• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Hungry Healthy Happy
  • Slow Cooker
  • About
  • Recipe Index
  • FREE eBook
  • Contact
  • Subscribe
menu icon
go to homepage
  • Slow Cooker
  • About
  • Recipe Index
  • FREE eBook
  • Contact
  • Subscribe
  • Let's get social!

    • Facebook
    • Instagram
    • Pinterest
    • TikTok
    • Twitter
    • YouTube
  • search icon
    Homepage link
    • Slow Cooker
    • About
    • Recipe Index
    • FREE eBook
    • Contact
    • Subscribe
  • Let's get social!

    • Facebook
    • Instagram
    • Pinterest
    • TikTok
    • Twitter
    • YouTube
  • ×
    Hungry Healthy Happy » Recipes » Chicken

    Healthy KFC

    Published: Jan 3, 2021 · Written by Dannii Martin · This post may contain affiliate links · 33 Comments

    1350 shares
    • 502
    Diet: Low Carb / Low Fat
    Jump to Recipe
    Healthy KFC with a text title overlay.

    You can get all the crispiness and flavour of KFC chicken by making it at home - plus it's healthier and cheaper too. Seasoned and breaded chicken breasts that are baked to crispy perfection for the Healthy KFC alternative. Put it into a burger bun for a homemade Zinger Tower Burger.

    Healthy KFC on plates next to fries, coleslaw and corn on the cob.

    Making your own healthier alternatives to takeaway and fast food is a great place to start if you want to improve your diet. This healthy KFC recipe is our take on a fast food classic. Load is up with all the sides for a homemade KFC feast.

    If you are looking for some other breaded recipes to try, they why not try our Salmon Fishcakes, Homemade Fish Fingers, Air Fryer Chicken Nuggets or Parmesan Chicken Bites?

    Jump to:
    • Why you will love it
    • Ingredients and substitutions
    • How to make Homemade KFC - Step by step
    • Is it healthy?
    • KFC Seasoning
    • Zinger burger recipe
    • What to serve with Healthy KFC
    • FAQs
    • Extra tips
    • More takeout recipes
    • Recipe
    • Feedback

    Why you will love it

    • Cheaper - The cost of fast food has risen a lot, so making it at home is a great way to save money.
    • Lower in calories and fat - This is a healthy KFC alternative, so it is lower in calories and fat.
    • Adjustable - You can adjust the seasoning to your own tastes, making it spicier if you want.
    • Kids will love it - If your kids love fast food, then give this a try.

    Ingredients and substitutions

    • Chicken - We used boneless and skinless chicken breasts to keep it nice and lean. But if you wanted a more authentic KFC flavour, then use boneless and skinless chicken thighs, which are juicier.
    • Flour - This is important as it goes on the chicken first and gives the egg something to cling to. We just used plain flour.
    • Egg - This gives the breadcrumbs something to stick to, otherwise they would just come right off.
    • Breadcrumbs - We used slices of bread to make our own breadcrumbs. This is the coating of the chicken and what makes it nice and crispy. You can use panko breadcrumbs, which we find gets the crispiest, but you could make your own breadcrumbs. Panko is made from a crustless white bread that is processed into flakes and then dried. Because panko has a dryer and flakier consistency than regular breadcrumbs, they absorb less oil.
    • Homemade KFC spice mix - This is our homemade spice mix to get it tasting as close to KFC as possible.

    A full ingredients list with measurements is in the recipe card below.

    How to make Homemade KFC - Step by step

    Prep: Preheat your oven to 200°C/400°F/Gas 6.
    One: Put the breadcrumbs, herbs and spices into a bowl (a). Mix well to combine (b).

    Two shot collage of breadcrumbs, herbs and spices in a bowl, before and after mixing.

    Two: Season the flour with salt and pepper. Coat the chicken in the flour (a). Dip into the whisked egg (b), then into the seasoned breadcrumbs (c).

    Three shot collage of chicken being dredged in the breadcrumb mixture.

    Three: Put the coated chicken on a baking tray and put into the oven for 40 minutes. It may need longer, depending on the size of your chicken pieces.

    Long chicken strips, coated in seasoned breadcrumbs, arranged in a row on a baking sheet.

    Is it healthy?

    It's not called Healthy KFC for nothing! But seriously, it is healthier.

    One thing a lot of us would like to cut back on in a bid to be healthier, and have more disposable income, is fast food and convenience food. Sure, it's easy to just rock up to a drive-thru and put in your order, but who has the money to do that all the time?

    Not only is making it yourself healthier, as you can control exactly what goes into it and portion control, but you have the satisfaction of having made the delicious alternative yourself. With minimal effort too!

    If you want to get that exact KFC flavour, then you are doing to need to deep fry the chicken to get it super crispy. But baking it gets it crispy enough, without a load of extra calories from the oil.

    We have coated ours in breadcrumbs and baked it, rather than dipping it in flour and frying it, so there is going to be a taste difference there. But this is a healthier version after all. Also, KFC use MSG in their recipe and we gave that a miss too.

    Three pieces of Healthy KFC on a white plate.

    KFC Seasoning

    The exact spice seasoning mixture in KFC is a closely guarded secret. However, after a lot of taste testing, we have come up with something that comes very close. You can adjust the spices to suit your own tastes.

    Six different herbs and spices on a white plate.

    Zinger burger recipe

    One of the best things to order at KFC is the Zinger Tower Burger. You can recreate that at home too by taking a piece of this breaded chicken and putting it in a bun with some cheese, lettuce, some Restaurant Style Salsa and one of our Homemade Healthy Hash Browns.

    Healthy KFC on a red and white plate. French fries are in the background.

    What to serve with Healthy KFC

    Here are some suggestions of things to serve with this Healthy KFC:

    • Air Fryer Fries
    • Baked Sweet Potato Fries
    • Grilled Corn
    • Mexican Coleslaw
    • No Mayo Coleslaw
    • Baked Tortilla Chips

    FAQs

    Can you make homemade KFC gluten free?

    This homemade KFC is really easy to make gluten free, as most of the ingredients are gluten free already. Just use some gluten free breadcrumbs and flour for the coating and you are good to go.

    Can you cook healthy KFC in the air fryer?

    You can get this chicken even crispier than the oven by using an air fryer. Simply follow the recipe as below and then put it in your air fryer for 20 minutes until the chicken is cooked through

    How do you store healthy KFC?

    If you have leftovers, then they can be stored in an air tight container and kept in the fridge for 2 days. You can then slice them up and add to salads and sandwiches.

    How do I know when the chicken is cooked?

    This dish cooks in the oven for around 40 minutes, but the exact cooking time will depend on your oven. The best way to ensure that it is cooked through is to use a meat thermometer. Chicken is cooked when it has an internal temperature of 75°C/167°F at the thickest part of the chicken breast.

    heart icon

    Extra tips

    • You can use store bought breadcrumbs, or you can make your own. Panko will give the crispiest results.
    • When breading the chicken, use one hand for putting the chicken in the flour and then putting it in and out of the egg mixture and then another hand for tossing it in breadcrumbs. This is to make sure the breadcrumb hand doesn't get covered in egg and clumps of breadcrumbs. You can also use tongs to prevent messy fingers.
    • To make the chicken extra tender, soak it in buttermilk overnight. Then when you are ready to make it, discard the buttermilk and follow the rest of the recipe.

    More takeout recipes

    • A bowl of vegetable curry and rice with cilantro sprinkled on top
      Slow Cooker Vegetable Curry
    • Lamb Stir-Fry on a white plate next to a pair of chopsticks
      Lamb Stir-Fry
    • Chicken Pesto Burgers sat on a wooden serving board.
      Chicken Pesto Burgers
    • Garlic Mushroom Pizza on a wooden serving board
      Garlic Mushroom Pizza

    If you’ve tried this healthy KFC recipe, let us know how you got on in the comments below.
    Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.

    Recipe

    A piece of Healthy KFC on a plate with fries and slaw.

    Healthier KFC

    By: Dannii Martin
    Seasoned and breaded chicken breasts that are baked to crispy perfection for the Healthy KFC alternative.
    The words low carb in a white circle.
    Low Carb
    the words low fat in a white circle.
    Low Fat
    4.75 from 36 votes
    Pin Print Save recipe Recipe saved!
    Course: Main Course
    Cuisine: American
    Prep: 10 minutes mins
    Cook: 40 minutes mins
    Total: 50 minutes mins
    Servings: 4 people
    Calories: 139kcal
    Allergens:
    An illustration of a cracked egg.
    Eggs
    An illustration of two ears of wheat.
    Gluten
    An illustration of a cow's head.
    Meat
    Prevent your screen from going dark

    Ingredients

    • 300 g (10.5 oz) Chicken breast
    • 1 Egg - whisked
    • 1 slice Whole wheat bread - blended into breadcrumbs
    • 2 tablespoon Plain flour
    • 1 pinch Sea salt and black pepper
    • 1 teaspoon Garlic powder
    • 0.5 teaspoon Smoked paprika
    • 0.5 teaspoon Dried thyme
    • 0.5 teaspoon Dried oregano
    • 0.5 teaspoon Ground ginger
    • 0.5 teaspoon Cayenne pepper

    Instructions

    • Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.
    • Put the breadcrumbs (made from 1 slice Whole wheat bread), 1 teaspoon Garlic powder, 0.5 teaspoon Smoked paprika, 0.5 teaspoon Dried thyme, 0.5 teaspoon Dried oregano, 0.5 teaspoon Ground ginger and 0.5 teaspoon Cayenne pepper into a bowl. Mix well to combine.
    • Season 2 tablespoon Plain flour with 1 pinch Sea salt and black pepper. Coat 300 g Chicken breast in the flour. Dip into the 1 Egg (whisked), then into the seasoned breadcrumbs.
    • Put the coated chicken on a baking tray and put into the oven for 40 minutes. It may need longer, depending on the size of your chicken pieces.

    Recipe tips

    • You can use store bought breadcrumbs, or you can make your own. Panko will give the crispiest results.
    • When breading the chicken, use one hand for putting the chicken in the flour and then putting it in and out of the egg mixture and then another hand for tossing it in breadcrumbs. This is to make sure the breadcrumb hand doesn't get covered in egg and clumps of breadcrumbs. You can also use tongs to prevent messy fingers.
    • To make the chicken extra tender, soak it in buttermilk overnight. Then when you are ready to make it, discard the buttermilk and follow the rest of the recipe.

    Nutritional Information

    Serving: 1piece | Calories: 139kcal | Carbohydrates: 7g | Protein: 19g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 89mg | Sodium: 135mg | Potassium: 342mg | Fiber: 1g | Sugar: 0.4g | Vitamin A: 322IU | Vitamin C: 1mg | Calcium: 30mg | Iron: 1mg

    The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.

    You'll love these too...

    • Creamy chicken orzo in a large silver pan.
      Creamy Chicken Orzo
    • Three slow cooker chicken breasts on a plate, one is sliced.
      Slow Cooker Chicken Breast
    • Air Fryer Stuffed Chicken Breast on a wooden serving board.
      Air Fryer Stuffed Chicken Breast
    • Chicken pesto pasta on a plate next to a blue towel.
      Chicken Pesto Pasta

    Reader Interactions

    Comments

    1. Jasmine

      September 22, 2023 at 7:45 pm

      5 stars
      This was SO good. So much healthier than KFC and the flavour was really authentic too.

      Reply
    2. John Curtain

      May 15, 2021 at 5:34 pm

      5 stars
      this must be my third time making these, I can't get anough of these! i have personallised them to me by reducing the cayenne chilli pepper and adding mixed herbs (i add mixed herbs on everything)

      Reply
      • Susi

        July 28, 2021 at 9:04 pm

        1 star
        This recipe looked delicious. Unfortunately the chicken was dry but I think I sliced the chicken too finely. Also the sweet potato fries were soggy and not crisp. I followed the recipe for these exactly. I'm sorry but I won't be trying this recipe again. It was also quite time consuming!

        Reply
        • Dannii

          August 02, 2021 at 7:11 pm

          Sorry to hear you didn't enjoy it. Yes, if the chicken it sliced too thin, then it will change the cooking time and it would end up dry if you still used the cooking time in this recipe. As for the sweet potato fries, they definitely shouldn't be soggy. It will depend on your oven and it being at the exact temperature. Did the fries also have lots of space on the baking tray? If they are too close together they will not get crispy.

          Reply
    3. Cheran

      March 22, 2021 at 8:17 pm

      Hiii, this looks so amazing. Definitely going to try. I was wondering two things. Firstly, could they be coated then frozen as I usually meal prep for the week? Secondly, does the 300g of chicken make up 4 servings?
      Thank you so much. Really enjoy your recipes.

      Reply
      • Dannii

        March 25, 2021 at 7:37 pm

        Yes, 300g is for 4 portions and yes you can coat them and then flash freeze them. Hope you enjoy them!

        Reply
    4. Carl

      January 04, 2021 at 9:05 pm

      Edit Required. re: Gluten Free ... You should probably use Gluten Free flour prior to dipping in the egg ...

      Reply
      • Dannii

        January 05, 2021 at 7:04 am

        Thanks for letting us know we missed that out.

        Reply
    5. peter drake

      January 04, 2021 at 9:04 pm

      Coulyou use drumsticks for this recipe

      Reply
      • Dannii

        January 05, 2021 at 7:05 am

        Yes, you could. It would change the nutritional value and cooking time though.

        Reply
    6. Noelle Simpson

      January 04, 2021 at 8:20 pm

      5 stars
      Great idea! Super easy way to make a delicious meal healthier. Thanks for sharing this great idea

      Reply
    7. Priya Lakshminarayan

      January 04, 2021 at 7:32 pm

      5 stars
      Love the sound of it! Looks so good..perfect for entertaining!

      Reply
    8. Cat

      January 04, 2021 at 7:05 pm

      This looks even better than KFC! Love that it's a healthier version too, saving to make soon!

      Reply
    « Older Comments

    Made this recipe? Let me know! Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Healthy KFC with a text title overlay.
    Dannii in hat and glasses stood on a beach.

    Welcome!
    My name is Dannii. Here you will find easy family recipes with a healthy twist.
    Established in 2011, Hungry Healthy Happy has become one of the UK's most popular food blogs, with two successful recipe books published.

    About HHH»

    Slow Cooker Recipes

    • Slow cooker beef ragu in a bowl with a fork.
      Slow Cooker Beef Ragu
    • Slow Cooker Spanish Chicken on a blue plate with a knife and fork.
      Slow Cooker Spanish Chicken
    • A plate of slow cooker butter chicken on a bed of rice.
      Slow Cooker Butter Chicken
    • Slow Cooker Roast Beef on a board with some horseradish sauce.
      Slow Cooker Roast Beef (With Gravy)
    • Slow cooker chicken korma on a round blue plate.
      Slow Cooker Chicken Korma
    • Slow cooker rice pudding topped with raisins and cinnamon.
      Slow Cooker Rice Pudding

    Featured in

    Collage of media outlet logos.

    Popular Recipes

    • A pile of air fryer chips.
      The Best Air Fryer Chips
    • 10 Minute Chickpea and Spinach Curry on a blue and white plate.
      10 Minute Chickpea and Spinach Curry
    • Easy tomato pasta sauce coating tagliatelle on a white plate.
      Easy Tomato Pasta Sauce
    • Slow cooker beef brisket sliced up on a serving board.
      Slow Cooker Beef Brisket

    Footer

    Healthy KFC with a text title overlay.

    Help & Information

    • Contact
    • Privacy Policy
    • Accessibility Policy
    • Advertising
    • Blog

    About us

    • About us
    • Newsletter Sign Up!
    • Press enquiries
    • Web Stories
    • FAQ

    Follow us

    • Twitter
    • Facebook
    • Instagram
    • Pinterest
    • TikTok
    • YouTube

    ^ back to top

    Featured in

    A selection of publications that Hungry Healthy Happy has been featured in

    As an Amazon Associate we earn from qualifying purchases.

    Copyright © 2011-2023 Hungry Healthy Happy • All Rights Reserved • Site Design by D Martin

    • 502
    1.4K shares