Walnut and Rosemary Oven Fried Chicken

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I have been watching what I eat for the last two weeks for my upcoming Hawaii trip. I am down over 6 pounds but it hasn’t been easy! I have been doing My Fitness Pal which has been awesome. But I sure have missed all of my yummy treats! This recipe is awesome because it is a light and flavorful dinner. And it is only 300 calories a serving. A total win!

Walnut and Rosemary oven fried chicken with salad on a white plate.I  can’t even begin to explain how amazing and packed with flavor this chicken was! The chicken crusted beautifully with the walnut, parmesan and rosemary panko crumb mix. I absolutely love the flavor that Rosemary added to this chicken. The chicken was perfectly tender and moist. I do think this is one of the best recipes that I have made. My little 9 year old couldn’t get enough of it! Served with a side salad, this is a meal that you don’t have to feel guilty about. Your skinny jeans can thank me! 🙂

Walnut crusted chicken sliced on a white plate.

Walnut and Rosemary Oven Fried Chicken

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Get the crispy taste of fried chicken for less than 300 calories with this amazing walnut rosemary crusted chicken!
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Author Alyssa Rivers
Servings: 4 Servings


  • 1/4 cup low-fat buttermilk
  • 2 tablespoons Dijon mustard
  • 4 chicken cutlets 6 ounces
  • 1/3 cup panko crumbs
  • 1/3 cup walnuts finely chopped
  • 2 tablespoons fresh Parmesan Cheese grated
  • 3/4 teaspoon minced fresh rosemary
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper freshly ground
  • Cooking spray
  • Rosemary leaves for garnish optional


  • Preheat oven to 425. Pound the chicken so that they are about ½ thickness. This is optional but will help the chicken to cook faster.
  • Combine buttermilk and mustard in a shallow dish stirring with a whisk. Add the chicken to the buttermilk turning to coat.
  • In a small skillet over Medium heat, toast the panko crumbs until golden brown about 3 minutes. Remove from heat and combine the panko crumbs with finely chopped walnuts, parmesan cheese, rosemary, salt and pepper.
  • Remove chicken from buttermilk mixture and dredge in crumb mixture.
  • You can either arrange a wire rack on a large baking sheet, or line the pan with aluminum foil and spray with cooking spray. Lay the chicken on top.
  • Bake at 425 for 13-15 minutes or until chicken is no longer pink. Garnish with Rosemary leaves.


Serves: 4

Calories299kcal (15%)Carbohydrates6g (2%)Protein40g (80%)Fat12g (18%)Saturated Fat2g (10%)Cholesterol111mg (37%)Sodium520mg (22%)Potassium715mg (20%)Fiber1g (4%)Sugar1g (1%)Vitamin A71IU (1%)Vitamin C2mg (2%)Calcium79mg (8%)Iron1mg (6%)

All nutritional information is based on third party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes per household.

Course Dinner, Main Course
Cuisine American
Keyword chicken recipes, oven fried chicken, walnut and rosemary oven fried chicken
Tried this recipe?Mention @alyssa_therecipecritic or tag #therecipecritic

Alyssa Rivers

I am Alyssa and the blogger behind The Recipe Critic. I started my blog in June of 2012 as a place to share my passion for cooking. I love trying new things and testing them out with my family.

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