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Oven Chicken Fried Steak

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Chicken fried steak is some serious comfort food but it can come with lots of extra calories when it is pan fried in oil. Try this oven-baked version that cuts the fat down considerably yet maintains a great texture and flavor.


serves/makes:
  
ready in:
  under 30 minutes
Rating: 5/5

17 reviews
2 comments

ingredients

1 pound beef eye of round steak, cut into serving pieces
1/3 cup all-purpose flour
1 teaspoon seasoned salt
3/4 cup seasoned bread crumbs
2 egg whites, beaten
2 tablespoons skim milk
1 jar (12 ounce size) fat-free chicken gravy

directions

Preheat the oven to 400 degrees F. Lightly grease a rimmed baking sheet.

Place the round steaks between two sheets of waxed paper and pound to 1/8-inch thick using a meat mallet or rolling pin. Set aside.

In a shallow dish, combine the flour, seasoned salt, and bread crumbs. Mix well.

In another shallow dish, whisk together the egg whites and milk.

Dip each piece of steak in the bread crumbs, coating well and pressing the crumbs on so they adhere. Then dip the meat in the egg mixture, coating completely and letting any excess liquid drip off. Then, again, dip the meat into the crumbs and coat well.

Place the coated steaks on the baking sheet. Spritz with non-stick cooking spray or olive oil. Place the baking sheet in the oven and bake at 400 degrees F for 10 minutes. Turn the steaks over and spray again with cooking spray. Bake for 10-12 more minutes, or until the coating is crisp and lightly browned.

While the chicken fried steak is in the oven, place the gravy in a microwave safe dish and microwave for 2 minutes, or until heated.

To serve, place one steak on each plate and top with about 1/4 cup of gravy. Serve hot.

recipe tips


For extra flavor, add garlic powder or onion powder to the breadcrumb mixture.

Make sure the steaks are of similar size and thickness so they cook evenly.

Let the coated steaks sit for 5-10 minutes before baking to help the coating stick.

For an even healthier version, use whole wheat flour and breadcrumbs.

Try different seasonings in the flour mixture.

For a crispier coating, place the baking sheet on the lower rack of the oven.

If you prefer a thicker gravy, simmer it on the stove and add a cornstarch slurry to thicken.

Serve with mashed potatoes or roasted vegetables for a classic comfort food meal.

For a spicier kick, add a dash of cayenne pepper to the flour or breadcrumb mixture.

common recipe questions


Can I use a different type of steak?

Yes, pre-tenderized cube steak is a common alternative.

Is there a substitute for seasoned bread crumbs?

Panko breadcrumbs or crushed crackers can be used for a different texture.

Can I make this recipe without egg whites?

You can use whole eggs instead, but the coating may be heavier.

What can I use instead of skim milk?

Any milk, including non-dairy milk like almond or soy, can be used.

Is fat-free chicken gravy essential?

No, you can use regular chicken gravy or make a homemade version. The fat-free gravy just helps make it a little healthier.

How should I adjust the cooking time for thicker cuts of steak?

Thicker cuts may require a longer cooking time. Make sure the internal temperature reaches 145 degrees F.

How do I store and reheat leftovers?

Store in an airtight container in the refrigerator for up to 2 days and reheat in the oven for best texture.

Can this dish be frozen?

It's best enjoyed fresh, as freezing may affect the texture of the coating.

tools needed


Meat Mallet or Rolling Pin: To pound the round steaks to a 1/8-inch thickness before coating and baking.

Waxed Paper: Used to sandwich the round steaks while pounding them to prevent splatter and protect the meat.

Non-stick Cooking Spray or Olive Oil: To lightly coat the baking sheet and the breaded steaks before baking, helping to achieve a crispy exterior.

Microwave-Safe Dish: To heat the fat-free chicken gravy while the chicken fried steaks are baking in the oven, providing a warm topping for the steaks.

Measuring Cups and Spoons: To accurately measure the flour, seasoned salt, bread crumbs, egg whites, milk, and gravy for the recipe.

Rimmed Baking Sheet: The ideal pan for baking the coated chicken fried steaks in the oven, making sure they cook evenly and any drippings are contained.

Shallow Dishes: One dish for combining the dry ingredients (flour, seasoned salt, bread crumbs) and another for whisking together the egg whites and milk for coating the steaks.

Whisk or Fork: For fully combining the egg whites and milk in a shallow dish.

Meat Thermometer (optional): If unsure about the doneness of the chicken fried steaks, a meat thermometer can be used to check for a safe internal temperature of 145 degrees F for beef.

Spritz Bottle or Oil Mister: Another option for lightly coating the breaded steaks with oil before baking.

what goes with it?


Mashed potatoes: the creamy and buttery texture of mashed potatoes will perfectly contrast the crispy coating of the oven-baked chicken fried steak. Plus, it's a classic pairing with chicken fried steak.

Green beans: add some fresh and crunchy green beans to the plate for a pop of color and extra nutrients.

Cornbread: the sweet and crumbly texture of cornbread is a commong pairing for any Southern-style dish, like chicken fried steak.

Coleslaw: the tangy and crunchy goodness of coleslaw will act as a refreshing palette cleanser between bites of the rich and savory chicken fried steak.

Hot sauce: a drizzle of hot sauce on top of the chicken fried steak will add a kick of heat.

beverage pairings


Wine Pairings
Merlot: Its smooth, fruity flavors will complement the hearty steak while its tannins cut through any richness.

Chardonnay: A buttery Chardonnay is a great match for the crispy coating on this chicken fried steak. Look for one with a hint of oak for extra depth.

Malbec: Need a bold partner for your steak? Malbec's dark fruit flavors and peppery notes will stand up to the dish's flavors nicely.

Other Alcohol Pairings
IPA: A hoppy IPA can bring a nice bitterness to counterbalance the richness of the steak. Plus, the citrusy notes can add a refreshing touch.

Moscow Mule: The ginger beer in this cocktail can add a nice zing to each bite of the steak.

Whiskey Sour: The citrusy tang of a whiskey sour can cut through the savory goodness of the chicken fried steak.

Non-Alcoholic Pairings
Sweet Tea: It's the Southern classic to match your Southern comfort food. The sweetness will complement the savory steak.

Ginger Ale: The effervescence of ginger ale can cleanse your palate between bites, keeping your taste buds ready for more.

Orange Juice: Whether you like it with pulp or without, orange juice's acidity can cut through the richness of the steak, balancing each bite.


nutrition data

254 calories, 11 grams fat, 17 grams carbohydrates, 22 grams protein per serving.
Show full nutritional data (including Weight Watcher's Points ®, cholesterol, sodium, vitamins, and diabetic exchanges)


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reviews & comments

  1. lionhounds REVIEW:

    I made this today. This is how I did it. I seasoned the beef cutlets with Salt, Pepper, Garlic Powder, Parsley. Then I squeezed fresh lime juice on both sides of the meat and let it marinade for 30 minutes. The Lime juice makes the meat super tender. I then mixed in 2 separate bowls: Egg whites and buttermilk 2nd bowl: 2 cups flour and 2 cups panko bread crumbs and then added, salt, pepper, garlic powder, Tony's cajun seasoning. I then followed the original recipe directions. I first coated with the dry and then dipped in the buttermilk/egg white mix and back into the dry mix. I then put them all on a full size cookie sheet with a baking rack on top of the full sheet. I then put extra virgin olive oil on the one side of the meat and then baked it in a 300* convection oven for 30 minutes. I then turned the meat over and added extra virgin olive oil to the other side and baked for an additional 20 minutes. They turned out crispy and tender and full of flavor. My recipe for the gravy. 4 Tablespoon of bacon grease. Heat that in a pan and then add a few tablespoons of flour and whisk till light brown. Then add 1 can evaporated milk, 1 Tablespoon of Beef Boulion. I use the organic paste. Add lots of pepper and some salt and as it thickens, add whole milk until the gravy forms. I made green beans and mashed potatoes with this and served it at my bakery. So delicious.

  2. Kaira2022 REVIEW:

    I made this tonight and it was delicious!!! But I used country gravy mix instead of ckn gravy!!

  3. s-chapstickies REVIEW:

    This was a good basic starting point. I also used more seasonings, about 1/2 teaspoon each coarse black pepper, garlic & onion powder. Also, a good shot of Tabasco in the egg mixture. Instead of the Jar Gravy I used an envelope of the dry Black Pepper Country gravy mix. It was perfect.

  4. LordAdmiral REVIEW:

    I made it last night. Two changes. Rubbed baking pan with corn oil and added montreal steak seasoning to the flour. Turned out just as good as fried without the mess. Very easy for a crowd versus deep or pan frying.

  5. Susan REVIEW:

    I have made this several times and love it! I do season it more heavily for our tastes. This is just as good as the fried to me. After I dredge and dip the meat I put it in the fridge for awhile and that seems to set the breading. I use a combo of white and chicken gravy. Definitely great comfort food!

  6. Guest Foodie REVIEW:

    This is one of the best oven chicken fried steaks I've ever had

  7. Jesse REVIEW:

    The quality of the steak at this recommended 400 degrees for 10 minutes and flip thingy has really hit the nail on the head. 5 stars. I did use a different recipe for flavor since I read the comments beforehand and I went with Colonel Sanders 11 herbs and spices on the steak. Props.

  8. Frank REVIEW:

    I tried different baked CFS recipes and this one is definitely the best! I do add garlic powder and pepper to the crumb mixture and substitute panko for bread crumbs. It's simply wonderful!

  9. Frank REVIEW:

    The first time I made it I used cube steak. Didn't like it as it fell apart in the prep stage. I only use pounded round steak now with a bit more seasonings in the flour mixture. I have made it 5 times now.This is the best chicken fried steak recipe I have found and the only one I will ever use. I don't even miss the "fried" part of it at all! Thank you!

  10. BWorks REVIEW:

    This is a great alternative to fried. I didn't expect the batter to be crispy like it is when fried. But I was pleasantly surprised because it was close. My only problem was the batter stuck even though I used non stick spray

  11. Healthymom38 REVIEW:

    Yay, a fantastic way to enjoy chicken fried steak without the guilt..family loved it!!!!

  12. Guest Foodie REVIEW:

    It was okay but didn't have the flavoring that I was expecting. I did follow the recipe but next time I going to use a white base gravy. Yes I will try it again and see if it has a better flavor next time.

  13. turquoise620

    I just pulled out a cube steak and didn't know how to cook it. I really liked the sounds of this recipe, lower in fat and sodium. I am trying it tomorrow for dinner and I hope it tastes as good as it sounds. I'll let you know on Tuesday.

  14. 31Bambam31 REVIEW:

    This recipe was rather difficult for me to review. It looked like a great recipe and I looked forward to making it. I served it to two adults (including me) and one 8-year-old child. I found the beef to lack seasoning and the "crust" wouldn't stay in place. The other two at our table loved it and asked for seconds. I will probably try it again since my family enjoyed it so much.

  15. stoll2001 REVIEW:

    Just tried it and it is delicious!!!! I have to make 70 next week-end

  16. Shaun REVIEW:

    Fantastic!! Didn't expect them to get the same nice texture that pan fried has but they were close. We'll definitely add this recipe to our rotation. Thank you for it!

  17. 50feast REVIEW:

    I very much enjoyed this recipe for chicken fried steak because it wasn't as greasy as other ones.

  18. Lauren REVIEW:

    I would say that if you can't have the real fried chicken fried steak then this is a great alternative. Baked so it's lower in fat and the crumb crust is pretty good. Not quite the same as the real thing but if you are watching calories then you know the real thing is WAY too fattening.

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