• Sami Holmes

Healthy Fried Chicken

Updated: Apr 18

Let me preface by saying this: I know a lot of southerners read these blogs so that sets the healthy fried chicken bar pretty high- which is why I had Grant (my boyfriend born and raised in South Carolina) be the judge of the 6 different recipes I experimented with. He said that although you can't beat true fried chicken, this recipe definitely cures a craving!

Ingredients:

  • ~2 lbs. of boneless, skinless chicken breasts or tenders

  • 3/4-1 C dairy-free milk (we used cashew)

  • 1 C almond flour

  • ~4 TBSP olive, coconut, or avocado oil

  • 2 eggs

  • ~2 TBSP egg whites

  • 2 tsp. garlic powder

  • 2 tsp. onion powder

  • 1 tsp. sea salt


Directions:

  1. Trim the fat off the chicken and cut it into smaller pieces

  2. Soak the chicken in the milk for 30 mins-overnight (the milk tenderizes the meat) depending on how much time you have; I put the chicken in the milk as it was being cut and then got the rest of the ingredients prepped and ready to go

  3. Whisk the eggs and egg whites together

  4. Mix the dry ingredients together in a separate bowl

  5. Heat 1 tbsp. of oil in a pan over medium-hot heat

  6. Leading up to the stove, line up the chicken soaking in the milk, the whisked eggs, and then the dry ingredients (a little assembly line saves a whole lot of mess to clean up)

  7. One piece of chicken at a time, remove it from the milk, dip in the whisked eggs, fully coat both sides in the almond flour mixture, and transfer to the pan to cook

  8. Cook each side for about 5-8 minutes for thicker pieces and 3-4 minutes for thinner pieces OR until golden brown

Macros for 4 pieces: 4 C | 19 F | 39 P | 143 mg of sodium


And you can compare this to 4 fried chicken tenders from KFC: 32 C | 29 F | 39 P | 1,260 mg of sodium

Tips:

  • Only as the oil is starting to run low in the pan add another tbsp. of oil; adding 1 TBSP at a time prevents using too much oil and in turn, creating an overly fatty piece of chicken

  • Oil: coconut oil will make for a sweeter piece of chicken

  • For crispier chicken, after it is cooked on the stove top, cook it in the oven at 400F for 6-8 minutes flipping halfway through

  • If you're cooking less than 2lbs. of chicken, I suggest to start by halving the recipe. The recipe is really easy to half (1/2 C almond flour, 1/2 C milk, 1 egg, 1 tsp. seasoning, etc.) and will prevent wasted ingredients. If you start to run low on the dry ingredients, simply mix together more.


I want to see you make this fried chicken! Tag me when you do, IG: @sunutrition_ or FB: SUNutrition, it makes me so happy to see y'all putting these recipes to use!

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