Lighter Chicken Fried Steak with Homemade White Gravy

This Lighter Chicken Fried Steak uses a baked-then-broiled method instead of deep frying, a whole wheat breadcrumb crust, and a gravy made with 2% milk — delivering all the Southern comfort with significantly less oil and about 180 fewer calories per serving.

Clean Swaps That Work

Baked + broiled vs deep-fried saves ~180 kcal per serving
Whole wheat flour adds fiber to the crust
2% milk gravy is just as rich with less saturated fat
High-protein steak — 38g per serving
Pan dripping gravy uses natural beef flavor, no cream

Ingredients

4 cube steaks, pounded thin
1 cup whole wheat flour + ½ cup panko
Seasoning: salt, pepper, garlic powder, paprika, cayenne
2 eggs + ¼ cup low-fat buttermilk
Olive oil spray
For gravy: 3 tbsp drippings, 3 tbsp flour, 2 cups 2% milk, pepper

Instructions

Dredge steaks: flour → egg wash → flour/panko mix. Spray generously with olive oil.
Bake 400°F, 15 min per side. Broil 2 min for extra crispiness.
Make gravy from pan drippings, flour, and 2% milk. Season with lots of black pepper.
Serve immediately with gravy.

Nutrition (per steak + gravy)

Calories: ~400 kcal
Protein: 38g
Carbs: 30g
Fat: 14g

Storage

Fridge: 3 days
Reheat in air fryer at 375°F, 5 minutes to restore crunch

FAQs

Will the baked crust really be crispy?

Yes — the key is generous olive oil spray on all surfaces and the final broil step. The panko in the crust also adds extra crunch that holds up well in the oven.