Crispy Chicken With Sweet Mustard Dip
Kendall Lou Schmidt
Kendall Lou Schmidt
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219 Calories
9 g Carbs
37 g Protein
4 g Fat
Total Time
5 servings

If you're missing the crispy goodness of fried chicken, this recipe will fill the void. A typical serving of fried chicken has about 325 calories. This recipe has only half the calories—with just as much crunch and flavor! I listed the spices I like to use, but you could easily omit some or add your own to personalize the flavor.


  • 1½ cup rice cereal
  • ½ cup onion, finely diced
  • 1 tsp salt
  • ½ tsp crushed red pepper flakes
  • 2 egg whites
  • 1 tbsp water
  • 20 oz chicken breast
  • 1 spray olive oil
  • 1 tbsp nonfat plain Greek yogurt
  • 1 tbsp dijon mustard
  • 1 tsp powdered Stevia


  1. Preheat oven to 350 degrees F.
  2. Place cereal in a bag. Use a rolling pin or can to crush into small pieces. Be careful not to turn it into a powder.
  3. Place crushed cereal in a large bowl and add onion, salt, and pepper. Mix well.
  4. In a separate bowl, mix the egg whites and water, and stir well.
  5. Pat the chicken dry with a paper towel.
  6. Dip a piece of chicken into the egg whites and allow the excess to run off.
  7. Dip chicken in the cereal mixture. Press down to help it stick. Coat thoroughly.
  8. Place chicken on a baking sheet and lightly spray each piece with olive oil spray.
  9. Bake at 350 degrees for 8-10 min. Flip the chicken and spray lightly. Bake another 8-10 min.
  10. As chicken bakes, mix together Greek yogurt, mustard, and sweetener to make dipping sauce.