Healthy Oven Fried Chicken with Peanut Flour

Aug 24, 2010Dinner, Recipes

The crunchy, crisp and golden skin on this chicken belies the fact that it is not deep fried. In fact, this far healthier oven “fried” chicken is quite low in fat—but is chockfull of wonderful fried chicken flavor.

Peanut flour is available for purchase online at The American Peanut Shellers Association.



1/3  cup light peanut flour (28%)
 1  large egg
 1  large egg white
 1/3  cup low fat buttermilk
 1 1/4  cups corn flake crumbs
 1  teaspoon garlic powder
 1  teaspoon ground cumin
 1/2  teaspoon dried thyme
 3/4  teaspoon salt
 1/8  teaspoon cayenne pepper
 2  pounds bone-in skinless chicken
breast halves, trimmed and halved
 1 1/2  pounds bone-in skinless chicken
thighs, trimmed


  1. Preheat the oven to 375°F. Coat a large baking sheet with cooking spray.
  2. Place the peanut flour in a bowl. Whisk the egg, egg white and buttermilk in a separate bowl. Combine the corn flake crumbs, garlic powder, cumin, thyme, salt and cayenne together in a third bowl.
  3. Working with one piece of chicken at a time, dredge it first in the peanut flour, turning to coat, and shake off the excess. Next, dunk it in the egg mixture, again turning to thoroughly coat it, and shake off any excess. Finally, add the chicken to the corn flake crumb mixture, turn to coat, shake off the excess and set it on the prepared baking sheet. Repeat with remaining chicken pieces. Spray a light coating of cooking spray on the chicken and place in the oven.
  4. Bake until a thermometer inserted into the thickest part of the chicken registers 165°F, about 33-35 minutes.

Nutrition Information:

Calories: 362, Protein: 46g , Carbohydrates: 18g, Fiber: 1g, Fat: 11g,Saturated Fat: 3g, Cholesterol: 187mg,
Sodium: 556mg