Oven Fried Chicken

"Oven Fried Chicken" lands at 55g of protein for 386 calories a serving, which makes it an easy way to hit a protein target on Ozempic, Wegovy, Mounjaro or Zepbound without overeating. It leans pungent and spicy, so save it for a day your stomach is settled rather than right after an injection.

Ingredients

• 8 bone-in drumsticks (skin removed)
• 2 1/2 cups bran flakes (4 1/2 ounces* (use gluten-free crushed corn flakes))
• 3 teaspoon kosher salt (less if you are using regular salt)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon fresh black pepper
• 1/4 teaspoon cayenne pepper
• 3 tablespoons Hellman's light mayonnaise
• 1 teaspoon Dijon mustard
• Oil spray

Method

1. 1Heat the oven to 400°F and season the drumsticks with 1 teaspoon of the salt.
2. 2Line a baking sheet with foil, set a rack on top, and mist the rack with oil.
3. 3Blitz the bran flakes in a food processor until fine.
4. 4Stir the crushed flakes together with the remaining salt, paprika, garlic powder, black pepper and cayenne.
5. 5Tip the crumb mixture into a shallow dish or zip-top bag.
6. 6Stir the light mayo and Dijon together in a small bowl.
7. 7Brush the mustard-mayo over each drumstick, then coat in the crumb mixture.
8. 8Set the chicken on the rack and mist with oil.
9. 9Bake 40–45 minutes, until golden, cooked through, and 165°F inside.
10. 10To air-fry instead, mist the tops with oil and cook at 370°F for 22–24 minutes, turning and re-misting halfway, until the crumbs are golden and the chicken is done.

Tips for GLP-1 appetites

• Not the gentlest option on a rough stomach day — better suited to when appetite and digestion feel normal.
• Go lighter on the strong aromatics (garlic, onion, spice rub) if smells are a trigger right now.
• At 55g of protein a serving, this alone gets you a meaningful chunk of the way to a daily 80–120g protein target.