whether it is on top of a salad or served […]

14 Easy Mother’s Day Recipes

14 Easy Mother’s Day Recipes

Making Mom breakfast in bed has never been easier! These easy breakfast recipes are beginner-cook friendly, so anyone can make them. As long as you can mix ingredients and turn the oven on, you can make these recipes. Make Mother’s Day the day she deserves by treating her to a delicious breakfast.