Crispy High Protein Fried Chicken Breast Recipe

High Protein Fried Chicken Breast Recipe

Fried chicken is an all-time favorite comfort food, but it often gets a bad rap for being unhealthy. This High Protein Fried Chicken Breast Recipe brings you the best of both worlds—crispy, flavorful chicken that’s packed with protein. Perfect for those who want to indulge without the guilt, this recipe is ideal for fitness enthusiasts, meal preppers, or anyone looking for a delicious dinner option.

In this article, we will guide you through the process of making high protein fried chicken using lean chicken breasts. We’ll also provide tips to ensure your chicken comes out crispy every time. So, let’s get started!

Ingredients

• 4 boneless, skinless chicken breasts (about 1.5 pounds)
• 1 cup buttermilk
• 1 cup whole wheat flour
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1/2 teaspoon cayenne pepper (optional)
• Vegetable oil (for frying)

Instructions

1. Begin by marinating the chicken breasts in buttermilk. Place the chicken in a bowl or zip-top bag and pour the buttermilk over it. Seal and refrigerate for at least 30 minutes, or up to overnight for extra tenderness.
2. In a separate bowl, combine the whole wheat flour, garlic powder, onion powder, smoked paprika, black pepper, salt, and cayenne pepper. Mix well to ensure an even distribution of spices.
3. After marinating, remove the chicken from the buttermilk and allow any excess to drip off. Dredge each chicken breast in the seasoned flour mixture, pressing lightly to adhere.
4. Heat about 1 inch of vegetable oil in a large skillet over medium-high heat. You can test the oil’s readiness by dropping a small amount of flour into it; if it sizzles, it’s ready.
5. Carefully place the coated chicken breasts in the hot oil. Fry for about 5-7 minutes on each side, or until they reach a golden brown color and an internal temperature of 165°F.
6. Once cooked, remove the chicken from the skillet and place it on a wire rack or paper towels to drain excess oil. This helps maintain its crispiness.
7. Serve hot with your favorite sides, such as roasted vegetables or a fresh salad.

Tips for Perfect High Protein Fried Chicken

To achieve the best results, consider the following tips:

• Marinate Longer: For even juicier chicken, marinate it overnight. The longer the chicken sits in buttermilk, the more tender it becomes.
• Use a Thermometer: Always check the internal temperature. Chicken should reach 165°F for safe consumption.
• Don’t Overcrowd the Pan: Fry in batches if necessary. Overcrowding lowers the oil temperature and can lead to soggy chicken.
• Rest the Chicken: Allow the chicken to rest after frying to help retain moisture.

Frequently Asked Questions

1. Can I use chicken thighs instead of breasts?

Yes, chicken thighs can be used for a juicier result. Just adjust the cooking time as they may take a bit longer to reach the safe internal temperature.

2. Is it possible to bake this chicken instead of frying?

Absolutely! You can bake the coated chicken in a preheated oven at 400°F for about 25-30 minutes, flipping halfway through, until golden brown and cooked through.

3. How can I store leftovers?

Store any leftover chicken in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain its crispiness.

4. Can I make this recipe gluten-free?

Yes! Simply substitute the whole wheat flour with a gluten-free flour blend, and ensure your buttermilk is gluten-free as well.

Conclusion

This High Protein Fried Chicken Breast Recipe is a delicious way to enjoy a classic dish without the guilt. With its crispy exterior and juicy interior, it’s sure to become a staple in your kitchen. Whether you’re serving it at a family gathering or meal prepping for the week, this recipe is versatile and satisfying. Try it today, and don’t forget to share your results!

Get creative with your sides, like a fresh garden salad or roasted sweet potatoes, to complement this dish. Happy cooking!