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  • The Main Dish
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Pecan Crusted Healthy Fried Chicken

6 Comments

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Marinated in buttermilk and dipped in a spicy nut crust, Pecan Crusted Healthy Fried Chicken is moist on the inside and deliciously crunchy on the outside.

Three Pecan Crusted Healthy Fried Chicken

Here’s a recipe that transforms chicken tenders that you just throw together so the kids will eat something, to a meal that adults will also love and I daresay this is company worthy too. Pecan Crusted Healthy Fried Chicken is ready with almost no effort. 

Marinated in buttermilk, the chicken is guaranteed to be moist on the inside while smoky spices and crushed pecans add a punch of crunch on the outside. Frying in healthy oils for a short period of time is the healthy part of this fried chicken recipe. Good oil options here are light olive oil, (not extra virgin), avocado or expeller pressed canola oil (non-GMO).

Pecan Crusted Healthy Fried Chicken

Plan ahead to allow time for the chicken to marinade, plus after dredging the meat, refrigerating for an additional 30 minutes ensures the crust will adhere during frying and helps to infuse the spices into the chicken. Great served picnic style for adults and kids alike. The ingredient list seems daunting at first glance, but the spice mix can be put together anytime in advance and there’s nothing complicated or fussy about the final preparation.

Three Pecan Crusted Healthy Fried Chicken Tenders

Pecan Crusted Healthy Fried Chicken is excellent when reheated, so feel free to fry the day before serving! Cook’s note: If you prefer to ditch the frying step and prepare this dish in the oven, the flavor is still excellent, but the crust is a little softer and not as golden as pictured here. My family likes this meal served family-style, dumped on newspaper in the center of the table for easy, finger-licking noshing. 

Close up of Pecan Crusted Healthy Fried Chicken

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5 from 3 votes

Pecan Crusted Healthy Fried Chicken

Marinated in buttermilk and dipped in a spicy pecan crust, this fried chicken is super moist on the inside and deliciously crunchy on the outside.
Prep Time 1 hour
Cook Time 6 minutes
Total Time 1 hour 6 minutes
Servings 6
Calories 627
Author Good Dinner Mom

Ingredients 

  • 6 boneless, skinless chicken breast halves, cut into tenders or strips
  • 1 ½ cups buttermilk
  • 2 cups raw pecans
  • 1 ⅓ cups flour
  • 1 ½ teaspoons salt
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • ½ teaspoon ground black pepper
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • ¼ teaspoon onion powder
  • ¼ teaspoon cayenne pepper
  • Oil for frying

Instructions

  • Place chicken 6 pieces in a bowl, cover with 1 ½ cups buttermilk and marinade for 30 minutes at room temperature.
  • In a food processor, pulse 2 cups pecans, 1 ⅓ cups flour, 1 ½ teaspoons salt, ½ teaspoon garlic powder, ½ teaspoon paprika, ½ teaspoon pepper, ½ teaspoon oregano, ½ teaspoon thyme, ¼ teaspoon onion powder, and ¼ teaspoon cayenne until the nuts are roughly chopped.
  • Transfer the pecan mixture to a bowl and, one at a time, coat the chicken pieces thoroughly.
  • Set the coated pieces on a baking sheet, cover with plastic wrap, and refrigerate for an additional 30 minutes.
  • Fill a cast-iron or heavy non-stick skillethalfway with oil and heat over medium-high heat until hot but not smoking.
  • Cook the chicken 2 to 3 minutes per side, or until dark golden.
  • Drain the chicken on paper towels and serve hot.
Nutrition Facts
Pecan Crusted Healthy Fried Chicken
Amount Per Serving
Calories 627 Calories from Fat 288
% Daily Value*
Fat 32g49%
Saturated Fat 5g31%
Trans Fat 0.03g
Polyunsaturated Fat 8g
Monounsaturated Fat 16g
Cholesterol 151mg50%
Sodium 908mg39%
Potassium 1097mg31%
Carbohydrates 29g10%
Fiber 4g17%
Sugar 4g4%
Protein 56g112%
Vitamin A 309IU6%
Vitamin C 3mg4%
Calcium 114mg11%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

Recipe adapted from Chef Lee Bailey in O Magazine’s Cookbook.

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Published on August 4, 2015

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    Recipe Rating




  1. shawny h says

    March 2, 2022 at 6:05 AM

    5 stars
    Delicious! This could be a meal I would buy at a fancy restaurant! I made this exactly as written and it was fantastic!

    Reply
  2. abby h says

    March 1, 2022 at 6:46 AM

    5 stars
    Delish and easy! Even my 12 year old loved it! Used a rolling pin to crush the pecans! Next time I’ll use half the salt and double the pecan mixture. Thanks for a great recipe we loved it!

    Reply
  3. autumn k says

    March 1, 2022 at 6:42 AM

    5 stars
    This was very tasty, not to mention quick, easy, and healthy! substituted gluten free flour and it worked beautifully. Definitely a keeper!

    Reply
  4. Kevin | KevinIsCooking says

    August 6, 2015 at 2:34 PM

    Buttermilk does the trick, right? Been using it for years, THE best marinade for chicken. It gets the meat so tender. Fantastic recipe and photos here. šŸ™‚

    Reply
    • Sally says

      August 8, 2015 at 11:08 AM

      Kevin, you are so right. I also soak onion slices in buttermilk before dredging and frying for skinny onion rings. Adds just the right brightness to the onions. My grandpa used to drink a tall glass of cold buttermilk with steak dinner and when I was a little kid, that just didn’t work for me at all :D. I still don’t drink it straight but what a wonderful marinade and compliment to many recipes. Thanks for stopping by, my friend. Have a glorious weekend! p.s. I’m getting me some salmon filets tomorrow to make your smoked salmon!

      Reply
  5. mila furman says

    August 5, 2015 at 9:28 AM

    Ohhh yummy!!! I could so see these being delicious even served cold! Yum!!!

    Reply
About Sally - Good Dinner Mom.

About Good Dinner Mom

My name is Sally and I love to be in the kitchen. Making fresh, unique dishes is my way of showing love for family and friends and I hope that here you’ll find recipes of both healthy and indulgent dishes that will inspire you to cook more at home while sharing some love of your own. more about me

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