Is Home Made Fried Chicken Unhealthy? The Factors That Really Matter

January 4, 2026 •

4 min read

A 2019 BMJ study found that women consuming daily fried chicken had a 13% higher death risk. But does home made fried chicken pose the same risks as commercial versions, or can home preparation make a difference?

Quick Summary

The health impact of homemade fried chicken depends on its preparation. Controlling ingredients and cooking methods can make this comfort food healthier compared to restaurant alternatives.

Key Points

Control is Key: Homemade fried chicken's healthiness hinges on ingredient and preparation choices, unlike ultra-processed fast-food versions.
Choose Your Oil Wisely: Using healthier oils like canola or peanut oil with a high smoke point is preferable to reusing oil or using shortening, which can contain trans fats.
Ditch the Skin: Removing the chicken skin before frying is one of the easiest ways to significantly cut down on calories and saturated fat.
Consider Healthier Cooking Methods: Oven-frying and air-frying can create a crispy chicken that tastes fried but with far less added fat and calories.
Modify Your Breading: Opt for whole-grain flour, crushed cornflakes, or almond flour instead of refined white flour to increase fiber and reduce simple carbs.
Eat in Moderation: Like any indulgent food, homemade fried chicken should be an occasional treat rather than a dietary staple to avoid negative health impacts.

The Health Question: Homemade vs. Restaurant Fried Chicken

For many, homemade fried chicken brings feelings of comfort and family. With growing awareness of the health impacts of fried foods, many question if their kitchen-cooked version is better. The short answer: it depends on how it is made. Although fried food is more calorie and fat-dense than baked or grilled, homemade gives complete control, which is the key to minimizing unhealthy aspects.

The Core Unhealthy Factors

Deep-frying inherently adds calories and fat. The chicken absorbs oil during cooking, which increases its fat content. This process can cause several health concerns if done improperly or too often.

High in Calories and Fat: Oils are calorically dense, and the chicken absorbs a considerable amount. This extra fat, specifically saturated or trans fat from certain oils, can contribute to weight gain and raise cholesterol levels.
Unhealthy Fats: Restaurants often use cheap, reused oils high in trans fats. At home, while controlling the oil, using lard or repeated frying with the same oil can also introduce unhealthy fats. Saturated fat content is also a concern.
High Sodium and Refined Carbs: Most breading recipes use refined white flour and plenty of salt. This combination adds sodium and simple carbohydrates, which can lead to blood sugar spikes and increase blood pressure.
Potential Harmful Compounds: High-temperature cooking can produce compounds like acrylamide, particularly in starchy breading, which may be linked to cancer risk in animal studies. Commercial kitchens often use extremely high temperatures and old oil, increasing this risk.

Homemade vs. Commercial Fried Chicken: A Comparison


Feature	Homemade Fried Chicken	Restaurant/Fast-Food Fried Chicken
Oil Quality	You choose the oil, often fresher. Healthier options like canola, peanut, or avocado oil can be used.	Often uses cheaper, partially hydrogenated oils high in trans fats, and oil is reused repeatedly.
Processing Level	Minimal processing. Uses whole ingredients like fresh chicken, spices, and homemade breading.	Ultra-processed. May contain numerous additives, preservatives, stabilizers, and artificial flavors.
Breading	Full control over ingredients. Options include whole-grain flour, cornflakes, or almond flour, with less sodium.	Uses refined flours and often pre-mixed breading with high sodium and sugar content.
Nutrient Loss	High-heat cooking still causes some loss, but can be minimized with careful temperature control.	High heat and reused oil can significantly diminish nutrient content.
Sodium Content	You decide how much salt to add, allowing for low-sodium seasoning mixes.	Typically very high in sodium to enhance flavor.

How to Make Homemade Fried Chicken Healthier

Taking charge of ingredients and cooking methods is the best way to enjoy fried chicken more healthily. It's about moderation and making smart swaps.

Choose Leaner Cuts: Use boneless, skinless chicken breasts instead of bone-in, skin-on pieces. Removing the skin can reduce saturated fat and calories.
Pick a Better Oil: Choose a cooking oil with a high smoke point and lower saturated fat. Canola, peanut, and sunflower oil are better options than traditional lard or vegetable shortening.
Use Healthier Coatings: Replace standard white flour breading with alternatives that offer more fiber and nutrients. Consider a coating made from a mix of whole wheat flour, cornflakes, panko, or almond flour.
Double-Dip for Texture, Not Oil: To achieve maximum crunch without excess oil, pat the chicken dry, then double-dip in a buttermilk wash and the chosen coating. A drying rack, not paper towels, helps excess oil drip off for a crispier finish.
Control the Frying Method: For pan-frying, use just enough oil to coat the bottom of the skillet rather than submerging the chicken completely. Maintaining the right oil temperature is crucial to prevent the chicken from becoming greasy.

Healthier Frying Alternatives

If you want to move away from frying altogether but still crave that crispy texture, modern kitchen appliances offer excellent solutions that mimic the effect with minimal oil.

Oven-Fried Chicken: This method involves baking the breaded chicken in a very hot oven, often with a light spray of oil. It can achieve a remarkably crispy exterior without the excess fat. Using a wire rack placed over a baking sheet ensures even crisping on all sides.
Air-Fried Chicken: Air fryers work by circulating very hot air to cook food rapidly. This method requires a tablespoon or less of oil and results in a golden-brown, crunchy exterior that is very similar to deep-frying but with significantly fewer calories and fat.

Conclusion

While fast-food fried chicken is unhealthy due to high levels of unhealthy fats, sodium, and ultra-processed ingredients, the same doesn't have to be true for its homemade counterpart. Taking control of the process, from selecting leaner cuts and better oils to using healthier breading and alternative cooking methods, can reduce the caloric and fat impact. Enjoying fried chicken, even the classic homemade version, is a matter of moderation and mindful preparation. By making smarter choices, you can savor this comfort food without compromising health goals. For further information on the risks of fried foods, see this detailed resource from the Cleveland Clinic.

Note: All foods, including homemade fried chicken, can fit into a balanced diet when consumed in moderation. The key is balance and recognizing that the way you prepare a dish is the most critical factor in its nutritional outcome.

Frequently Asked Questions

No, it is not guaranteed to be healthier. While homemade allows you to control ingredients, poor choices like using highly saturated fats or excessive breading can make it just as unhealthy as a fast-food version.

Healthier options for pan-frying include oils like canola, sunflower, or peanut oil, which have high smoke points and lower saturated fat content compared to solid fats. Avocado oil is also a good choice for high temperatures.

Yes, significantly. Removing the skin before breading and frying dramatically reduces the total and saturated fat content of the chicken. Using boneless, skinless breasts is often the leanest choice.

A crispy texture can be achieved by oven-frying or using an air fryer. Both methods use less oil and circulate hot air to crisp the breading, resulting in a similar outcome with fewer calories.

Yes. Frying at very high temperatures, especially with reused oil, can produce harmful compounds like acrylamide. This is more of a concern with commercial frying, but it's another reason to be mindful of home-frying methods and oil temperatures.

Yes. Instead of white flour, whole wheat flour, crushed cornflakes, or even almond flour can be used. This increases the fiber and nutrient content while reducing simple carbohydrates.

This depends on the overall diet, but moderation is key. For most people, enjoying homemade fried chicken as an occasional indulgence, perhaps once every few weeks, is perfectly acceptable within a balanced diet that is otherwise rich in whole, unprocessed foods.