Fitness / February 29, 2024

Crispy Cornflake Chicken

Prepare a dinner that’s a hit with the whole family. Make Crispy Cornflake Chicken—plump and juicy meat covered in a super-crunchy coating made with ingredients you already have in your kitchen.

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I have nothing against Colonel Sanders. His chicken has been the highlight of many a family picnic. But I don’t always have Col. Sanders money, and the amount of grease on my fingertips after we finish a bucket of chicken tells me it should be enjoyed in moderation.

That’s why I made it my life’s goal (at least, whenever I get a craving for those 11 herbs and spices) to develop a healthy recipe that satisfies my family’s craving for crispy chicken. I don’t use as many herbs and spices; I use something more ingenious: corn flakes.

Thanks to this cereal star, I can create a coating that crunches without the cholesterol. Make it and you’ll ‘C’ what I mean! It comes together in no time—it might even be quicker to make than it is to have fried chicken delivered!

Try this recipe and you’ll be convinced. Corn flakes… they’re not just for breakfast anymore.

Is Crispy Cornflake Chicken Healthy?

If you’ve just read my introduction, you’ll know that this dish is healthier than the fast-food equivalent. Most of the ingredients are whole and natural, save for the corn flakes and olive oil spray (though you can use regular olive oil if this is a concern). It’s also suitable for gluten-free, paleo (replace the corn flakes with crushed nuts like almonds or pecans or coconut flour, and use olive oil instead of a spray) and keto (replace the corn flakes with crushed pork rinds, almond flour, or coconut flour) diets.

Which Other Cereals Can I Use as a Coating?

So you’ve grabbed that box of corn flakes at dinnertime and now you’re wondering which other cereals can be used beyond the morning hours. Well, when it comes to coating your chicken, you’ve got options.

Bran Flakes: Similar to corn flakes but with a nutty finish to them and more of a crunch.

Rice Krispies: A gluten-free option that can be turned into a finer coating (if larger flakes on your chicken proves difficult to eat).

Chex: There are several varieties, though the plain rice version will suit this recipe nicely.

Cheerios: Another with many varieties. Plain, multigrain, or whole grain will serve our purpose.

Granola: Seeds and nuts can be transformed into a chicken coating with ease. A hearty and nutritious option.

INGREDIENTS

1 1/4 lb. chicken tenders (or boneless skinless chicken breasts cut into 1-inch strips)
1/2 cup low-fat milk
2 large eggs
4 cups cornflakes, unsweetened
1 tsp smoked paprika
1/4 tsp garlic powder
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
olive oil spray
fresh parsley, finely chopped

INSTRUCTIONS

Prep

Get your oven hot and ready, and set up your coating station with whisked eggs and milk, plus seasoned cornflake crumbs.

Coat

Season the chicken, then dip and roll each piece in the milk mixture followed by the cornflake crumbs for that perfect crunchy coating.

Bake

Lay the chicken tenders out on your prepared baking sheet, give them a quick spray of oil, and pop them into the oven until they’re golden and irresistible.

Garnish

Give your baked chicken tenders a sprinkle of fresh parsley for a touch of green and a fresh flavor contrast, then dig in.

DEVOUR!

FAQs & Tips

Can I prep the chicken?

Certainly. You can let it marinate in the milk mix for up to 24 hours before you plan on cooking the chicken. If you go this route, I suggest using buttermilk (or adding lemon juice to your low-fat milk). The acid will break down the protein in the chicken and tenderize it. Once it’s done marinating, add the cornflake coating and continue with the recipe.

What if I don’t have a food processor?

Then you may actually have more fun! Put the flakes in a Ziploc bag and smash them with a mallet or some other blunt object. It may not turn out as fine as it would with a food processor but that’s not necessarily a bad thing.

Should I use buttermilk instead of low-fat milk?

I touch on this in the first question. Buttermilk is more acidic than low-fat milk, which makes it the ideal marinade. It also has a nice tanginess to it. If these elements are important to you then buttermilk is the way to go. If you’re just looking for a liquid that will hold the coating in place then low-fat is fine.

How do I know when the chicken is done?

Always use a meat thermometer when cooking chicken, especially when the chicken is coated and you can’t examine its color very well. Insert it into the thickest part of the chicken; when it reaches 165°F, it’s ready.

What exactly are chicken tenders?

Also known as chicken fingers or strips, tenders are taken from the breast of the bird (the underside, to be exact). They’re boneless, skinless and cut into a convenient size, perfect for kids’ small hands.

Serving Suggestions

Given I developed this recipe as an alternative to fast-food fried chicken, I’m going to suggest sides that you may associate with the work of the Colonel. For a salad, go with my Apple Coleslaw, a sweet twist on the slaw you know. Want some spuds? Whip up a batch of Parmesan Potatoes (maybe even sprinkle some Parmesan on the chicken!). And one dish of comfort food deserves another, so make Vegan Mac and Cheese with Butternut Squash!

Crispy Cornflake Chicken

Prepare a dinner that’s a hit with the whole family. Make Crispy Cornflake Chicken—plump and juicy meat covered in a super-crunchy coating made with ingredients you already have in your kitchen.

Prep Time 20

Cook Time 25

Total Time 45

Servings

Calories 205kcal

Author FoodFaithFitness

Ingredients

1 1/4 lb. chicken tenders or boneless skinless chicken breasts cut into 1-inch strips
1/2 cup low-fat milk
2 large eggs
4 cups cornflakes unsweetened
1 tsp smoked paprika
1/4 tsp garlic powder
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
olive oil spray
fresh parsley finely chopped

Instructions

Preheat your oven to 425°F. Line a baking sheet with parchment paper and lightly coat with olive oil spray to prevent sticking.
In a shallow dish, whisk together the low-fat milk and eggs.
In a food processor, pulse the cornflakes, smoked paprika, garlic powder, sea salt and black pepper until you have coarse crumbs. Transfer this mixture to a shallow dish.
Lightly season the chicken tenders with additional salt and pepper. Dip each tender first into the milk and egg mixture (allow excess to drip off), then press into the cornflake mixture.
Arrange the coated chicken tenders on the prepared baking sheet in a single layer. Ensure they do not touch.
Spray the tops of the chicken tenders with a light coating of olive oil spray. It will give them a golden color.
Bake for 25 minutes, until the chicken is cooked through and the coating is crispy and golden brown.
Remove from the oven and let the chicken tenders rest for a few minutes. Sprinkle with finely chopped fresh parsley and serve.
DEVOUR!