Healthy Fried Chicken Recipe (gluten-free & delicious)
Fried foods have always been considered a no-no when you are adhering to a “healthy diet.” However, with the latest and greatest inventions in cooking methods—including the air fryer—you can have your fried foods and eat them too.
Aside from eliminating the deep-frying aspect, tweaking your usual “fried foods” preparation can also cut down on calories, fat, and carbohydrates. Sounds like a no brainer, right?
But how does this healthy fried chicken recipe compare in terms of taste?
I would argue that air-fried chicken trumps baked, broiled, and deep-fried any day of the week. For me personally, I enjoy when my foods are naturally juicy, as opposed to oily or greasy in taste. And I also prefer a crispy outside and tender inside to my fried chicken. And this healthy fried chicken recipe does just that.
To learn more about the health benefits of air fryers, you can check out my previous blog.
Let’s get right to the recipe!
Air-Fried, Healthy Fried Chicken Recipe
- 4 boneless, skinless chicken breasts
- 2 cups Bob’s Red Mill Gluten-Free Flour
- ½ tsp garlic powder
- ½ tsp onion powder
- Salt and pepper
- 2 eggs
- ¾ cup + ½ cup almond milk
- 2 Tbsp apple cider vinegar (ACV)
- Pound each chicken breast until it’s thin and tender.
- Combine ¾ cup almond milk and ACV in a medium-size bowl.
- Add chicken to bowl and cover; let soak for at least 2 hours (up to overnight).
- Slice chicken into strips.
- Combine the flour and seasonings, mix, and set aside.
- In a separate bowl, whisk together ½ cup almond milk and eggs. Set aside.
- Using an “assembly line,” place each piece of chicken in the flour mixture, then egg mixture, and back to the flour.
- Add chicken to racks in the air fryer and set to “chicken” setting. Take out and serve immediately once the air fryer indicates it’s done.
Healthy Fried Chicken Nutrition Facts:
- Calories: 356
- Total Fat: 6 g
- Total Carbohydrate: 45 g
- Fiber: 6 g
- Protein: 33.5 g