Health The Menu: KFC
Hi friends!
If you've ever binged the Try Guys on YouTube (like me), you probably know about Keith Habersberger's iconic "Eat The Menu" series. Watching Keith tackle an entire fast-food menu in one sitting is like witnessing a culinary marathon—equal parts hilarious, awe-inspiring, and oddly comforting. I've been a Try Guys fan since the beginning (and through it all...), and seeing their creativity and humor evolve over the years has only made me love them more. When I was losing my Dad, they were one of the only things that could make me laugh or smile for a while, and I'll always be grateful to them for helping me get through that awful time in my life.
Inspired by Keith's fearless menu endeavors, I decided to create my own spin on the concept. Instead of eating every item from a restaurant's menu, I'll be recreating their fan favorites with a healthy twist. Think lighter, more nutritious versions that keep all the flavor without the guilt. And honestly, it would be a dream come true to have Keith try my "healthified" takes—or even better, to cook these recipes for the Try Guys and their team someday! (Keith, if you're reading this, let's make it happen!)
For my second feature in this series, we're tackling a fast-food giant: KFC. From crispy chicken to buttery biscuits and creamy sides, KFC's menu is comfort food heaven. But don't worry—I've created better-for-you versions of their classics so you can enjoy that finger-licking goodness while feeling great about it.
Ready to dig in? Let's reimagine the KFC menu—healthy!
Original Recipe Chicken (Breast, Drum, Thighs, Wings)
Ingredients:
2/3 teaspoon salt
1/2 teaspoon thyme
1/2 teaspoon basil
1/3 teaspoon oregano
1 teaspoon celery salt
1 teaspoon black pepper
1 teaspoon dried mustard
4 teaspoons paprika
2 teaspoons garlic salt
1 teaspoon ground ginger
3 teaspoons white pepper
2 cups nonbleached white flour
4 pieces of bone-in, skin-on chicken (breasts, thighs, drumsticks, or wings—can mix and match)
Method:
Preheat Oven: Preheat your oven to 375°F (190°C).
Prepare Breading: In a bowl, combine the flour with the 11 secret herbs and spices. Mix well to ensure the spices are evenly distributed.
Prep Chicken: Pat the chicken pieces dry with paper towels. This helps the breading stick better. Lightly season the chicken pieces with a pinch of salt and pepper (optional but recommended).
Coat the Chicken: Dredge each piece of chicken in the flour-spice mixture, pressing the coating onto the chicken to ensure it's fully covered. Shake off any excess.
Prepare Baking Sheet: Line a baking sheet with parchment paper or lightly grease it with coconut oil or butter.
Baking Method:
For Chicken Breasts: Place the chicken breasts on the sheet, skin side up. Bake for 40-45 minutes, checking the internal temperature reaches 165°F (74°C).
For Chicken Thighs: Bake for 35-40 minutes, ensuring an internal temperature of 165°F (74°C).
For Drumsticks: Bake for 30-35 minutes, checking that the drumsticks reach 165°F (74°C).
For Wings: Bake for 25-30 minutes, checking that the wings reach 165°F (74°C).
Final Touch: After the chicken is cooked, let it rest for 5-10 minutes before serving. This allows the juices to be redistributed and keeps them tender.
Extra Crispy Version:
To make the chicken Extra Crispy, there are a few changes in the method:
Coat Twice: After the initial coating in the 11-spice flour mixture, dip the chicken in a bowl of beaten egg (or lightly whisked egg whites for a lighter alternative), then coat it again in the flour mixture. This double coating will give the chicken that signature extra crunch.
Adjust Temperature & Time:
For Extra Crispy Chicken Breasts: Bake at 375°F (190°C) for 50-55 minutes (until golden brown and fully cooked).
For Extra Crispy Chicken Thighs: Bake at 375°F (190°C) for 45-50 minutes.
For Extra Crispy Drumsticks: Bake at 375°F (190°C) for 40-45 minutes.
For Extra Crispy Wings: Bake at 375°F (190°C) for 35-40 minutes.
Cooking Tip: To mimic that signature crunch, finish the chicken in a hot oven at 425°F (220°C) for the last 5 minutes of baking for extra crispness.
Grilled Chicken (Breast, Drum, Thighs, Wings)
2/3 teaspoon salt
1/2 teaspoon thyme
1/2 teaspoon basil
1/3 teaspoon oregano
1 teaspoon celery salt
1 teaspoon black pepper
1 teaspoon dried mustard
4 teaspoons paprika
2 teaspoons garlic salt
1 teaspoon ground ginger
3 teaspoons white pepper
4 pieces of bone-in, skin-on chicken (breasts, thighs, drumsticks, or wings—can mix and match)
Grill Marinade:
2 tablespoons coconut oil (or melted butter)
1 tablespoon olive oil
2 teaspoons garlic powder
1 tablespoon lemon juice
Salt and pepper to taste
Method:
Prepare Marinade: In a small bowl, mix the coconut oil (or melted butter), olive oil, garlic powder, lemon juice, salt, and pepper. Coat each piece of chicken with this marinade, making sure it's fully covered. Allow the chicken to marinate for at least 30 minutes, ideally overnight, in the fridge for maximum flavor.
Preheat Grill: Preheat your grill to medium heat (about 350°F/175°C). You can also use a grill pan on the stovetop if you don't have access to an outdoor grill.
Apply Herbs & Spices: In a separate bowl, mix the 11 secret herbs and spices. After the chicken has marinated, generously rub the spice mixture all over the chicken pieces, ensuring they are fully coated.
Grill the Chicken:
For Chicken Breasts: Grill the chicken for 5-6 minutes per side, or until the internal temperature reaches 165°F (74°C) and the meat is fully cooked.
For Chicken Thighs: Grill 7-8 minutes per side, ensuring the internal temperature reaches 165°F (74°C).
For Drumsticks: Grill 8-10 minutes per side, checking that the internal temperature reaches 165°F (74°C).
For Wings: Grill 4-5 minutes per side, ensuring the wings reach 165°F (74°C) internally.
Rest & Serve: After grilling, allow the chicken to rest for 5-10 minutes. This will help keep the juices inside, making your chicken tender and flavorful.
Hot & Spicy Chicken (Breast, Drum, Thighs, Wings)
Ingredients for Hot and Spicy Chicken:
2/3 teaspoon salt
1/2 teaspoon thyme
1/2 teaspoon basil
1/3 teaspoon oregano
1 teaspoon celery salt
1 teaspoon black pepper
1 teaspoon dried mustard
4 teaspoons paprika
2 teaspoons garlic salt
1 teaspoon ground ginger
3 teaspoons white pepper
2 cups nonbleached white flour
1-2 teaspoons cayenne pepper
1 teaspoon chili powder
1 teaspoon smoked paprika
4 pieces of bone-in, skin-on chicken (breasts, thighs, drumsticks, or wings—can mix and match)
Method:
Preheat Oven: Preheat your oven to 375°F (190°C).
Prepare Spice Mix: In a bowl, combine the nonbleached white flour with the 11 secret herbs and spices, along with the cayenne pepper, chili powder, and smoked paprika. This spicy mix will give the chicken that signature hot and spicy kick. Stir the spices together thoroughly.
Prep Chicken: Pat the chicken pieces dry with paper towels to help the breading adhere better. Lightly season the chicken with salt and pepper (optional but recommended).
Coat the Chicken: Dredge each chicken piece in the spicy flour mixture, pressing down on the coating to make sure it sticks. Shake off any excess flour.
Prepare Baking Sheet: Line a baking sheet with parchment paper or lightly grease it with coconut oil or butter.
Bake the Chicken:
For Chicken Breasts: Place the chicken breasts on the baking sheet, skin side up. Bake for 40-45 minutes, checking that the internal temperature reaches 165°F (74°C).
For Chicken Thighs: Bake for 35-40 minutes, ensuring an internal temperature of 165°F (74°C).
For Drumsticks: Bake for 30-35 minutes, ensuring the internal temperature reaches 165°F (74°C).
For Wings: Bake for 25-30 minutes, checking that the wings reach 165°F (74°C).
Rest the Chicken: After baking, let the chicken rest for 5-10 minutes before serving. This helps keep it juicy and tender.
Original Recipe Tenders
Ingredients:
2/3 teaspoon salt
1/2 teaspoon thyme
1/2 teaspoon basil
1/3 teaspoon oregano
1 teaspoon celery salt
1 teaspoon black pepper
1 teaspoon dried mustard
4 teaspoons paprika
2 teaspoons garlic salt
1 teaspoon ground ginger
3 teaspoons white pepper
2 cups nonbleached white flour
4-6 boneless, skinless chicken tenders (depending on size)
1 large egg
Method:
Preheat Oven: Preheat your oven to 375°F (190°C).
Prepare Breading: In a shallow bowl or dish, combine the flour with the 11 secret herbs and spices. Stir to mix the spices thoroughly.
Prep Chicken Tenders: Pat the chicken tenders dry with paper towels to help the breading stick better. Lightly season with salt and pepper (optional but recommended).
Coat the Chicken Tenders:
Dip each chicken tender in the flour mixture, pressing the coating onto the chicken to ensure a good, even coating.
If you want extra crispiness, dip the tenders in the beaten egg and coat them again in the flour mixture for a double coating. This extra layer creates that signature crunch.
Prepare Baking Sheet: Lightly grease a baking sheet with coconut oil or butter, or line it with parchment paper for easy cleanup.
Bake the Tenders:
Place the breaded chicken tenders on the prepared baking sheet, making sure they are spaced out and not touching each other to allow air circulation for even cooking.
Bake at 375°F (190°C) for 25-30 minutes, flipping the tenders halfway through to ensure they cook evenly and develop a golden-brown color.
To make sure they are fully cooked, check that the internal temperature reaches 165°F (74°C).
Final Touch: Allow the tenders to rest a few minutes before serving to lock in the juices.
Nashville Hot Tenders
Ingredients for Nashville Hot Tenders:
2/3 teaspoon salt
1/2 teaspoon thyme
1/2 teaspoon basil
1/3 teaspoon oregano
1 teaspoon celery salt
1 teaspoon black pepper
1 teaspoon dried mustard
4 teaspoons paprika
2 teaspoons garlic salt
1 teaspoon ground ginger
3 teaspoons white pepper
2 cups nonbleached white flour
For the Nashville Hot Glaze:
3 tablespoons cayenne pepper
1 tablespoon brown sugar
1 tablespoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon chili powder
1 teaspoon ground black pepper
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
3 tablespoons melted coconut oil or butter
1 tablespoon apple cider vinegar
1 tablespoon hot sauce (optional, for extra heat)
4 chicken tenders, boneless (or cut chicken breasts into tenders)
Method:
Preheat Oven: Preheat your oven to 375°F (190°C).
Prepare Breading: In a large bowl, combine the 11 secret herbs and spices with 2 cups of nonbleached white flour. Mix well to ensure the spices are evenly distributed.
Prep Chicken: Pat the chicken tenders dry with paper towels. This helps the breading stick better. Season the chicken tenders lightly with a pinch of salt and pepper (optional but recommended).
Coat the Chicken: Dredge each chicken tender in the flour-spice mixture, pressing gently to coat. Shake off any excess.
Prepare Baking Sheet: Line a baking sheet with parchment paper or lightly grease it with coconut oil or butter.
Bake the Tenders: Place the chicken tenders on the prepared baking sheet, making sure they're spaced apart so the heat can circulate. Bake for 20-25 minutes until the chicken reaches an internal temperature of 165°F (74°C) and the breading is golden brown and crispy.
Make the Nashville Hot Glaze: While the chicken bakes, make the glaze by whisking together the cayenne pepper, brown sugar, paprika, garlic powder, onion powder, chili powder, black pepper, salt, and cinnamon in a small bowl. Add the melted coconut oil or butter, apple cider vinegar, and hot sauce (optional for extra heat) to the spice mix and stir until smooth and well combined.
Glaze the Tenders: When the tenders are done baking, remove them from the oven and let them rest for a few minutes. While still warm, brush the Nashville hot glaze generously over each tender to coat them with that spicy, sweet kick. Be sure to coat all sides!
Popcorn Chicken
Ingredients:
2/3 teaspoon salt
1/2 teaspoon thyme
1/2 teaspoon basil
1/3 teaspoon oregano
1 teaspoon celery salt
1 teaspoon black pepper
1 teaspoon dried mustard
4 teaspoons paprika
2 teaspoons garlic salt
1 teaspoon ground ginger
3 teaspoons white pepper
1 cup nonbleached white flour
2 large chicken breasts (cut into bite-sized cubes)
1 egg (for egg wash)
1 tablespoon water
Method:
Preheat Oven: Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with coconut oil or butter.
Prepare Breading: In a bowl, combine the 1 cup of nonbleached white flour with the 11 secret herbs and spices. Mix well to ensure the spices are evenly distributed.
Prepare Egg Wash: In a separate bowl, whisk the egg with 1 tablespoon of water. This will help the breading stick to the chicken.
Coat the Chicken:
Cut the chicken breasts into bite-sized cubes (about 1-1.5 inches).
Dip each chicken cube into the egg wash, then coat in the flour-spice mixture, pressing down slightly to ensure a good coating. Shake off any excess flour.
Bake the Chicken:
Arrange the coated chicken cubes on the prepared baking sheet in a single layer.
Bake at 375°F (190°C) for 18-22 minutes, or until the chicken is golden brown and the internal temperature reaches 165°F (74°C). Be sure to flip the pieces halfway through baking for an even crispiness.
Final Touch: Once the chicken is fully cooked, let it rest for a few minutes before serving. This helps keep the chicken juicy inside.
Chicken Little
Ingredients:
2 boneless, skinless chicken tenders (or breast cut into tenders)
1/2 cup nonbleached white flour
2/3 teaspoon salt
1/2 teaspoon thyme
1/2 teaspoon basil
1/3 teaspoon oregano
1 teaspoon celery salt
1 teaspoon black pepper
1 teaspoon dried mustard
4 teaspoons paprika
2 teaspoons garlic salt
1 teaspoon ground ginger
3 teaspoons white pepper
1/2 cup coconut oil (for frying or cooking)
2 small slider buns (or any healthier alternative you prefer)
1-2 tablespoons Primal Kitchen's ranch dressing (instead of mayo, optional)
Fresh lettuce (optional)
Sliced pickles (optional)
Method:
Prepare Chicken Tenders: Pat the chicken tenders dry with paper towels. Season lightly with a pinch of salt and pepper.
Prepare Breading: In a shallow dish, combine the nonbleached flour with the 11 secret herbs and spices, garlic powder, paprika, salt, black pepper, and cayenne pepper (if using). Mix well to distribute the spices evenly.
Coat Chicken: Dredge each tender in the flour-spice mixture, pressing gently to coat evenly. Shake off any excess flour. For extra crispiness, you can double-dip by first dipping the chicken in a bit of beaten egg or egg whites, then coating again in the flour mixture.
Cook Chicken: In a skillet, heat the coconut oil over medium heat. Once hot, carefully add the chicken tenders to the pan. Cook for 4-5 minutes on each side until golden brown and fully cooked through (internal temperature should reach 165°F/74°C). Remove the chicken and set it on a paper towel-lined plate to drain any excess oil.
Prepare Buns: Lightly toast the slider buns in the same skillet, cut-side down, for about 1-2 minutes, until golden and crisp.
Assemble the Chicken Little: Spread the ranch dressing on the bottom of each bun. Add a layer of fresh lettuce (optional) and a few pickle slices (optional). Place the crispy chicken tenders on top. If desired, add more ranch dressing to the top bun and place it on the chicken.
Serve: Serve your healthier Chicken Little immediately while the chicken is crispy and hot.
Original Recipe Nuggets
Ingredients:
2/3 teaspoon salt
1/2 teaspoon thyme
1/2 teaspoon basil
1/3 teaspoon oregano
1 teaspoon celery salt
1 teaspoon black pepper
1 teaspoon dried mustard
4 teaspoons paprika
2 teaspoons garlic salt
1 teaspoon ground ginger
3 teaspoons white pepper
2 cups nonbleached white flour
1 lb boneless, skinless chicken breasts (cut into 1-2 inch pieces)
Method:
Preheat Oven: Preheat your oven to 375°F (190°C).
Prepare Breading: In a bowl, combine the 2 cups of flour with the 11 secret herbs and spices. Mix thoroughly to ensure the seasoning is evenly distributed.
Prep Chicken: Cut the chicken breasts into 1-2 inch bite-sized pieces. Pat the pieces dry with paper towels to help the breading stick better.
Coat the Chicken: Dredge each piece of chicken in the flour and spice mixture, pressing the coating onto the chicken to ensure it's well-coated. Shake off any excess flour mixture.
Prepare Baking Sheet: Line a baking sheet with parchment paper or lightly grease it with coconut oil or butter.
Baking Method: Place the coated chicken nuggets on the baking sheet, making sure they are evenly spaced for proper crisping.
Bake for 20-25 minutes, or until golden brown and the internal temperature of the chicken reaches 165°F (74°C). If you want an extra crispy exterior, broil the nuggets for the last 3-5 minutes, but watch closely so they don't burn.
Final Touch: Let the nuggets rest 5 minutes after baking to ensure they stay juicy.
Saucy Nuggets
Base Recipe: Follow the Regular Nugget Method
For the nuggets, follow the Original Recipe Nuggets method, using the 11 secret herbs and spices and baking them to crispy perfection. Once they're done, toss them in one of the following sauces to create your saucy nugget masterpieces!
Sauce Recipes for Saucy Nuggets
1. Mango Habanero Sauce:
Ingredients:
1/2 cup mango puree (fresh or canned mango)
1 tablespoon honey
1 tablespoon apple cider vinegar
1 tablespoon lime juice
1 teaspoon habanero pepper (or more, depending on your spice preference)
1 teaspoon ginger (optional for extra zing)
Salt to taste
Instructions:
In a saucepan, combine the mango puree, honey, apple cider vinegar, lime juice, and habanero pepper.
Heat over medium heat, stirring occasionally until it simmers.
Taste and add salt or more spice as needed.
Simmer for 5-7 minutes to thicken slightly.
Toss the freshly baked nuggets in the sauce and serve immediately!
2. Honey Garlic Sauce:
Ingredients:
1/4 cup honey
3 tablespoons soy sauce (or coconut aminos for a gluten-free version)
2 cloves garlic, minced
1 tablespoon rice vinegar or apple cider vinegar
1 teaspoon sesame oil (optional for added depth)
Instructions:
In a small saucepan, combine honey, soy sauce, garlic, and vinegar.
Cook over medium heat until the garlic softens and the sauce thickens slightly about 3-5 minutes.
Drizzle in sesame oil (if using) and stir to combine.
Toss the baked nuggets in the sauce and enjoy the sweet, savory goodness!
3. Chipotle Ranch Sauce:
Ingredients:
1/4 cup Greek yogurt (for a creamy, healthy base)
1 tablespoon chipotle hot sauce
1 teaspoon garlic powder
1 teaspoon onion powder
1 tablespoon lime juice
Salt to taste
Instructions:
In a bowl, combine the Greek yogurt, chipotle hot sauce, garlic powder, onion powder, and lime juice.
Mix well and taste—add salt as needed.
Toss the freshly baked nuggets in the sauce for a smoky, creamy treat!
4. Honey BBQ Sauce:
Ingredients:
1/2 cup ketchup
1/4 cup honey
1 tablespoon apple cider vinegar
1 tablespoon Worcestershire sauce (or coconut aminos for a gluten-free version)
1/2 teaspoon smoked paprika
1/4 teaspoon garlic powder
Salt and pepper to taste
Instructions:
Combine all ingredients in a saucepan over medium heat.
Stir frequently and simmer for 10-15 minutes until the sauce thickens.
Toss the cooked nuggets in the sauce and serve hot for a sweet, tangy burst of flavor.
5. Korean BBQ Sauce:
Ingredients:
1/4 cup soy sauce (or coconut aminos for gluten-free)
2 tablespoons honey
2 tablespoons rice vinegar
1 tablespoon sesame oil
2 tablespoons gochujang (Korean chili paste)
1 clove garlic, minced
1 teaspoon grated ginger
Instructions:
In a bowl, mix together the soy sauce, honey, rice vinegar, sesame oil, gochujang, garlic, and ginger.
Heat in a saucepan over medium heat and stir frequently until the sauce thickens, about 5-7 minutes.
Toss your baked nuggets in this flavorful sauce for a savory, sweet, and spicy bite!
6. Honey Sriracha Sauce:
Ingredients:
1/4 cup honey
2 tablespoons sriracha sauce
1 tablespoon apple cider vinegar
1 tablespoon soy sauce (or coconut aminos)
1 teaspoon lime juice
Instructions:
In a small saucepan, combine the honey, sriracha, apple cider vinegar, soy sauce, and lime juice.
Heat over medium heat until the sauce slightly thickens, about 3-5 minutes.
Toss the baked nuggets in the sauce and enjoy the perfect blend of sweet and spicy!
Classic Chicken Sandwich
Ingredients:
2 boneless, skinless chicken breasts
1 cup buttermilk (or regular milk with white vinegar)
1 cup organic nonbleached white flour
2/3 teaspoon salt
1/2 teaspoon thyme
1/2 teaspoon basil
1/3 teaspoon oregano
1 teaspoon celery salt
1 teaspoon black pepper
1 teaspoon dried mustard
4 teaspoons paprika
2 teaspoons garlic salt
1 teaspoon ground ginger
3 teaspoons white pepper
1 tablespoon cornstarch (helps for extra crispiness)
Coconut oil or butter for frying
For the Sandwich:
4 brioche buns
Primal Kitchen Ranch dressing (instead of mayo, optional)
Leafy lettuce (optional, but adds crunch)
Pickles (optional, but adds that KFC-style tang)
Instructions:
Prep the Chicken:
In a bowl, combine the buttermilk with a pinch of salt and pepper, and then add the chicken breasts. Allow them to marinate in the fridge for at least 30 minutes (or up to overnight) to tenderize the chicken and infuse flavor.
Prepare the Breading:
In a shallow dish, combine the flour, salt, pepper, garlic powder, onion powder, paprika, cayenne (if using), thyme, celery salt, and cornstarch.
Mix the ingredients thoroughly to create the seasoned flour.
Coat the Chicken:
Remove the marinated chicken breasts from the buttermilk and shake off any excess liquid.
Dredge the chicken pieces in the seasoned flour mixture, pressing down gently to make sure they are coated evenly.
For extra crispiness, you can double-dip the chicken: dip it back into the buttermilk and then back into the flour for another coating.
Fry the Chicken:
Heat a pan or deep fryer with coconut oil or butter over medium-high heat. You want the oil to be hot but not smoking.
Carefully place the chicken breasts into the oil and fry for about 5-7 minutes per side until golden brown and fully cooked through (the internal temperature should reach 165°F).
Once done, place the chicken on a paper towel-lined plate to drain excess oil.
Assemble the Sandwich:
Toast your buns lightly in a pan or oven for added crunch.
Spread a generous amount of Primal Kitchen Ranch dressing on the bottom bun.
Place the crispy chicken breast on top of the ranch-covered bun.
Add a layer of fresh leafy lettuce for crunch and pickles for that tangy, KFC-style flavor (if desired).
Top with the other bun and gently press to secure the sandwich.
Spicy Chicken Sandwich
Ingredients:
2 boneless, skinless chicken breasts (or thighs for extra juiciness)
1 cup buttermilk
1 tablespoon hot sauce (your preferred brand)
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon cayenne pepper (adjust to taste for heat)
1 1/2 cups plain organic, nonbleached flour
1/2 cup cornstarch
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon cayenne pepper
Coconut oil or butter (for frying)
For the Spicy Sauce:
1/2 cup Greek yogurt
2 tablespoons hot sauce (adjust for preferred spice level)
1 tablespoon ketchup
1 tablespoon honey
1 teaspoon lime juice
1/2 teaspoon garlic powder
Salt and pepper to taste
For Assembling:
4 soft sandwich buns (preferably brioche or potato buns)
Pickles (sliced)
Shredded lettuce (optional)
Instructions:
Step 1: Prepare the Chicken
Marinate the Chicken: In a bowl, mix the buttermilk (or non-dairy milk) with 1 tablespoon hot sauce, salt, pepper, paprika, garlic powder, onion powder, and cayenne pepper. Whisk until well combined. Add the chicken breasts to the mixture, making sure they are fully submerged. Cover and refrigerate for at least 30 minutes (up to overnight) for the flavors to marinate.
Step 2: Prepare the Spicy Sauce
Mix the Spicy Sauce: In a small bowl, combine the Greek yogurt, hot sauce, ketchup, honey, lime juice, garlic powder, salt, and pepper. Stir until smooth and well combined. Adjust the spice level with more hot sauce if desired. Set aside.
Step 3: Coat the Chicken
Bread the Chicken: In a shallow bowl, combine the flour, cornstarch, salt, pepper, paprika, garlic powder, and cayenne pepper. Take each marinated chicken breast and dredge it in the flour mixture, pressing lightly to ensure an even coating.
Step 4: Fry the Chicken
Fry the Chicken: Heat about 1/2 inch of coconut oil or butter in a large skillet or frying pan over medium heat. Once the oil is hot, carefully place the breaded chicken breasts into the pan. Fry for 5-7 minutes per side or until the chicken is golden brown and fully cooked (internal temperature should reach 165°F). Remove the chicken from the pan and place it on a paper towel-lined plate to drain any excess oil.
Step 5: Assemble the Sandwich
Assemble the Sandwich: Toast the sandwich buns lightly in a pan or oven if desired. Spread a generous amount of the spicy sauce on the top and bottom buns. Place the fried chicken on the bottom bun, then top it with pickles and shredded lettuce. Add the top bun to complete the sandwich.
Saucy Chicken Sandwiches
Follow the base recipe for the crispy chicken, and then top the sandwiches with the sauces of your choice!
1. KFC Mango Habanero Sandwich
Ingredients:
2 brioche buns (or sandwich buns of choice)
1 fried chicken breast (following the Original Recipe Chicken Breast method)
1/4 cup Mango Habanero Sauce (recipe above)
Leafy lettuce (optional)
Sliced tomatoes (optional)
Instructions:
Prepare the fried chicken breast following the Original Recipe Chicken Breast method.
Lightly toast the sandwich buns in a pan or oven until golden brown.
Once the chicken is cooked, toss it in the Mango Habanero Sauce (recipe above).
Assemble the sandwich by layering the chicken on the bottom bun, then adding lettuce, tomato, and the top bun.
Serve immediately and enjoy the spicy, sweet flavors!
2. KFC Honey Garlic Sandwich
Ingredients:
2 brioche buns (or sandwich buns of choice)
1 fried chicken breast (following the Original Recipe Chicken Breast method)
1/4 cup Honey Garlic Sauce (recipe above)
Leafy lettuce (optional)
Sliced cucumbers (optional)
Instructions:
Prepare the fried chicken breast following the Original Recipe Chicken Breast method.
Toast the sandwich buns until golden and crisp.
Coat the fried chicken breast in the Honey Garlic Sauce (recipe above).
Assemble the sandwich by adding the chicken to the bottom bun, followed by any desired toppings like lettuce or cucumbers, and then top it with the other bun.
Serve immediately for a perfectly sweet and savory sandwich!
3. KFC Chipotle Ranch Sandwich
Ingredients:
2 brioche buns (or sandwich buns of choice)
1 fried chicken breast (following the Original Recipe Chicken Breast method)
1/4 cup Chipotle Ranch Sauce (recipe above)
Leafy lettuce (optional)
Pickles (optional)
Instructions:
Prepare the fried chicken breast according to the Original Recipe Chicken Breast method.
Toast your sandwich buns lightly.
Coat the crispy chicken in the Chipotle Ranch Sauce (recipe above).
Layer the chicken on the bottom bun, add desired toppings like lettuce and pickles, and place the top bun on.
Serve immediately to enjoy the smoky, creamy goodness!
4. KFC Honey BBQ Sandwich
Ingredients:
2 brioche buns (or sandwich buns of choice)
1 fried chicken breast (following the Original Recipe Chicken Breast method)
1/4 cup Honey BBQ Sauce (recipe above)
Leafy lettuce (optional)
Onion rings (optional)
Instructions:
Prepare the fried chicken breast following the Original Recipe Chicken Breast method.
Lightly toast the sandwich buns.
Toss the fried chicken in the Honey BBQ Sauce (recipe above).
Assemble the sandwich with the chicken on the bottom bun, add toppings like lettuce and onion rings, and then place the top bun on.
Serve immediately for that perfect sweet and smoky BBQ flavor.
5. KFC Korean BBQ Sandwich
Ingredients:
2 brioche buns (or sandwich buns of choice)
1 fried chicken breast (following the Original Recipe Chicken Breast method)
1/4 cup Korean BBQ Sauce (recipe above)
Leafy lettuce (optional)
Sliced radishes or cucumbers (optional)
Instructions:
Prepare the fried chicken breast using the Original Recipe Chicken Breast method.
Toast the sandwich buns to golden perfection.
Coat the crispy chicken in the Korean BBQ Sauce (recipe above).
Assemble the sandwich by placing the chicken on the bottom bun, then add any desired toppings like lettuce, sliced radishes, or cucumbers, and top it off with the other bun.
Serve immediately and savor the sauce's savory, sweet, and spicy notes!
6. KFC Honey Sriracha Sandwich
Ingredients:
2 brioche buns (or sandwich buns of choice)
1 fried chicken breast (following the Original Recipe Chicken Breast method)
1/4 cup Honey Sriracha Sauce (recipe above)
Leafy lettuce (optional)
Pickled jalapeños (optional)
Instructions:
Prepare the fried chicken breast following the Original Recipe Chicken Breast method.
Toast the sandwich buns until crispy and golden.
Coat the chicken in the Honey Sriracha Sauce (recipe above).
Assemble the sandwich by placing the sauced chicken on the bottom bun, adding toppings like lettuce and pickled jalapeños, then top with the other bun.
Serve immediately and enjoy the perfect balance of sweet and spicy flavors!
Mac & Cheese Bowl
For the Mac and Cheese:
8 oz elbow macaroni
2 tablespoons butter
2 tablespoons all-purpose flour
2 cups whole milk
1 1/2 cups shredded cheddar cheese (sharp for the best flavor)
1/2 cup shredded mozzarella cheese
Salt and black pepper to taste
A pinch of garlic powder
(Refer to the Nuggets Methods):
Follow the Original Recipe Nuggets, Korean BBQ Saucy Nuggets or Nashville Hot Tenders (diced) instructions for the chicken.
Step 1: Make the Mac and Cheese
Cook the macaroni: Bring a large pot of salted water to a boil. Add the elbow macaroni and cook until al dente, about 7-8 minutes. Drain and set aside.
Make the cheese sauce: In the same pot, melt the butter over medium heat. Once melted, whisk in the flour and cook for 1-2 minutes to form a roux.
Add the milk: Slowly pour in the milk while whisking to prevent lumps. Keep whisking until the sauce thickens, about 5-7 minutes.
Add the cheese: Lower the heat to low and add the shredded cheddar and mozzarella cheese, stirring until melted and smooth.
Season: Taste and season with salt, black pepper, and a pinch of garlic powder (if using). Set aside.
Step 2: Prepare the Chicken Nuggets
While the mac and cheese is being made, follow the Original Recipe Nuggets recipe to prepare the chicken, coating it with the 11 herbs and spices and baking or frying to crispy perfection.
Tip: If you want to make your nuggets even crispier, you can fry them in coconut oil instead of baking them, but keep the cooking temperature at medium to avoid burning the breading.
Step 3: Assemble the Mac & Cheese Bowl
Layer the base: In a bowl, scoop a generous portion of the creamy mac and cheese.
Top with chicken: Cut the baked Original Recipe Nuggets into bite-sized pieces and arrange them on the mac and cheese. You can also place the nuggets whole for a heartier serving.
Optional Garnish: For an extra touch, sprinkle more shredded cheese on top and pop the bowl under the broiler for a minute or two to melt the cheese.
KFC Famous Bowl
Ingredients:
For the Chicken:
Follow the Original Recipe Nuggets, Korean BBQ Saucy Nuggets or Nashville Hot Tenders (diced) instructions for the chicken.
For the Bowl:
2 cups mashed potatoes (see below for a simple recipe)
1 cup corn (frozen or fresh, cooked)
1/2 cup shredded cheddar cheese (or any cheese of your choice)
1/2 cup brown gravy (recipe below)
For the Mashed Potatoes:
4 large russet potatoes, peeled and diced
1/4 cup butter
1/4 cup milk
Salt and pepper to taste
For the Gravy:
1/4 cup butter
1/4 cup flour (nonbleached, organic)
1 1/2 cups chicken broth
Salt and pepper to taste
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Instructions:
1. Prepare the Mashed Potatoes:
Boil the diced potatoes in a large pot of water over medium-high heat until fork-tender, about 10-15 minutes.
Drain and return the potatoes to the pot.
Add the butter and milk, and mash the potatoes until smooth.
Season with salt and pepper to taste, and set aside.
2. Prepare the Gravy:
In a saucepan, melt the butter over medium heat.
Whisk in the flour to form a roux, and cook for 1-2 minutes to remove the raw flour taste.
Gradually whisk in the chicken broth, making sure no lumps form.
Bring the mixture to a simmer and cook for 5-7 minutes or until the gravy thickens.
Stir in garlic powder, onion powder, salt, and pepper to taste.
3. Prepare the Chicken:
Follow the Original Recipe Nuggets method for your chicken nuggets (refer to the nugget recipe for the seasoned chicken, using the 11 secret herbs and spices).
Bake the nuggets in the oven at 375°F (190°C) for 15-20 minutes until golden brown and crispy.
4. Assemble the Famous Bowl:
In each serving bowl, add a layer of creamy mashed potatoes as the base.
Top the potatoes with a layer of corn.
Next, layer on the crispy Original Recipe Nuggets (broken into smaller pieces for easier scooping).
Pour over the brown gravy, making sure to cover all the layers.
Sprinkle shredded cheese over the top, allowing it to melt into the warm layers.
Secret Recipe Fries
Ingredients:
4 large russet potatoes
1/2 cup white, nonbleached flour
1/2 teaspoon salt
1/2 teaspoon paprika
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon black pepper
1/4 teaspoon dried thyme
1/4 teaspoon dried basil
1/8 teaspoon dried oregano
1/8 teaspoon celery salt
1/8 teaspoon ground ginger
1/8 teaspoon white pepper
1 tablespoon coconut oil (or butter for a richer flavor)
Optional: fresh parsley for garnish
Instructions:
Prep the Potatoes:
Wash and peel the russet potatoes. Cut them into even-sized fries, ensuring they are all similar in size for even cooking.
Place the cut potatoes into a bowl of cold water to soak for at least 30 minutes (up to 1 hour). This step helps to remove excess starch and makes for crispier fries.
Prepare the Seasoning Mix:
In a medium bowl, combine the flour, salt, paprika, garlic powder, onion powder, black pepper, thyme, basil, oregano, celery salt, ginger, and white pepper.
Mix the seasoning thoroughly to ensure all the spices are evenly distributed.
Cook the Fries:
After soaking, drain the potatoes and pat them dry with paper towels. This helps to ensure that the fries get extra crispy when fried.
Heat coconut oil or butter in a deep fryer or large pot to 350°F (175°C). You'll need enough oil to fully submerge the fries.
Coat and Fry:
Place the dried fries into the bowl with the seasoning mix. Toss them gently until all the fries are coated evenly with the flour and spice mixture.
Carefully drop the coated fries into the hot oil in batches, making sure not to overcrowd the pan. Fry for about 3-5 minutes or until golden brown and crispy.
Use a slotted spoon to remove the fries from the oil and drain them on paper towels.
Optional: Garnish:
For an extra touch, sprinkle some freshly chopped parsley over the fries for color and freshness.
Nashville Hot Loaded Fries Bowl
Ingredients:
1 serving Secret Recipe Fries (recipe above)
2-3 Nashville Hot Tenders (recipe above)
1/2 cup cole slaw (store-bought or homemade; I use Primal Kitchen's Ranch instead of mayo)
1/4 cup pickles, sliced
Extra Nashville Hot Sauce (for drizzling)
Instructions:
Prepare the Fries:
Make the Secret Recipe Fries (recipe above) and set aside, keeping them warm.
Prepare the Nashville Hot Tenders:
Prepare your Nashville Hot Tenders (recipe above), ensuring they're golden brown and crispy. Once done, slice into smaller pieces or leave them whole, depending on your preference.
Assemble the Bowl:
In a bowl, layer the warm Secret Recipe Fries at the bottom.
Add a generous layer of cole slaw on top of the fries. The coolness of the slaw perfectly balances the heat of the Nashville Hot Tenders.
Add the sliced Nashville Hot Tenders on top of the slaw.
Drizzle extra Nashville Hot Sauce over the chicken.
Finish with a few pickle slices for that extra tang and crunch.
Serve:
Serve immediately while everything is fresh and warm. Enjoy this spicy, crunchy, loaded fries bowl!
Korean BBQ Loaded Fries Bowl
Ingredients:
1 serving Secret Recipe Fries (recipe above)
2-3 Korean BBQ Saucy Nuggets (recipe above)
1/2 cup cole slaw (store-bought or homemade; I use Primal Kitchen's Ranch instead of mayo)
1/4 cup pickles, sliced
Instructions:
Prepare the Fries:
Make the Secret Recipe Fries (recipe above) and set aside, keeping them warm.
Prepare the Korean BBQ Saucy Nuggets:
Prepare the Korean BBQ Saucy Nuggets (recipe above), tossing them in the sweet and tangy Korean BBQ sauce. Once done, slice the nuggets into smaller pieces for easy topping.
Assemble the Bowl:
In a bowl, layer the crispy Secret Recipe Fries at the bottom.
Add a generous layer of cole slaw, providing a cool contrast to the crispy, saucy chicken.
Add the sliced Korean BBQ Saucy Nuggets on top of the cole slaw.
Top off with a few pickle slices for a tangy crunch.
Serve:
Serve immediately while everything is fresh, warm, and packed with flavor. This Korean BBQ-loaded fries bowl is sure to satisfy!
Biscuits
Ingredients:
2 cups plain organic nonbleached flour
1 tablespoon baking powder
1 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon garlic powder (optional for extra flavor)
1/2 cup cold unsalted butter, cut into small cubes
3/4 cup cold buttermilk (you can make your own by adding 1 tablespoon of white vinegar to 3/4 cup of regular milk)
1 tablespoon melted butter (for brushing after baking)
Instructions:
Preheat the oven to 425°F (220°C).
In a large bowl, combine flour, baking powder, salt, baking soda, and garlic powder (if using).
Cut the cold butter into the dry ingredients using a pastry cutter or your fingers until the mixture resembles coarse crumbs.
Slowly add the cold buttermilk, stirring gently until the dough comes together.
Turn the dough onto a lightly floured surface and gently knead for 1-2 minutes. Do not overwork the dough.
Roll the dough out to about 1-inch thick, then use a round cutter to cut out the biscuits.
Place the biscuits on a baking sheet, brush the tops with melted butter, and bake for 12-15 minutes or until golden brown.
Serve warm!
Chocolate Chip Cake
Ingredients:
2 cups plain organic nonbleached flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup unsalted butter, softened
1 cup golden sugar
2 large eggs
1 teaspoon vanilla extract
1/2 cup whole milk
1 cup semi-sweet chocolate chips
Instructions:
Preheat the oven to 350°F (175°C). Grease a 9-inch round cake pan or line with parchment paper.
In a medium bowl, whisk together the flour, baking powder, baking soda, and salt.
In a separate large bowl, cream the softened butter and golden sugar until fluffy.
Add the eggs one at a time, mixing well after each addition. Stir in the vanilla extract.
Gradually add the flour mixture, alternating with the whole milk, beginning and ending with the flour mixture. Mix until just combined.
Gently fold in the chocolate chips.
Pour the batter into the prepared cake pan and smooth the top.
Bake for 30-35 minutes or until a toothpick inserted into the center comes out clean.
Allow the cake to cool in the pan for 10 minutes before transferring to a wire rack to cool completely.
Cherry Pie Poppers
Ingredients:
1 cup fresh cherries, pitted and chopped
2 tablespoons golden sugar
1 tablespoon cornstarch
1 teaspoon lemon juice
1/4 teaspoon almond extract
1 package puff pastry (seed oil-free, or make your own dough)
1 egg, beaten (for egg wash)
1 tablespoon golden sugar (for sprinkling)
Instructions:
In a small saucepan, combine the chopped cherries, golden sugar, cornstarch, lemon juice, and almond extract. Cook over medium heat, stirring constantly, until the mixture thickens and the cherries break down about 5-7 minutes.
Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
Roll out the puff pastry on a lightly floured surface and cut it into squares or circles.
Spoon a small amount of the cherry filling into the center of each pastry piece.
Fold the pastry over the filling to form a pocket, sealing the edges with a fork.
Brush the top with the beaten egg and sprinkle with golden sugar.
Bake for 15-18 minutes or until golden and puffed.
Allow them to cool slightly before serving.
Comeback Sauce
Ingredients:
1/2 cup Primal Kitchen Ranch (as a base)
2 tablespoons ketchup
1 tablespoon hot sauce (adjust to taste)
1 teaspoon apple cider vinegar
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon Worcestershire sauce
1/4 teaspoon cayenne pepper (optional for extra heat)
Instructions:
In a small bowl, combine Primal Kitchen Ranch, ketchup, hot sauce, apple cider vinegar, garlic powder, paprika, Worcestershire sauce, and cayenne pepper.
Stir until smooth and well combined.
Taste and adjust seasoning as needed (more hot sauce for spice or vinegar for tang).
Serve with your favorite fried or grilled chicken.
Sticky Chicky Sweet 'n Sour Sauce
Ingredients:
1/2 cup apple cider vinegar
1/4 cup golden sugar
2 tablespoons soy sauce
2 tablespoons ketchup
1 tablespoon cornstarch (for thickening)
1 teaspoon garlic powder
1/2 teaspoon ground ginger
1/4 teaspoon red pepper flakes (optional)
Instructions:
In a small saucepan, combine apple cider vinegar, golden sugar, soy sauce, ketchup, cornstarch, garlic powder, ground ginger, and red pepper flakes.
Bring to a simmer over medium heat and stir until the sauce thickens about 5-7 minutes.
Remove from heat and allow to cool slightly before using.
Serve as a dipping sauce or drizzle over your favorite fried dishes.
KFC Sauce
Ingredients:
1/4 cup ketchup
2 tablespoons mustard
2 tablespoons honey
2 tablespoons apple cider vinegar
1 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon ground black pepper
Instructions:
In a small bowl, combine ketchup, mustard, honey, apple cider vinegar, garlic powder, paprika, and black pepper.
Stir until smooth and well combined.
Taste and adjust seasoning if needed.
Serve with your favorite chicken!
Cranberry Lemonade
Ingredients:
1 cup cranberry juice (unsweetened)
1/2 cup fresh lemon juice
2 tablespoons golden sugar or honey (adjust to taste)
2 cups cold water
Ice
Instructions:
In a pitcher, combine cranberry juice, lemon juice, and golden sugar.
Stir until the sugar dissolves.
Add cold water and stir again.
Serve over ice for a refreshing drink.
Cranberry Sweet Tea
Ingredients:
2 cups brewed black tea (unsweetened)
1/2 cup cranberry juice (unsweetened)
2 tablespoons golden sugar or honey (adjust to taste)
Ice
Lemon slices for garnish (optional)
Instructions:
Brew the black tea and allow it to cool to room temperature.
In a pitcher, combine the brewed tea, cranberry juice, and golden sugar. Stir until the sugar dissolves.
Add ice to chill and garnish with lemon slices, if desired.
Serve cold.
Recreating KFC's iconic menu items at home allows you to indulge in the flavors you love and gives you the freedom to control the ingredients, making these dishes healthier and more tailored to your preferences. Whether it's the crispy, golden chicken nuggets, the sweet and tangy Comeback Sauce, or the indulgent chocolate chip cake, each recipe reflects the familiar taste of KFC with a homemade twist. You can enjoy these comfort foods with less guilt by swapping out processed ingredients and focusing on real, wholesome flavors.
It's been fun to revisit these beloved classics with a healthier approach. I hope these recipes inspire you to cook with creativity and confidence. Remember, it's not just about recreating the taste—it's about making it your own and bringing your own touch to every dish. I can't wait to hear how you enjoy these recipes and if you decide to share them with friends and family!
And, of course, a huge shoutout to the Try Guys for being the inspiration behind this fun challenge—Keith, if you ever want to try my healthified versions, the invite is always open!
I'd love to hear what you think! Did you try any of these recipes at home? How did they turn out? What's your favorite KFC menu item that you'd love to see healthified next? Drop a comment below and share your experience! Don't forget to snap a photo of your creations and tag me on social media—I can't wait to see what you've made!
If you're looking for more healthy twists on your favorite comfort foods, sign up for my free monthly newsletter here! You'll get exclusive recipes, tips, and all the latest updates straight to your inbox.
Happy cooking!