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Healthy Alternatives to Deep Frying

It is no secret that we Americans love our fried food. In every state of America, you will find fried food on every corner. Most American restaurants offer a wide variety of fried foods on their menu. During the Covid-19 pandemic, people started to explore their cooking skills and tried many fried food recipes in their homes.

Nothing makes American happier than biting into crispy fried chicken or fish. However, we have realized over time that fried foods can be pretty rough on our waistlines. Even if chicken wings, fish strips, or nuggets are deep-fried in one of the healthiest oils, it will still harm our health.

While obesity, diabetes, and heart diseases are rising in America, people have switched to healthy diets. But does it mean Americans should sacrifice their love for fried food to prevent developing diabetes and heart diseases? Of course not. While deep-fried food tastes great, there are still so many healthy alternatives to deep-frying.

These alternatives to deep frying will not only make your fried food taste as great as deep-fried ones but also make sure to keep your heart happy and healthy. If you are not sure what methods to try for healthy fried food, keep reading.

Why are deep-fried foods unhealthy?

Before discussing the healthy alternatives to deep frying, you must understand why deep-fried foods are considered unhealthy. Unfortunately, deep frying food has remained a common practice in almost every part of the world. However, in recent years, many health organizations pointed out high fried food consumption is the reason for the growing obesity, diabetes, and heart failure rate.

Since then, people have been on the lookout for a healthy alternative. Have you ever wondered what makes deep-fried food unhealthy? The high amount of fats, calories, and often salt. Eating too much deep-fried food regularly can negatively impact your overall health and well-being.

That does not mean you completely ban deep-fried foods. On the contrary, it is healthy to go on a deep-fried food binge sometimes. However, a frequent intake of deep-fried foods can tank your health.

Moreover, satisfying your deep-fried food cravings at home is better than heading out to your favorite restaurant. Fried foods served in restaurants are mostly cooked in hydrogenated oils (High in Trans fats) to give that satisfying taste and extra crunch. Unfortunately, the higher trans fat content in the oil will raise bad cholesterol levels and increase your chance of developing heart diseases.

5 Healthy alternatives to deep frying

Here are a few popular and healthiest alternatives to deep-frying:

Sauteeing and stir-frying

All the home cooks must be familiar with the cooking technique - sauteeing. Well, it is one of the healthy alternatives to deep frying. It uses minimal oil, maybe a teaspoon or tablespoon, to cook the food thoroughly. Usually, it is used for lightly cooking vegetables on a lower heat. 

However this technique can be used for frying different types of meat, but it will take a lot more time than sauteeing vegetables. Usually, the terms "sauteeing" and "stir-frying" are used synonymously, but there is a slight difference between both cooking techniques. Sauteeing happens at a much lower heat and lower speed, whereas stir-frying requires higher heat and faster speed.


Another healthy alternative to deep frying is pan-frying, in which a comparatively low quantity of oil is used to fry the foods. In contrast, deep frying requires the food to be fully submerged in oil, transferring many unhealthy fats from the oil to the food.

Also, homeowners or restaurant owners may be tempted to use cheaper quality of oil for deep-frying, considering the large quantity in which it is required. Furthermore, they may end up reusing the same oil for much longer than recommended, making the deep frying significantly less healthy than pan-frying.

Oven frying

In recent years, ovens have become necessary for home cooks and professional chefs. From baking desserts to roasting savoury dishes, they are now also helping people to fry their food. For oven frying, you will have to bake your food at quite a high temperature. All health-conscious individuals in America are quite fond of this frying technique as it is healthy yet delivers the same crunch and taste as deep frying.

 Not sure how to oven-fry your chicken wings or fish fillets? Here are a few simple steps you need to follow:

  • Prepare an oven tray by placing parchment paper and then spray a little oil evenly on it.
  • Place the food on the oven tray carefully. Make sure not to overcrowd it.
  • Spray a light amount of oil on the top of the food.
  • Bake for at least 15 to 20 minutes at 450°F.

With this frying method, you will get a healthy version of crispy and crunchy fried chicken or fish just the way you like it.

Oven roasting

Another popular alternative to deep frying is oven-roasting - caramelizing food. The caramelization gives a food a delicious taste and crispy crust just like deep-frying.

If you don't know how to oven-roast your food, follow the steps below to satisfy your fried food cravings healthily:

  • Prepare an oven tray by placing parchment paper and then spray a little oil evenly on it.
  • Toss your food in a teaspoon or tablespoon of oil.
  • Place the oil-tossed food on the parchment paper and roast in the oven at 400°F until golden brown and crispy

Oven baking+ deep-frying

While deep frying food, you need to keep it submerged in the boiling hot oil for at least ten minutes to get crispier on the outside and juicier on the inside. Therefore, the food will absorb a lot and become unhealthy for consumption.

 However, if you cook it first in the oven and then later deep fry it, you will get a healthier and crunchier meal without the health hazard associated with deep frying. By baking the food in the oven, you will be able to reduce the frying duration and the amount of oil absorbed by the food. Isn't it amazing? Try it to enjoy top-notch restaurant-quality crispy fried food without risking your health.

Are you still unable to understand how to oven-bake+deep fry your food? Here are a few simple steps you need to follow:

  • Prepare an oven tray by placing parchment paper and then spray a little amount of oil evenly on it.
  • Place the food on the oven tray carefully. Make sure not to overcrowd it.
  • Spray a light amount of oil on the top of the food.
  • Bake for at least 15 to 20 minutes at 450°F.
  • After baking, put a small-sized deep pan on high heat and add oil in abundant quantity.
  • When the oil gets hot, you can start dropping your baked food in it. Make sure to deep fry in small batches. Else, the temperature will drop instantly, making your food soggy and oil-dredged.
  • Remove after a few seconds. Enjoy the crispiest and crunchiest fried food without blowing your calorie count or raising your bad cholesterol levels.

Do you want to try a healthy alternative to deep frying but do not want to compromise on the crunchiness of your fried food? You must try this method!

How to make a healthy batter?

Most home cooks complain that fried food cooked through oven baking, oven frying or pan-frying is not as crispy and crunchy as the deep-fried ones. However, what they don't realize is that it is not the technique failing, but the batter is. 

A crispy and crunchy fried food depends on frying technique and the right batter. So now, once you know all the healthy frying techniques, it is time to focus on preparing the right batter.

Toss your food in a little oil, and then toss it in another bowl with flour and balanced spices. Use flour in small quantities if you want it to be crunchy and crispy. Later, you can bake or roast the food in an oven for crispy and crunchy fried food.

However, if you don't want the hassle of preparing the batter yourself or struggle with finding the right balance between spices, Southern Fry Kings has a perfect solution for you -  Chicken and Seafood Fry. No matter what frying technique you use, you will get a crispy and crunchy plate of fried food with this batter. Just dip, Oven-fry or Pan-fry, and Enjoy!


Deep-fried food is undoubtedly the comfort food for us. Whether it's a movie night, summer pool party or Thanksgiving dinner, fried food must be on the table. However, with obesity and heart failure rate rising each day, we have no choice but to avoid eating fried food.  

Do you fall in the similar category too? Well, stress no more. We have brought healthy alternatives to deep frying for you to help you healthily satisfy your fried food cravings. However, don't forget to level up your fried food game with our Chicken and Seafood Fry Batter!




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