Unfried Chicken


This dish is a great substitute for the Southern fried chicken I grew up on. Baking and using cooking spray lowers the calories significantly. Delicious.

Prep Time:
15 mins
Cook Time:
30 mins
Additional Time:
1 hrs 30 mins
Total Time:
2 hrs 15 mins
4 servings


  • 2 cups buttermilk

  • 1 tablespoon hot pepper sauce

  • 4 skinless, boneless chicken breast halves, cut into bite-size pieces

  • 2 ½ cups panko bread crumbs

  • 6 tablespoons grated Parmesan cheese

  • 1 tablespoon onion powder

  • 2 teaspoons garlic powder

  • 1 teaspoon ground black pepper

  • 1 teaspoon cayenne pepper (Optional)

  • 1 teaspoon paprika

  • cooking spray


  1. Stir buttermilk and hot sauce together in a bowl; add chicken and stir to coat. Marinate chicken in refrigerator at least 1 hour.

  2. Lightly grease a baking sheet.

  3. Mix panko bread crumbs, Parmesan cheese, onion powder, garlic powder, cayenne pepper, and paprika in large shallow bowl.

  4. Remove chicken from marinade, shaking pieces to remove excess moisture. Discard the remaining marinade.

  5. Gently press chicken pieces into the panko mixture to coat. Gently toss between your hands so any bread crumbs that haven't stuck can fall away. Arrange breaded chicken onto prepared baking sheet.

  6. Refrigerate breaded chicken at least 30 minutes.

  7. Preheat oven to 400 degrees F (200 degrees C).

  8. Lightly coat chicken pieces with cooking spray.

  9. Bake chicken in preheated oven until browning on top, 15 to 20 minutes. Flip pieces and continue baking until the chicken is cooked through and the coating is crisp, 15 to 20 minutes more.

Cook's Notes:

If you don't have buttermilk, add 4 teaspoons white vinegar to the 2 cups of milk. Let sit for 15 minutes.

Serve with homemade honey mustard sauce. Stir 1/4 cup honey together with 1/2 teaspoon Dijon mustard for each serving.

Editor's Note:

The nutrition data for this recipe includes the full amount of the breading and marinade ingredients. The actual amount of either consumed will vary.

Nutrition Facts (per serving)

394 Calories
8g Fat
56g Carbs
38g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 394
% Daily Value *
Total Fat 8g 11%
Saturated Fat 3g 17%
Cholesterol 76mg 25%
Sodium 724mg 31%
Total Carbohydrate 56g 20%
Dietary Fiber 1g 3%
Total Sugars 7g
Protein 38g
Vitamin C 5mg 26%
Calcium 248mg 19%
Iron 1mg 7%
Potassium 454mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.