Sheet Pan Fried Chicken Recipe

If you've been searching for a fried chicken recipe with minimal grease, we have the perfect one here! Recipe developer Kit Hondrum from Kit's Kitchen will tell you exactly what to do, so you can skip the frying pan and get straight to the basics. The method in this recipe includes the same seasoning and breading process as regular fried chicken, yet it omits the fry pan and oil. Who doesn't want a simplified way to feed the family?

Fried chicken is unanimously connected to the deep South, especially Kentucky. But where did it truly originate from? History has it that Scottish immigrants brought the concept of fried chicken to America around the 1800s (via The Scotsman). The Scots are known for deep-frying various foods in fats, according to Anglotopia. From frying cheeseburgers and pizza to Cadbury eggs, they fry it all!

We've come up with a delicious, grease-free version, so you can prepare a healthier meal for you and your family. If you buy a whole chicken, you're in good shape. This method yields six servings, enough for a family of five or more. Let's get into the details so you can make this sheet pan fried chicken ASAP.

Gather the ingredients for sheet pan fried chicken

To begin, you'll need to get one whole chicken that weighs 4 to 5 pounds. Then, wash and cut the chicken into eight sections. Additionally, have buttermilk on hand, along with fine sea salt and black pepper. For the breading, use all-purpose flour, panko breadcrumbs, garlic powder, baking powder, and paprika. You'll also need onion powder, cayenne pepper, and a bit of avocado oil spray. If your family prefers certain pieces of chicken over others, Hondrum says, "You can also use bone-in chicken thighs for this recipe."

Marinate the chicken in buttermilk

First, place the washed chicken pieces in a single layer in a baking dish. You can use milk and vinegar or milk and lemon juice to make your own tangy buttermilk from scratch. For the best store-bought brands, check out Organic Valley or Knudson (pictured with the ingredients).

In a glass measuring cup, combine 2 cups of buttermilk, 1 tablespoon of salt, and 1 teaspoon of black pepper. Mix that all together until salt dissolves. Pour the buttermilk concoction over the chicken, and then toss it until everything is coated. Next, cover the dish with plastic wrap, and place it in the refrigerator (to marinate) for four hours. Hondrum advises, "You can marinate for up to 12 hours to tenderize the chicken even more. I haven't tried marinating longer than 12 hours."

Once the marinating time is up, remove the chicken from the buttermilk mixture, and place the pieces on a cutting board for 30 minutes. This takes the chill off, making it more tender.

Season the breading

Now, you'll want to preheat your oven to 400 F. Move the main rack to the lower ⅓ position. Start with a medium-sized mixing bowl. In it, combine 1 ½ cups of flour, 1 cup of panko breadcrumbs, 1 teaspoon of garlic powder, 2 teaspoons of baking powder, and 2 teaspoons of paprika. Also add 2 teaspoons of onion powder, 1 teaspoon of salt, 1 teaspoon of black pepper, and ¼ teaspoon of cayenne pepper. Mix this together very well.

Next, take out a large baking tray, and set a wire rack over top of it. Spray the wire rack with olive oil pan spray to prevent sticking. This is where your chicken will be placed in the next step.

Bread the chicken lightly

Dip one piece of chicken at a time into the dry mixture, and toss until the piece is completely coated. Shake off any excess, and place it on the wire rack atop the baking sheet. Repeat with each of the remaining pieces of chicken until all of the pieces have been breaded. 

Hondrum notes that the marinade adds flavor to the chicken. "The buttermilk marinade makes this chicken super juicy and tender. It also adds a wonderful flavor with the acidity," she says. "This recipe doesn't include egg, so it's great for those with an egg allergy."

Cover the chicken with avacado oil

With the avocado oil, spray the tops and sides of each piece well. (This helps them get crispy and golden brown.) As far as why Hondrum uses avacado oil specifically, she says, "I use avocado oil spray because it's the healthiest high heat option." 

In this recipe, the baking powder in the breading causes it to rise just if the chicken was deep fried. This is standard in fried chicken recipes that use a buttermilk marinade instead of using egg in the breading process. Once the chicken is well sprayed, set it in the oven.

Bake the chicken at 400 F

Bake the beautifully breaded chicken for 60 to 65 minutes, or until the chicken is golden brown on the outside. The breast temperature at the center should be reach 165 F at the thickest part to be fully cooked. If you don't have a meat thermometer, check to be sure the juices to run clear. In case the chicken cooks faster on the outside, Hondrum notes, "If it seems like the chicken is browning too much but they aren't finished cooking, you can loosely tent with foil." 

When you remove the chicken from the oven, keep it on the wire rack until you're ready to serve it. This keeps the bottoms crispy and prevents them from getting soggy. "I should note that since the breasts are so large and juicy, the bottoms of the breasts don't get quite as crispy as the other pieces," Hondrum says.

Once it's ready to serve, this delicious dish is best paired with a carb like rice, or it can also be served with pasta, fresh veggies or french fries. Your side may depend on the season. Hondrum notes, "I love this with potato salad and a big green salad or green beans." We know your family will enjoy this dish, and you'll love the minimal clean up afterwards!

Sheet Pan Fried Chicken Recipe
5 from 10 ratings
We've come up with a delicious, grease-free version of fried chicken, so you can prepare a healthy sheet pan meal for your family.
Prep Time
12
minutes
Cook Time
1
hour
Servings
6
Servings
plate of fried chicken
Total time: 1.2 hours
Ingredients
  • 1 whole chicken (4 to 5 pounds), cut into 8 sections
  • 2 cups buttermilk
  • 1 tablespoon + 1 teaspoon fine sea salt, divided
  • 2 teaspoons black pepper, divided
  • 1 ½ cups all-purpose flour
  • 1 cup panko breadcrumbs
  • 1 tablespoon garlic powder
  • 2 teaspoons baking powder
  • 2 teaspoons paprika
  • 2 teaspoons onion powder
  • ¼ teaspoon cayenne pepper
  • avocado oil spray
Directions
  1. Place the chicken pieces in a single layer in a baking dish.
  2. Combine the buttermilk, 1 tablespoon of salt, and 1 teaspoon of black pepper in a glass measuring cup, and mix until the salt dissolves.
  3. Pour the buttermilk mixture over the chicken, and toss the chicken to coat.
  4. Cover the dish, and place it in the refrigerator for 4 hours.
  5. Remove the chicken from the buttermilk mixture, and place it on a cutting board about 30 minutes before you are going to cook it.
  6. Preheat the oven to 400 F when you're ready to begin. Move the rack to the lower ⅓ position.
  7. Make the dry mix in a medium-sized mixing bowl by combining the flour, breadcrumbs, garlic powder, baking powder, paprika, onion powder, 1 teaspoon of salt, 1 teaspoon of black pepper, and cayenne pepper. Mix well.
  8. Prepare a baking sheet with a wire rack above it, and spray the rack with cooking spray.
  9. Dip one piece of chicken into the dry mixture, and toss to coat. Shake off any excess, and place on the wire rack on top of the baking sheet. Repeat with the remaining pieces of chicken.
  10. Spray the tops and sides well with avocado oil spray, as this helps them get crispy and golden brown.
  11. Bake for 60 to 65 minutes, or until the chicken is golden brown on the outside and the center of the breasts reach 165 F at the middle of the thickest part. If you don't have a meat thermometer, check for the juices to run clear.
Nutrition
Calories per Serving 1,319
Total Fat 107.3 g
Saturated Fat 18.7 g
Trans Fat 0.2 g
Cholesterol 176.8 mg
Total Carbohydrates 38.0 g
Dietary Fiber 2.0 g
Total Sugars 4.5 g
Sodium 1,255.3 mg
Protein 50.5 g
The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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