Is Broasted Chicken Healthy? A Nutritional Perspective

is broasted chicken healthy

Many people are making health-conscious decisions regarding what they eat. Many start cutting out the junk, reducing their sugar intake, and ditching processed food and start substituting for more nutritious food options. Moreover, as more people turn away from traditionally fatty food, it raises questions about whether broasted chicken is healthy, especially compared to fried chicken.

What is broasted chicken? Broasted chicken is a popular alternative to fried chicken. It is not only a tastier option: it has a better texture and can be used in more recipes than fried chicken. It also happens to be easier to season and prepare.

Are you thinking of replacing fried chicken in your diet with broasted chicken? If so, you must understand whether it contains the nutritional value you need and if it aligns with your dietary requirements. Great for you, as this article tells you more about that!

Is Broasted Chicken Healthy?

Broasted chicken is indeed healthy! Compared to traditionally fried chicken, broasted chicken, on average, requires up to 70 percent less fat to prepare. Therefore, it is less carcinogenic and contains significantly fewer calories than fried chicken.

Nutritional Breakdown of Broasted Chicken

Broasted chicken has far greater nutritional value than fried chicken. How does it compare in nutritional value? Here is a side-by-side comparison:


A single breast of broasted chicken has 315 calories. On the other hand, a single breast of fried chicken has 330 Calories.

Broasted chicken has fewer calories per serving than fried chicken.


Broasted chicken contains 43 grams of protein per serving. Fried chicken only has 14 grams of protein in a single serve.


A single serving of broasted chicken has less than one gram of sugar. The sugar mass, in this case, is negligible. As for the fried chicken, the total is five grams per serving.

Fried chicken has a significantly higher sugar mass, making it the less healthy option.


As for carbohydrates, a single serving of fried chicken contains 40 grams of carbohydrates. For broasted chicken, the carbohydrate count is 5 grams.

If you are looking to cut down on your carbohydrate consumption, broasted chicken is the better choice.


Broasted chicken has only nine grams of fat per serving. Fried chicken comparatively has 14 grams of both saturated and unsaturated fat. The fat composition makes the unsaturated chicken more carcinogenic. Moreover, it also makes it worse for your cardiovascular health.

How To Prepare Healthy Broasted Chicken

Are you trying to prepare healthy chicken? Here is a recipe for healthy, low-fat broasted chicken.


  1. Avocado oil. It is a healthier and less carcinogenic alternative to regular oil because of it’s high-heat temperature range.
  2. Pepper
  3. Vinegar
  4. Masala
  5. Paprika 
  6. Chicken (You can have it pre-cut into 12 pieces)
  7. Salt (Preferably sea salt or Himalayan salt) 
  8. Basil
  9. Flour 
  10. Garlic powder
  11. Parsley
  12. Corn flour 
  13. Two eggs


  1. In a bowl, take two cups of flour and mix it with half a cup of corn flour. To the same bowl, add salt and pepper, and mix thoroughly.
  2. To the mixture, add one tablespoon of dried basil. Add a tablespoon of dried parsley and two tablespoons of powdered garlic.
  3. In a separate bowl, beat two eggs. Add water to the eggs and a reasonable amount of salt to taste. Ensure that you mix them properly.
  4. Take your chicken pieces and place them in a third bowl. Mix them with salt, pepper, paprika, and masala. 
  5. Take your chicken pieces and dip them in the first bowl. Add then soak them in the egg mixture. Lastly, coat them in the first bowl.
  6. Add the avocado oil into a pressure cooker, allowing it to heat for one minute. Add the chicken pieces into the cooker and seal.
  7. The chicken pieces should cook for two minutes.
  8. Once the pieces are cooked through, you will have to wait for a few minutes before opening the cooker. It is always best to ensure that you’ve released the steam and pressure to avoid accidents in the kitchen.
  9. The final step: Fry the pieces in a sauce pan to a crisp in avocado oil.

It’s best to serve the broasted chicken while still hot.

Commercial Broasted Chicken

For you to meet commercial grade standards for broasted chicken, you will need proprietary cooking equipment. 

You can technically prepare broasted chicken from the comfort of your home. However, the techniques used aren’t sufficient for commercial-grade chicken.

Unfortunately, the company that manufactures the proprietary air frier used to make genuine broasted chicken doesn’t sell their equipment on retail.

To purchase such equipment, you need to set up a genuine food outlet and serve customers with recipes approved by The Broaster® Company.

How Can You Make Broasted Chicken Healthier?

As is, broasted chicken is a healthy alternative to fried chicken. It has more nutritional value per serving and less unsaturated fat. But it can be healthier!

To make healthier broasted chicken:

1. Use Olive or Avocado Oil:

Olive oil is simply the way to go. It is an excellent alternative to traditional cooking oil.

Olive oil contains less cholesterol and unsaturated fats. Unlike traditional oils, olive oil significantly reduces risk factors for cardiovascular diseases such as arterial clogging.

2. Use Pink or Sea Salt

Pink salt and sea salt are healthier than ordinary salt. The reason is that pink salt contains much less sodium than regular salt. In addition, pink salt contains other nourishing minerals such as magnesium, potassium, and zinc. It is also less likely to cause high blood pressure.

3. Cooking Your Chicken Without the Skin

It may come as a surprise, but 77.8 percent of the unsaturated fat on chicken tends to lie on the outer layer. By simply removing the skin, you will be eating far healthier chicken. You do not have to worry about losing the flavor or seasoning, as broasting ensures that spices penetrate the surface.

4. Do Not Re-heat Your Chicken in Oil

Re-heating chicken in oil is a common mistake that many people make. It adds an unnecessary amount of oil to the chicken. Re-heating chicken in oil also makes it more carcinogenic. 

How Does Broasted Chicken Compare to Rotisserie Chicken?

Looking at how broasted chicken compares to fried chicken, is it healthier than a rotisserie chicken?

With both broasted and rotisserie chicken, you will be getting the same amount of protein per serving.

However, a rotisserie chicken has significantly fewer calories than broasted chicken and fried chicken.

Concerning unsaturated fat, rotisserie chicken contains more than broasted chicken. Unsaturated fat is harbored chiefly in the skin.

Rotisserie chicken also has a higher sodium concentration than broasted chicken. Having a higher sodium concentration makes it unhealthy for your cardiovascular health.

Therefore, broasted chicken emerges as the healthier alternative to fried and rotisserie chicken.


Issues surrounding dieting and nutrition have become essential in recent times. For this reason, many people are wary about consuming high-fat and carcinogenic food.

Fast food outlets are also under increasing scrutiny by organizations such as the FDA. These organizations ensure that the food meets a minimum health and safety standards.

Broasted chicken is a healthy alternative. It not only contains less fat but also provides better nutritional value as compared to fried chicken. It is also easier to season and prepare.

Want to Work Together?

Your choice of chicken, broasted or fried, is only a part of the series of decisions you have to make towards a healthier lifestyle. Are you struggling to make good decisions? Are you a tired, overwhelmed, or stressed woman who’s beginning to experience negative health issues such as digestive problems, chronic inflammation, aging prematurely, and weight gain? After consistently putting in long hours and juggling too many priorities, are you desperate to make a change?

It’s easy to neglect personal wellness in exchange for what feels good and that never-ending to-do list. The thought of adding one more thing to your list – wellness – may even tip the scale. Take the guesswork out of the individual steps needed to find balance and optimal health and let the Green Balanced Gal Wellness Program lead the way. You are unique, your food and lifestyle choices should be too, and thankfully, the Green Balanced Gal approach to wellness is not a one-size-fits-all approach. Get started today with the coaching support you need to feel your very best – mind, body, and soul! 

I want to guide you through taking back the balance and health in your life. I’d love to jump on a call with you to see how we can work together. Schedule a time here>>

About Amy

I'm an Integrative Health Coach for career-oriented, busy women in search of finding balance, wellness, and lifestyle transformation in an overworked, stressful, and boundary-blurring world.

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