This Healthy Crispy Chicken with Sweet Mustard Dip is truly a game changer. If you don’t have an air fryer run to the store to get one, because it makes this chicken so crispy and will satisfy any craving for flash fried chicken!
Knox’s class went on a field trip to Chick-Fil-A and I’m still craving a Spicy Chicken Sandwich on a multi-grain bun with extra pickles. That’s my go to order, and oh, how I love it so! I refrained from ordering it and here’s why:
If you follow me on Instagram then you’ve heard I’m working hard to get in the best shape of my life. I’m working with a personal trainer and have been experimenting with how certain types of foods make me feel. I’m realizing that gluten and certain foods cause severe inflammation and make me so lethargic. Will I still have a Spicy Chicken Sandwich every now and then? Absolutely! I’m all about that healthy balance and satisfaction!
If you’re craving the crunch of fried foods this recipe totally fills the void without all the fat and calories. This Crispy “Fried” Chicken is low carb, gluten-free and Paleo and can also be cooked in the oven. I did try it both ways and could definitely tell a difference. I am loving my air fryer and it has made cooking “bad” foods a little healthier!
I got this modified recipe from my trainer who recommended I get this recipe book when I started weight training. I am loving the recipes and can’t wait to try and share more. Until then, try a few of my other favorite healthy recipes like my Crockpot Hawaiian, Sriracha or Soy Sauce Chicken. Enjoy!
Healthy Crispy Chicken with Sweet Mustard Dip
- 1½ cups rice cereal
- 1 lb. chicken tenderloin strips
- 1 tbsp onion powder
- 1 tsp salt
- 1/2 tsp red pepper flakes increase to 1 tsp if you want it spicy
- 2 egg whites
- 1 tbsp water
- 1 tbsp nonfat Greek yogurt
- 1 tbsp Dijon mustard
- 1 tsp granulated Stevia
Put cereal in ziploc bag and using a rolling pin or can crush into small pieces (not into a powder).
In a large bowl mix crushed cereal with onion powder, salt and red pepper flakes.
In a separate bowl, mix together egg whites and water.
Dip chicken pieces into egg white bowl and allow any excess to fall off.
Dip chicken into the cereal mixture pressing down lightly on each side to help it stick.
Place chicken on a baking sheet and lightly spray each piece with olive oil spray.
As chicken bakes, mix together Greek yogurt, mustard, and sweetener to make dipping sauce.
Air Fryer Method: Place tenders in air fryer. Press chicken and adjust time to 16 minutes. Flip halfway through the cooking process.
Oven Method: Preheat oven to 350 degrees. Place tenders on baking sheet and cook for 18 minutes. Flip halfway.