Oven Baked Crispy Chicken

Let’s dig into crispy chicken made 4 different allergy-friendly ways!

The thing about food allergies is that anything can be an allergen, so there’s really no such thing as “allergen free”, just “top allergen free” or “allergen free for me”. When you’re trying to create dishes for yourself or your family, that can be frustrating as you have to work with substitutes to amend a recipe to suit your needs. Each substitute has its own properties, and might result in a slightly or dramatically different product. I personally don’t care if the texture or flavor is different, as long as it tastes good and is enjoyable to eat!

I put together four different versions of an oven baked “fried chicken”. Each results in a different taste and texture, and the egg-free ones have a slightly different preparation method. I devoured all of them. And when I sliced them up, mixed them together, and offered them to my husband for commentary, he couldn’t even decipher which was which - each piece was crispy and tasty.

*Gluten-free flours can contain a wide variety of ingredients. Always be sure to read the label before purchasing to ensure it is safe for your family. Flour blends may contain almond, coconut, soy, pea protein, or other flours, so always read the label. I used a flour mix that contains different types of rice flour, tapioca flour, and xanthan gum.

Gluten-Free, with Egg

peanut and nut free, dairy free, soy free, gluten and wheat free

Ingredients
4 boneless, skinless chicken thighs
1 cup 1 to 1 gluten-free flour blend
1 egg, beaten
1/4 tsp sea salt
1/4 tsp ground black pepper
1/2 tsp dried oregano
1/2 tsp dried basil flakes
2 tbsp olive oil

Set up two bowls, and a baking sheet lined with parchment paper, as your working station. Fill one bowl with the beaten egg, and the other with the gluten-free flour blend, salt, pepper, oregano, and basil (mix well). Dredge the chicken thighs in the flour mix, then in egg, then back into the flour. Spread them out on a baking sheet. Bake for 20 minutes at 400F, then remove and flip over, drizzle with the olive oil, and return to the oven for another 5 minutes. Broil until they are golden brown on top.

Gluten, with Egg

peanut and nut free, dairy free, soy free

Ingredients
4 boneless, skinless chicken thighs
1 cup spelt or all purpose flour
1 egg, beaten
1/4 tsp sea salt
1/4 tsp ground black pepper
1/2 tsp dried oregano
1/2 tsp dried basil flakes
2 tbsp olive oil

Set up two bowls, and a baking sheet lined with parchment paper, as your working station. Fill one bowl with the beaten egg, and the other with the flour, salt, pepper, oregano, and basil (mix well). Dredge the chicken thighs in the flour mix, then in egg, then back into the flour. Spread them out on a baking sheet. Bake for 20 minutes at 400F, then remove and flip over, drizzle with the olive oil, and return to the oven for another 5 minutes. Broil until they are golden brown on top.

Gluten-Free, Without Egg

peanut free, nut free (excluding coconut), dairy free, soy free, wheat and gluten free, egg free

Ingredients
4 boneless, skinless chicken thighs
1 cup 1 to 1 gluten-free flour blend
1 tin of coconut milk
1/4 tsp sea salt
1/4 tsp ground black pepper
1/2 tsp dried oregano
1/2 tsp dried basil flakes
2 tbsp. avocado oil

Set up two bowls, and a baking sheet lined with parchment paper, as your working station. Fill one bowl with the coconut milk, and the other with the gluten free flour mix, salt, pepper, oregano, and basil (mix well). Dredge the chicken thighs in the flour mix, then in coconut, then back into the flour. Spread them out on a baking sheet. Bake for 25 minutes at 410F, then remove and flip over, drizzle with the olive oil, and return to the oven for another 5 minutes. Broil until they are golden brown on top.

The fat content of coconut milk can vary depending on the brand, which affects the crispness of the chicken. If the batter is looking too wet after you flip it over, then finish it on the stovetop instead of under the broiler. To do this, heat 1/4 cup of avocado oil in a non-stick pan. When it is hot, place in the chicken thighs carefully using a spatula (not tongs, as they will tear the batter). Fry for 2 - 3 minutes on either side, then drain on a paper towel.

Gluten, without Egg

peanut and nut free (excluding coconut), dairy free, soy free, egg free

Ingredients
4 boneless, skinless chicken thighs
1 cup spelt or all purpose flour
1 tin of coconut milk
1/4 tsp sea salt
1/4 tsp ground black pepper
1/2 tsp dried oregano
1/2 tsp dried basil flakes
2 tbsp. avocado oil

Set up two bowls, and a baking sheet lined with parchment paper, as your working station. Fill one bowl with the coconut milk, and the other with the flour, salt, pepper, oregano, and basil (mix well). Dredge the chicken thighs in the flour mix, then in coconut, then back into the flour. Spread them out on a baking sheet. Bake for 25 minutes at 410F, then remove and flip over, drizzle with the olive oil, and return to the oven for another 5 minutes. Broil until they are golden brown on top.

The fat content of coconut milk can vary depending on the brand, which affects the crispness of the chicken. If the batter is looking too wet after you flip it over, then finish it on the stovetop instead of under the broiler. To do this, heat 1/4 cup of avocado oil in a non-stick pan. When it is hot, place in the chicken thighs carefully using a spatula (not tongs, as they will tear the batter). Fry for 2 - 3 minutes on either side, then drain on a paper towel.

I enjoyed my crispy chicken served with a quinoa salad and fresh seasonal oranges. Here’s how you can make it at home:

The quinoa salad:
2 servings cooked quinoa
1 cup diced cucumber
1 tbsp. balsamic vinegar
2 tbsp. olive oil
1 clove of garlic, finely chopped
3 or 4 green onions, chopped
1 orange, peeled and cut into segments

Toss the quinoa, cucumber, balsamic, olive oil, and garlic together and season with salt and pepper to taste. You can mix the oranges and green onion into the salad or serve them on top, as I have done.

The sauce:
4 tbsp orange juice
1/2 tsp ground ginger
salt and pepper
1 tbsp honey
1/4 tsp chopped garlic

Add all of the ingredients to a small saucepan and simmer until reduced and syrupy, about 5 - 8 minutes. Pour over the chicken and the quinoa salad.