Heartburn-Friendly Oven-Fried Buttermilk Chicken Recipe

Fried chicken on white plate
James and James/Photodisc/Getty Images
Total Time 30 min
Prep 10 min, Cook 20 min
Yield 6 servings Oven-Fried Chicken

This heartburn-friendly recipe for Buttermilk Chicken will give you much of the taste of fried chicken without all the fat and other ingredients that can cause acid reflux because it's "fried" in the oven.

Oven frying is a low-fat method of getting the taste and appearance of fried foods without all the saturated fat and calories. Fat is a known trigger of heartburn among sufferers. Bye-bye heartburn! Hello succulent "fried" chicken.


  • 6 large boneless, skinless chicken breasts
  • 2 cups buttermilk
  • 4 tablespoons butter, melted
  • 1/2 cup all-purpose flour
  • 1/2 cup cornmeal
  • 1 teaspoon salt


  1. Place 6 large boneless, skinless chicken breasts in a large bowl and add 2 cups buttermilk.
  2. Cover bowl with plastic wrap and chill for 30 minutes.
  3. Heat oven to 400 degrees F.
  4. Coat a footed rack (either a cooling rack or something with grates and small feet to lift it up and out of contact with the baking pan it is placed in) with nonstick cooking spray and place it on top of a baking pan that has been lined with aluminum foil to catch any drips. Do not place aluminum foil on the rack itself. The rack will allow hot air to circulate all around the chicken so it cooks evenly.
  1. In a large zipper-style plastic bag, mix together 1/2 cup all-purpose flour, 1/2 cup cornmeal, and 1 teaspoon salt.
  2. Remove one piece of chicken from the buttermilk marinade and place it into the flour mixture, seal the bag and shake well to coat the chicken.
  3. Place the breaded chicken piece onto the prepared rack.
  4. Repeat steps 5 and 6 with the remaining chicken breasts.
  5. Drizzle 2 tablespoons of the melted butter over the entire surface of the chicken breasts.
  6. Bake the chicken 10 minutes, turn pieces over, and drizzle the remaining 2 tablespoons of melted butter over the chicken breasts.
  7. Bake the chicken an additional 10 minutes or until cooked thoroughly. Don't overcook.

Note: For a lower-fat option, instead of using melted butter on top of the chicken breasts, they can be lightly coated with olive oil cooking spray and sprayed again after they have been turned over.

Oven-Frying Techniques

The oven-frying technique works not only on chicken but any other meat or fish and even vegetables.

If you can tolerate spices, they can be added to the buttermilk mixture. Just remember to remove the skin from the chicken pieces and don't use any spices that might cause a problem.

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