Skinny Fried Chicken with Spicy BBQ Sauce

Words can’t describe how amazing this chicken really is. Think fried chicken, with a bit of a kick and barbecue chicken, all in one! Each serving has 227 calories and 4 grams of fat. This recipe makes 6 breasts and you’ll want that many. My husband and I loved it so much, we ate it 3 days in a row!
Skinny Fried Chicken with Spicy BBQ Sauce

Helpful Tips About this Recipe

Makes 6 servings. Each serving, 1 chicken breast.

Healthy Benefits
Skinless chicken is packed with protein.  It’s loaded with vitamins and nutrients, such as niacin, B6, B12, vitamin D, iron and zinc.

Shopping Tips
Most supermarket’s carry Sweet Baby Ray’s barbecue sauce or use your favorite BBQ sauce.

WW Freestyle SmartPoints
WW SmartPoints
SKINNY FACTS: for 1 chicken breast
227 calories, 4g fat, 1g sat. fat, 55mg chol, 27g prot, 21g carbs, 0g fiber, 271mg sod, 11g sugar
FACTS: for Freestyle SmartPoints
105 calories, 0g sat. fat, 1g protein, 11g sugar


Skinny Fried Chicken with Spicy BBQ Sauce

Skinny Fried Chicken with Spicy BBQ Sauce

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Prep Time 10 minutes
Cook Time 50 minutes
Refrigerator Time: 20 minutes
Total Time 1 hour 20 minutes
Course Main Course
Cuisine American
Servings 6
Calories 227 kcal


  • ½ cup all-purpose flour
  • ½ teaspoon chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ teaspoon cayenne pepper to taste, for desired amount of spice
  • 6 chicken breasts (4 ounces each) boneless, skinless
  • Cooking spray
  • 1 tablespoon olive oil
  • ½ cup barbecue sauce, I used Sweet Baby Rays, see shopping tip
  • Tabasco sauce, to taste


  • Add flour and all dry seasonings to a plastic bag.  Place chicken breasts in bag and seal.  Shake well to coat.  Refrigerate in plastic bag for at least 20 minutes. Can be stored in the fridge for several hours.
  • Preheat oven to 350 degrees.  Coat a large, nonstick pan with cooking spray. Heat olive oil in pan and swirl around. Add all chicken breasts to pan and fry on each side, for about 3 minutes, until browned.
  • Line a baking pan or cookie sheet with foil.  Place browned chicken breasts on pan.
  • In a small bowl, combine barbecue sauce and tabasco sauce. Start with 4-5 drops, mix well and taste it. Add more, if desired.  Spread each chicken breast with sauce.
  • Bake in oven for about 15 minutes. Cut into 1 breast to make sure it’s cooked through and white inside.


Serving: 1breastCalories: 227kcalCarbohydrates: 21gProtein: 27gFat: 4gSaturated Fat: 1gCholesterol: 55mgSodium: 271mgSugar: 11gBlue Smart Points: 4Green Smart Points: 6Plus Points: 6
Tried this recipe?Let me know how it was!

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