Air Fryer Buttermilk Fried Chicken

Is it possible to make fried chicken diabetes-friendly? Absolutely! Especially if you have an air fryer. This small appliance “fries” food with hot circulating air, so you can create the crispy, crunchy exterior or frying with a fraction of the fat and calories from traditional deep frying. This recipe creates juicy, flavorful fried chicken by marinating the chicken in buttermilk, then coating it in a cornflake crust. Then the air fryer works its magic and delivers this fried chicken that’s crispy, tender, and loaded with flavor!

Prep Time: 25 min

Servings: 4

Serving Size: 1 (4oz) piece of chicken

Ingredients for fried chicken:

  • 1/3 cup low-fat buttermilk
  • 1/4 tsp hot sauce
  • 1 lbs boneless, skinless chicken breasts (cut in half lengthwise to make 4 equal portions)
  • 6 tbsp corn flakes
  • 3 tbsp stone-ground cornmeal
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/4 tsp salt
  • 1/4 tsp coarse-ground black pepper
  • nonstick cooking spray


  1. In a small, deep bowl, stir together the buttermilk and hot sauce. Place the chicken in the buttermilk mixture. Allow to stand 15 minutes.
  2. Place the cornflakes into the work bowl of a food processor. Process until coarse crumbs form. Add the cornmeal, garlic powder, paprika, salt, and pepper and pulse until evenly mixed. Pour the crumbs into a shallow bowl. (if you don’t have a food processor, you can crush the cornflakes in a plastic bag with a rolling pin.)
  3. Drain the chicken, allowing the excess buttermilk to drip back into bowl. Coat the chicken pieces evenly in the cornflake mixture. Place the coated chicken pieces on a wire rack.
  4. Place the chicken in the air fryer basket. Spray with nonstick cooking spray for 2 seconds (do not crowd the chicken; cook in batches if all the chicken doesn’t fit). Set the temperature to 375°F and air fry for 7 minutes. Turn the chicken pieces. Air fry for an additional 7–10 minutes or until the chicken is done and a meat thermometer inserted in the center registers 165°F.

Roasted Green Beans in Champagne Vinaigrette

Prep Time: 15 min

Cook Time: 25 min

Servings: 6

Serving Size: 3/4 cup

  • 1 nonstick cooking spray
  • 1 1/2 lbs fresh green beans (trimmed)
  • 1 tbsp plus 1 tsp olive oil (divided use)
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp garlic (minced)
  • 2 tbsp champagne vinegar
  • 1 tsp Dijon Mustard
  • 1 tsp Splenda
  • 1/4 tsp crushed red pepper flakes
  1. Preheat an oven to 450 degrees F. Coat a baking sheet with cooking spray. Set aside.
  2. In a large bowl, toss the green beans with 1 Tsp. olive oil, salt, pepper and garlic. Pour onto prepared baking sheet and roast for 25 minutes or until cooked through and starting to brown.
  3. While green beans are cooking, whisk together 1 Tbsp. olive oil, champagne vinegar, Dijon mustard, Splenda and crushed red pepper flakes. Set aside.
  4. When green beans are done roasting drizzle with champagne vinaigrette and toss to coat.