Oven Fried Chicken

Everyone loves fried chicken and this one is actually healthy. This is also one of my kids’ favorite dinners. It only takes a few minutes of prep and it can easily be doubled for a large group. This is actually my Grandma’s recipe but she cooks it with white flour and butter. She’s 89 and still very active and she was not the least bit interested when I told her about coconut flour and coconut oil as alternatives. The secret is the Lawry’s seasoning salt, so don’t skip that.


  • 2 bone-in breasts and 4 bone-in thighs with skin
  • 1 cup cornmeal of coconut flour
  • 2 tablespoons Lawry’s seasoned salt
  • Pepper
  • A little more Lawry’s seasoned salt
  • Spray on coconut oil (or melted refined coconut oil)
  • Butter (optional)

Heat the oven to 350. Pour cornmeal or coconut flour into large ziplock baggie and add Lawry’s. Rinse all chicken pieces. One at a time, put each chicken piece into the baggie and move around until fully coated. Lightly spray the baking sheet and place chicken on baking sheet skin side up. Thoroughly spray each piece with the coconut oil (spectrum makes a good one). Make sure you really coat it or it won’t brown. Sprinkle with pepper and additional Lawry’s. Alternatively, you can melt refined coconut oil in the microwave and brush it on.

Cook for one hour. If you’re in a hurry, you can turn the temp up to 375 or even 400 but you’ll probably need to tent the chicken so the skin doesn’t burn. Chicken should be cooked to 165 degrees. During the last few minutes, you can put a slice of butter on the top of each piece and let it melt and cook into the chicken for a few minutes.

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