We all know how good fried chicken is, but unfortunately we also know it’s not the best thing for you. Fried chicken is generally breaded in white refined flour and deep fried in oil. The first time I had Nashville Hot Chicken, it was so good I knew I had to figure out a way to make a healthier version. Enter this oven-fried, gluten- and dairy-free Nashville Hot chicken.
What is Nashville Hot Chicken?
Nashville Hot Chicken is spicy fried chicken, a popular food in Nashville, Tennessee. It is often served with pickles and white bread. Some even make it in to a sandwich. If you are in Nashville, a popular place to eat Hot Chicken is Hattie B’s. I certainly recommend it, but know ahead of time that each location can be really crowded due to its popularity.
So, what’s healthy about it?
This healthier version of Nashville Hot Chicken is oven-fried, gluten-free, and dairy-free. Instead of deep frying it in a ton of oil, it is lightly oiled and baked resulting in a crispy fried-like coating. I swear you won’t be able to tell it wasn’t fried. And instead of using the white-refined flour to bread the chicken, I opted for a gluten-free option using cornstarch, chickpea flour, and cornflakes. It still creates a nice flour-like coating without all the refined carbohydrates. And lastly, it is dairy-free by making an almond milk marinade instead of a buttermilk marinade. This oven-fried chicken will certainly fool you because it tastes super indulgent and like the real deal.
Tips for Oven-Fried Hot Chicken:
- Bake chicken on a metal baking sheet– don’t use a glass dish or dutch oven. You want the chicken to crisp up and is best cooked on metal that heats up really well.
- Don’t overcrowd the pan. Again, you want the chicken to crisp up and overcrowding the pan will make the chicken not as crispy and potentially even soggy.
- Dip chicken in cornstarch, then back into the almond milk, then into the chickpea flour mixture. By dipping into the almond milk in between the cornstarch and the chickpea flour mixture will ensure a nice crispy coating that will stay on the chicken.
- Spray the tops of the breaded chicken with avocado oil or a neutral vegetable oil. This will help the breading to crisp up ensuring a fried-like coating on the chicken.
- Start with 1-2 teaspoons of cayenne pepper in the hot oil. That sh*t can be hot, so make sure you taste test it before brushing it all over the chicken.
- Serve with pickles and your favorite Southern sides. My favorite is Mac and Cheese and Collard Greens- not traditional but it’s good.
If you make this Oven-Fried Nashville Hot Chicken, feel free to leave a comment or share it with me on instagram at @thenutritionfiend or Pinterest at @leangreennutrit. I love hearing from you guys. Cheers!
Oven-Fried Nashville Hot Chicken
Ingredients
Oven-Fried Chicken
- 2 lbs Chicken thighs I used boneless and skinless
- 1.5 cups Almond Milk plain and unsweetened
- 1 teaspoon Apple Cider Vinegar
- 1 teaspoon Tabasco or Vinegar-Based Hot Sauce optional
- 1.5 cups Cornstarch
- 1.5 cups Chickpea Flour
- 1.5 cups Cornflakes finely crushed
- 1 teaspoon Salt
Hot Oil
- 1/3 cup Neutral Vegetable Oil I used avocado oil
- 2-3 teaspoons Cayenne Pepper
- 1-2 tablespoons Honey
- 2 teaspoons Paprika
- 1 teaspoon Garlic Powder
- 1/2 teaspoon Salt
- 1/2 teaspoon Pepper
Instructions
Oven-Fried Chicken
- In a large mixing bowl, whisk together the almond milk, apple cider vinegar, and tabasco (if using it). Wait a few minutes for the almond milk to curdle a little bit forming your "buttermilk-like" marinade. Add the chicken thighs and make sure it is submerged. Marinate for at least 30 minute or up to overnight.
- Preheat oven to 425 degrees Fahrenheit and grease a large baking sheet.
- Place the cornstarch in one bowl and the chickpea flour, crushed cornflakes, 1/4 cup of the almond milk brine, and salt in another bowl. Mix the chickpea flour and cornflake mixture- it should be the texture of coarse meal with some larger pieces.
- Working with one piece of chicken at a time, dredge in the cornstarch and gently tapping to remove excess. Then dip the chicken back into the almond milk mixture and let the excess drip back into the bowl. Coat the chicken in the chickpea flour and cornflake mixture, pressing firmly to ensure it sticks. Place the coated chicken onto the greased baking sheet. Repeat for each piece of chicken.
- Lightly spray the tops of the breaded chicken things with avocado oil or a neutral vegetable oil. Place the chicken into the oven and bake for 15-20 minutes, then flip the chicken thighs and bake for another 10 minutes until the chicken is golden brown and reached 165 degrees Fahrenheit.
- Brush with the hot oil mixture. Serve with your favorite Southern cuisine sides or make a fried chicken sandwich. Enjoy!
Hot Oil
- Whisk together all ingredients into a bowl.
- Brush over the cooked chicken pieces. Serve and enjoy!
Leave a Reply