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Healthy Gluten Free Baked “Fried” Chicken

Healthy Gluten Free Baked “Fried” Chicken

What if I told you that you could have all the taste of fried chicken without frying anything at all? Try this gluten free baked fried chicken and see for yourself!

Healthy Gluten Free Baked "Fried" Chicken

One of the most popular recipes on this blog year after year is the KFC-Style Gluten Free Fried Chicken. I am endlessly fascinated by what recipes take off and what recipes are received with a *yawn,* both on my blog and on other websites. After nearly 7 years of food blogging, I’m more surprised by what I don’t know and can’t predict, still. But KFC-style fried chicken that really really does taste like KFC? I should have seen that one coming a mile away. But as much as I will forever sing the praises of deep-frying (it’s not unhealthy when done right! it’s not hard! it doesn’t have to be messy! you can reuse the oil multiple times!), I know that it’s generally not practical for, say, a workaday Wednesday such as today. When I switched up the method and altered the spices a bit and took a chance with a healthy gluten free baked “fried” chicken, I found I could make it quick-and-easy Wednesday night style. And my family? More than half of the members love it more than actual fried chicken. 😮

Healthy Gluten Free Baked "Fried" Chicken, Step by Step

Having my family actually prefer the more convenient recipe is like having all three of my kids scheduled for basketball practice at the same time, in the same gym, on the same night—right around the corner from my house when all my work is done and I’m leisurely reading the newspaper and cuddling with my dogs. It’s like hearing hoofbeats and actually seeing zebras, not horses. Or unicorns!

Healthy Gluten Free Baked "Fried" Chicken

Oh, and did I mention how economical it is to make baked “fried chicken,” or really anything with skin-on, bone-in chicken parts? You can buy high quality chicken parts for just a couple dollars a pound, and *bonus* most everyone prefers to eat with their hands anyway. Okay, except for my son who low-level grumbles the whole time but I tune him out so it’s a-okay.

Healthy Gluten Free Baked "Fried" Chicken

You can even prepare the chicken parts completely ahead of time (the night before, maybe?), place them on a baking sheet and stash them in the refrigerator. When you come home at the end of the day, fire up the oven and pop them in. Baking them on a wire rack after spraying the tops with cooking oil ensures a crispy, crunchy coating, all those herbs and spices make every bite a flavor party and the chicken is always juicy and tender. Use whichever chicken parts you like best. I either use a mixture of thighs, drumsticks and breasts, or 4 whole pounds of thighs, which tend to make everyone happy. Fingers crossed that your family loves, and maybe even prefers, baked “fried” chicken like mine does!

Healthy Gluten Free Baked "Fried" Chicken
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Prep time: Cook time: Yield: 4 to 6 servings

Ingredients

4 pounds bone-in raw chicken parts

1 cup (140 g) basic gum-free gluten free flour blend (92 g superfine white rice flour + 31 g potato starch + 17 g tapioca starch/flour)

1 cup (8 fluid ounces) buttermilk, at room temperature

1 egg (50 g, weighed out of shell) at room temperature, beaten

1 1/4 cups (200 g) Panko-style gluten free bread crumbs

1 teaspoon freshly ground black pepper

1 1/2 teaspoons kosher salt

1 1/2 teaspoons smoked Spanish paprika

1/2 teaspoon dried oregano

1/2 teaspoon dried thyme

1/2 teaspoon dried parsley

1/4 teaspoon ground cumin

1/8 teaspoon ground cinnamon

1/2 teaspoon onion powder

1/4 teaspoon garlic powder

1/8 teaspoon chili powder

Cooking spray

Directions

  • Preheat your oven to 375°F. Line a large rimmed baking sheet with unbleached parchment paper, place a wire rack on top and spray the rack light with cooking oil to grease. Set the pan aside.

  • Prepare the chicken and set up a dipping station. Remove the skin, if any, from the chicken and discard it. If your chicken parts contain any bone-in breasts, using a very sharp knife or poultry shears, cut the breasts into two equal parts. Set up a dipping station for coating the chicken three times before placing it on the prepared baking sheet/wire rack. In a medium-size shallow bowl or pan, place the basic gum-free flour blend. Next to it, place the buttermilk and eggs, and beat to combine well. Finally, in a separate, medium-size bowl or pan, place the bread crumbs, pepper, salt, paprika, oregano, thyme, parsley, cumin, cinnamon, onion powder, garlic powder and chili powder, and mix to combine well.

  • Finish preparing the chicken. Dip the prepared chicken pieces first in the flour blend, coating evenly on all sides, then the egg and buttermilk mixture, allowing any excess to drip off before placing the chicken in the bread crumb and spice mixture, pressing the chicken down firmly on both sides to ensure that the bread crumbs adhere to the chicken on all sides. Place the chicken pieces about 1 inch apart from one another on the wire rack in the prepared baking sheet. Spray the prepared chicken pieces lightly with cooking oil spray.

  • Bake the chicken. Place the chicken in the center of the preheated oven and bake for about 50 minutes, or until golden brown all over and breasts have reached 165°F on an instant read thermometer and thighs/drumsticks have reached 175°F. Remove from the oven and allow the chicken to sit for a few minutes before serving.

Love,
Nicole

 

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Comments are closed.

  • Dave
    January 15, 2016 at 9:16 PM

    BTW – I have all your books and am a huge fan.

  • Dave
    January 15, 2016 at 9:12 PM

    Nicole, I don’t know if this is proper but for real KFC seasoning, go to Marion Kay Spices and get their Chicken Seasoning 99-X blend. Kay use to blend the seasoning for Harlan Sanders before he sold out to the current owners of KFC who changed all the recipes. Whether or not today’s blend is “original” is debatable. Yours is similar, but for the real deal……

  • Lindsay Campbell
    January 8, 2016 at 3:59 PM

    I bought what I thought was gum free GF flour because it does not say xanthan gum. However, I just looked closer, and it had guar gum as an ingredient. Do I need to head back to the store? Or go for it?

    • January 8, 2016 at 4:53 PM

      Lindsay that flour will be very gummy. You’re better off using a single ingredient flour, like superfine rice flour or even cornstarch. It won’t stay on as well, but it will be better than that blend.

    • Lindsay Campbell
      January 8, 2016 at 4:59 PM

      Thank you. I appreciate your response and help.

  • Kristina Haasakker
    January 7, 2016 at 10:09 AM

    Yum! Thank you! I’m making this tonight! :)

  • Victoria Donaldson
    January 6, 2016 at 6:07 PM

    Yummy, such an easy dish. Maybe even for lunch… thanks

  • Mare Masterson
    January 6, 2016 at 11:26 AM

    Nicole, I think there is a copyright issue. Found on Amazon this morning: Gluten Free on a Shoestring: Easy & Delicious Gluten Free Meals on a Budget Paperback – December 7, 2015
    by Anne Garcia (Author)

    • January 6, 2016 at 11:45 AM

      Hi, Mare, I don’t have copyright protection for the name “Gluten Free on a Shoestring,” I’m afraid. Other readers have brought that book to my attention, which I appreciate, but thankfully it seems rather obscure so I’m not worried. :)

  • Rebecca
    January 6, 2016 at 10:24 AM

    Is there a dairy free alternative?

    • January 6, 2016 at 11:44 AM

      You can try souring a dairy-free milk, Rebecca. You’ll have to experiment!

    • Mary Palermo-Triffett
      January 6, 2016 at 4:36 PM

      Use coconut milk i

  • Judy
    January 6, 2016 at 10:02 AM

    Why am I buying chicken with skin on, if I am removing the skin in the preparation? Boneless, skinless chicken breasts (cut into strips) or boneless skinless thighs are often on sale.

    • January 6, 2016 at 11:44 AM

      Judy, you need bone-in chicken for this recipe. It is what makes for moist, tender chicken.

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