The Healthy Fried Chicken Recipe You've Been Waiting For

by Sarah Gilligan
  • Total Time: 60 Mins
  • Cook: 50 Mins
  • Prep: 10 Mins
  • Serves: 4 Thighs
On Z Living's series Now Eat Thischef Rocco DiSpirito improves the nutritional value of classically unhealthy meals, and one of his most popular creations is a healthy fried chicken recipe. He's made a version of this for the show, and included one in his hit book also titled Now Eat This

In the book, DiSpirito discusses his secret trick—flash frying, and how else he makes this fried chicken recipe healthy. In it DiSpirito writes, "Flash frying is a high-heat, deep-frying technique used to rapidly brown small pieces of quick-cooking food such as tiny calamary or small shrimp to avoid overcooking them before the crust browns. Flash frying requires an oil temperature of at least 400°F—which means you have to use an oil with a high smoke point, like grapeseed oil. By poaching the chicken first and then flash frying it, I was able to eliminate 20 grams of fat and at least 250 calories from traditional fried chicken. Becaue the chicken is already cooked. it only has to spend enough time in the hot oil to brown the crust, which means it absorbs less oil.


  • 3 cups low-fat, low-sodium chicken broth
  • Salt
  • 4 skinless, bone-in chicken thighs
  • 2 quarts grapeseed oil
  • 1 1/2 cups whole wheat flour
  • 1 tablespoon sweet paprika
  • 1 1/2 teaspoons celery salt
  • 1 tablespoon freshly ground black pepper
  • 1 teaspoon salt
  • 1/2 teaspoon cayenne pepper
  • 2 cups low-fat buttermilk



1. Heat the chicken broth in a medium saucepot over high heat, seasoning it generously with salt. Add the chicken thights to the pan and bring the broth to a simmer. Cover, and reduce the heat to low. Simmer gently until the chicken is tender, about 40 minutes. Remove the thighs from the liquid, pat them dry, and set them aside on a platter; cover it with foil to keep them warm.

2. While the chicken is cooking, pour the grapeseed oil into a large pot with high sides, and bring it to 400°F over high heat. Set a wire rack in a rimmed baking sheet or over several layers of paper towels (for draining the chicken). In a shallow dish, combine the flour with paprika, celery salt, black pepper, 1 teaspoon salt, and the cayenne. Use a whisk to thoroughly combine the ingredients. 

3. Combine the warm chicken thighs with the buttermilk in a large bowl, coating them completely. Dredge the thighs in the seasoned flour. Then dip the thighs in buttermilk and dredge them in the seasoned flour once more, to double-coat the chicken. Shake off any excess flour.

4. Fry the chicken, 2 pieces at a time, in the hot oil unil deep golden brown, 30 seconds to 1 minute. Drain on the wire rack, and serve immediately. 


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