If you like fried chicken, you’ll love this healthier version!

Average Cost: $17.12
Prep Time: 15 minutes
Average Cook Time: 25 minutes
Average Servings: 9

Recipe Source: cookingmatters.org


  • 2 Pounds boneless chicken pieces
  • 3 Cups cornflakes cereal
  • ⅓ Cup whole wheat flour
  • ½ Teaspoon salt
  • ¼ Teaspoon ground black pepper
  • 2 Large eggs
  • ¼ Cup nonfat milk
  • Non-stick cooking spray


Step 1

Wash hands and sanitize prep area. Preheat oven to 375°F. Remove skin, if any, from chicken pieces. If working with large chicken breasts, cut in half lengthwise for faster cooking time. Trim any excess fat.

Step 2

In a medium bowl, crush cornflakes. In a second medium bowl, mix flour, salt, and black pepper. In a third medium bowl, add eggs and milk. Beat with a fork.

Step 3

Dip each chicken piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes.

Step 4

Coat baking sheet with non-stick cooking spray. Place chicken pieces on sheet, evenly spaced. Spray pieces lightly with cooking spray.

Step 5

Bake for 20–25 minutes, or until internal temperature reaches 165°F.

Utensils Needed

  • Cutting board
  • Sharp knife
  • 3 medium bowls
  • Baking sheet
  • Fork
  • Measuring cups and spoons
  • Food thermometer


Serving Size: 4 oz of cooked chicken

Total Fat7 g
Saturated Fat2 g
Cholesterol130 mg
Sodium310 mg
Total Carbohydrates13 g
Dietary Fiber1 g
Total Sugars2g
Added Sugars0 g
Protein24 g