Eating for Heart Health: Oven ‘Fried’ Chicken

Jump to recipe ↓

There’s no denying the deliciousness of fried chicken. But, unfortunately, the comfort food isn’t the healthiest for your heart. Frequently eating fried foods, especially fried chicken and fried fish/shellfish, has been linked to a higher risk of death in US women.

Fried food absorbs a lot of the oil it’s cooked in. As a result, fried foods are high in saturated fat and trans fat, which promote plaque buildup in arteries. This buildup puts you at risk of coronary artery disease, heart failure, heart attack, and stroke. But there’s a healthier, equally delicious way to eat comfort food like fried chicken. And it’s all thanks to your oven. By cooking chicken in the oven, you’ll use little oil, which will minimize heart health risks. 

Aside from being healthier for your heart, this chicken is also high in protein (8 g per serving). And it’s an excellent choice for fussy eaters or those without a lot of time to spare. To make it a more complete meal, serve it with your favorite vegetables.

Ingredients

Serves: 4

• 2 large eggs (beaten)

• 2 c Panko breadcrumbs

• ½ c all-purpose flour

• 1 tsp sea salt

• ¼ tsp fresh ground pepper

• 4 large, skinless, boneless chicken breasts (lightly pounded)

• Lemon wedges for garnish

• Coconut oil spray

Instructions

1. Preheat the oven to 450 degrees. Cut chicken breasts into strips, and place aside. 

2. Place the beaten eggs, Panko breadcrumbs, and flour into 3 separate shallow bowls. 

   

3. Season the flour with salt and pepper. Before starting to dredge the chicken, spray coconut oil on the baking sheet. 

4. Dust the chicken strips first with flour, then dip them into the egg. Lastly dip them into the Panko breadcrumbs, pressing them in to get one even layer. Then, place the chicken strips directly onto the baking sheet.

   

5. Once all chicken strips are coated, place the baking sheet on the lower rack in the oven. Bake in the oven for about 25 minutes, flipping them over halfway through.

   

6. Drain on paper towels, and serve with lemon wedges. 

   

Nutrition

Why trust our experts?

Written by:

Kelsey Abkin

Kelsey Abkin has been working as a journalist since 2016. She has held many titles throughout her career, including editor, content strategist, digital strategist, and writer.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Our editorial standards

Meet our experts