Southern Fried Chicken

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This southern favorite can now be eaten with no guilt!

Enjoy southern fried chicken, Skinny Ms. style!

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Southern Fried Chicken

This baked version of a deep-fried dish won't leave you disappointed and will have you asking for more!
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Yield 4 people
Serving Size 1 chicken breast
Course Dinner
Cuisine American
Author SkinnyMs.


  • 4 boneless skinless chicken breasts
  • 1 egg white slightly beaten
  • 1 cup white whole wheat flour
  • 1 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon kosher salt
  • 1/4 cup canola oil


  • Preheat oven to 375 degrees.
  • Place the flour, black pepper and cayenne pepper in a gallon size zip lock bag.
  • Dip chicken one piece at a time into egg white, allowing excess to drip off. Place chicken one at a time in the bag with flour mixture, shake the bag to lightly coat, remove the chicken and set aside.
  • Add oil to an oven-safe skillet, turn to medium heat. Oil is the right temperature when a pinch of flour dropped in sizzles. Do NOT allow oil to get to the smoking point.
  • Brown chicken on both sides, about 8 minutes on each side. Leave chicken in skillet and place in the oven, do not cover. Cook 30 minutes. Place chicken on paper towels to remove excess oil.


There should be about 3/4 cup flour remaining after coating chicken. Also, about 1/2 the oil will remain after chicken is removed from skillet. This is so much healthier than deep frying chicken...and tastes great too!

Nutrition Information

Serving: 1chicken breast | Calories: 487kcal | Carbohydrates: 22g | Protein: 53g | Fat: 20g | Saturated Fat: 2g | Cholesterol: 145mg | Sodium: 565mg | Potassium: 881mg | Fiber: 3g | Sugar: 1g | Vitamin A: 172IU | Vitamin C: 3mg | Calcium: 31mg | Iron: 2mg |
SmartPoints (Freestyle): 3
Keywords Budget-Friendly, Diabetic-Friendly, Kid-Friendly

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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    1. Angela, The serving is 1/2 of a split breast. If the chicken breasts you buy are small,then it would be the entire 1/2.

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