Buttermilk Oven-Fried Chicken

Dipping chicken in egg whites allows the cornflake coating to adhere to the meat and also creates a crispy crust.

Yield: Makes 8 servings
Recipe from Southern Living

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Nutritional Information

Amount per serving
  • Calories: 431
  • Calories from fat: 13%
  • Fat: 5.7g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 1.3g
  • Protein: 66g
  • Carbohydrate: 24g
  • Fiber: 0.7g
  • Cholesterol: 180mg
  • Iron: 3.3mg
  • Sodium: 426mg
  • Calcium: 53mg


  • 3 skinned and boned chicken breast halves (about 1 1/3 pounds)
  • 5 skinned and boned chicken thighs (about 1 1/4 pounds)
  • 2 cups fat-free buttermilk
  • 1 cup all-purpose flour
  • 1 tablespoon poultry seasoning
  • 1 teaspoon lemon pepper
  • 4 egg whites
  • 6 cups cornflakes cereal, coarsely crushed
  • Vegetable cooking spray


  1. Place chicken and buttermilk in a large bowl or zip-top plastic bag, turning chicken to coat all sides. Cover or seal, and chill 8 hours. Drain chicken, discarding buttermilk.
  2. Combine flour, poultry seasoning, and lemon pepper in a bowl. Set aside.
  3. Whisk egg whites in a medium bowl until frothy.
  4. Dredge chicken in flour mixture, dip in egg whites; gently press chicken in crushed cereal.
  5. Arrange chicken on a wire rack coated with cooking spray in an aluminum foil-lined 15- x 10-inch jellyroll pan. (Do not overlap chicken.) Lightly coat chicken evenly on both sides with cooking spray.
  6. Bake at 375° for 45 minutes or until chicken is done.
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