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21 Day Fix Krispie Baked Chicken
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5 from 1 vote

21 Day Fix Krispie Baked Chicken

Krispie Baked Chicken is a healthy, 21 Day Fix approved substitute for Fried Chicken!  It's gluten-free, dairy-free, and totally kid friendly! 
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: dinner
Cuisine: American
Servings: 4 servings
Calories: 203kcal
Author: Nancylynn

Ingredients

  • 1 lb chicken tenderloins
  • 1 egg
  • 1 egg white
  • 2 cups brown rice cereal can sub GF or whole wheat panko
  • 1/2 teaspoon Himalayan salt
  • 1/2 teaspoon garlic powder
  • Sprinkle pepper
  • Olive oil cooking spray

Instructions

Oven

  • Preheat oven to 400 degrees.
  • Place rice cereal in a bag along with spices. Using a rolling pin (or your hands) crush cereal a bit, leaving some larger pieces in tact. Place cereal mixture in a bowl.
  • Mix egg and egg white together. Dip chicken pieces first in the egg, then in the rice cereal mixture.
  • Place breaded chicken on a baking sheet lined with parchment paper.
  • Before baking, spray both sides of chicken with olive oil spray. Bake at 400 degrees for 25 minutes or until juices run clear.

Air Fryer

  • Place rice cereal in a bag along with spices. Using a rolling pin (or your hands) crush cereal a bit, leaving some larger pieces in tact. Place cereal mixture in a bowl.
  • Preheat your Air Fryer to 390.
  • Mix egg and egg white together. Dip chicken pieces first in the egg, then in the rice cereal mixture.
  • Place breaded chicken in the basket of the Air Fryer in batches - I usually can fit 4 at a time in mine.  If you have a larger air fryer, you can probably fit the whole pound. Spray the top side with olive oil spray.
  • Cook for ten minutes, then flip the chicken and spray that side with olive oil spray. Cook for an additional 8-10 minutes or until chicken is cooked through.

Notes

21 Day Fix:  1 YELLOW, 1 RED (per serving)
WW link for personal points: Krispie Baked Chicken

Nutrition

Calories: 203kcal | Carbohydrates: 12g | Protein: 27g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 113mg | Sodium: 524mg | Potassium: 469mg | Fiber: 0.1g | Sugar: 1g | Vitamin A: 1025IU | Vitamin C: 10mg | Calcium: 14mg | Iron: 5mg