Healthy & Easy Krispie Baked Chicken: Your 21 Day Fix & Gluten-Free Alternative to Fried Chicken
Craving the satisfying crunch of fried chicken but want a healthier, lighter option? Look no further! Our Krispie Baked Chicken is a revolutionary recipe designed to give you all the flavor and texture you love, without the guilt. This dish is not only delicious and incredibly easy to make, but it’s also a fantastic 21 Day Fix approved substitute, making it perfect for anyone following a structured eating plan. What’s more, it’s completely gluten-free and dairy-free, ensuring it’s suitable for a wide range of dietary needs, and — perhaps most importantly for busy parents — it’s absolutely kid-friendly!
The Unexpected Origin of a Family Favorite
Many years ago, long before the days of meal prepping and container counting, I found myself in an adult evening cooking class at a local high school with a friend. We probably envisioned ourselves mastering sophisticated gourmet dishes, impressing our then-boyfriends with culinary prowess. As it turns out, “gourmet” wasn’t quite the theme of the class. However, I’m eternally grateful for two invaluable lessons that emerged from those evenings: the wonders of spaghetti squash (a true game-changer!) and, surprisingly, something called “Rice Krispie Chicken.”
At the time, the idea seemed almost comically simple. Chicken coated in cereal? Exactly the kind of cutting-edge cuisine you’d expect to learn, right? Yet, this unassuming dish quickly became a staple in both my friend’s and my single-life dinner rotations. It was quick, easy, and delivered an undeniable satisfying crunch that was hard to beat. Little did I know, this seemingly simple recipe would one day be transformed into a healthy powerhouse, beloved by my own family.
Transforming a Classic into a Healthy Fix
Fast forward several years, two kids, and a husband (yes, the very boyfriend referenced above!). Life gets busy, and healthy eating becomes a priority. One day, my husband made a happy accident at the grocery store, grabbing chicken tenderloins instead of boneless breasts. Initially, I was a bit annoyed, but then a forgotten memory sparked – the old Rice Krispie Chicken recipe! It was the perfect opportunity to give it a much-needed “Fix.”
The transformation to make this dish 21 Day Fix friendly and healthier was incredibly simple. The original recipe used traditional Rice Krispies, but for a gluten-free approach, we switched to my favorite Brown Rice Cereal. This is the same organic, gluten-free cereal I use for my 21 Day Fix Granola, and it delivers that irresistible crunch without any gluten. My kids absolutely adore it, just as I loved the “snap, crackle, pop” of the original in my youth!
Another key modification was swapping out the butter dip for a simple egg wash. To my husband’s surprise (and mine!), he couldn’t even tell the difference. In fact, he kept raving about how delicious it was! The kids gave it a big thumbs up too, which is always the ultimate seal of approval in a busy household.
Why Krispie Baked Chicken Will Become Your New Go-To Meal
This Krispie Baked Chicken recipe is more than just a healthier alternative; it’s a versatile and reliable meal that caters to diverse needs and tastes. Here’s why it deserves a spot in your weekly rotation:
- Health-Conscious Choice: By baking (or air frying!) instead of deep-frying, we significantly reduce the fat content, making it a much lighter option.
- Diet-Friendly: As a 21 Day Fix approved recipe, it fits seamlessly into your portion control journey. It’s also naturally gluten-free and dairy-free, catering to common allergies and sensitivities. For those on Weight Watchers, it’s also incredibly points-friendly!
- Kid-Approved Flavor: The crispy coating and tender chicken are a combination that even the pickiest eaters can’t resist. It’s a fantastic way to ensure your children are eating a healthy, protein-packed meal.
- Effortlessly Simple: With minimal prep and straightforward steps, this recipe is perfect for weeknights when time is precious.
- Budget-Friendly: Chicken tenderloins are an economical source of protein, and the rest of the ingredients are pantry staples, making this meal easy on your wallet.
Customizing Your Krispie Chicken Experience
While the basic recipe is fantastic on its own, don’t be afraid to get creative with seasonings and spices to add your personal touch. Imagine a spicy buffalo version, perfect for game day or when you’re craving a kick! A sprinkle of smoked paprika could add a smoky depth, or a touch of onion powder and a pinch of cayenne pepper could elevate the flavor profile even further. You could experiment with Italian seasoning for a Mediterranean twist or even a touch of chili powder for a Tex-Mex flair.
Beyond seasonings, consider the dipping sauces. A light honey mustard, a tangy BBQ sauce, or a cooling Greek yogurt ranch dip would all complement this chicken beautifully. Serve it alongside a fresh green salad, roasted vegetables like asparagus or broccoli, or even some homemade sweet potato fries for a complete and satisfying meal.
If you’re constantly battling a craving for indulgent fried chicken, this Krispie Baked Chicken is your secret weapon. It delivers on taste and texture without compromising your health goals. It’s crunchy, flavorful, and wonderfully satisfying, making it a truly brilliant alternative.
21 Day Fix Krispie Baked Chicken
Pin Recipe
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
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Preheat oven to 400 degrees Fahrenheit (200°C).
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In a large resealable bag or shallow bowl, combine the brown rice cereal with the Himalayan salt, garlic powder, and pepper. Use a rolling pin or your hands to gently crush the cereal a bit, aiming for a mix of finer crumbs and some larger, crispy pieces for texture. Transfer the spiced cereal mixture to a wide, shallow bowl for easy dipping.
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In another shallow bowl, whisk together the egg and egg white until well combined. Take each chicken tenderloin, dip it first into the egg mixture, ensuring it’s fully coated, then dredge it thoroughly in the brown rice cereal mixture, pressing gently to make sure the coating adheres well.
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Arrange the breaded chicken pieces in a single layer on a baking sheet that has been lined with parchment paper. This prevents sticking and makes for easier cleanup.
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Before baking, lightly spray both sides of the chicken with olive oil cooking spray. This helps the coating crisp up beautifully. Bake in the preheated oven at 400 degrees F (200°C) for approximately 25 minutes, or until the chicken is cooked through and the juices run clear (internal temperature should reach 165°F/74°C).
Air Fryer
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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.
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Preheat your Air Fryer to 390 degrees Fahrenheit (199°C).
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Mix egg and egg white together in a shallow bowl. Dip chicken pieces first in the egg mixture, then in the rice cereal mixture, ensuring a good coating.
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Place the breaded chicken in the basket of the Air Fryer in batches to avoid overcrowding – I typically fit about 4 tenderloins at a time in my air fryer. If you have a larger model, you might be able to fit the entire pound. Lightly spray the top side of the chicken with olive oil spray.
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Cook for ten minutes, then carefully flip the chicken and spray the other side with olive oil spray. Continue to cook for an additional 8-10 minutes, or until the chicken is golden brown, crispy, and cooked through (internal temperature 165°F/74°C).
Notes
WW link for personal points: Krispie Baked Chicken
Nutrition
Frequently Asked Questions About Krispie Baked Chicken
We’ve gathered some common questions to help you master this delicious and healthy recipe:
What kind of brown rice cereal should I use?
For a truly gluten-free and healthy option, look for plain, unsweetened brown rice cereal. Brands like Nature’s Path Organic (as mentioned in the original text) are excellent choices. If you’re not concerned about gluten, traditional puffed rice cereal or even whole wheat panko breadcrumbs can work as a substitute, but the brown rice cereal provides a unique crunch and health benefits.
Can I use chicken breasts instead of tenderloins?
Absolutely! If using chicken breasts, you may want to slice them into thinner cutlets or pound them slightly to ensure even cooking and a tender result. Adjust baking/air frying time accordingly – thicker pieces will need a bit longer.
How can I make this even crispier?
The key to maximum crispiness lies in proper coating and the oil spray. Ensure each piece is thoroughly coated in the cereal mixture. Don’t skip the olive oil spray before cooking, as this helps achieve that golden, crunchy exterior. For extra crispiness, especially in the oven, you can try flipping the chicken halfway through cooking.
Can I prepare the chicken ahead of time?
You can bread the chicken a few hours in advance and store it in the refrigerator on a parchment-lined baking sheet. This can help the coating adhere even better. However, for the freshest and crispiest results, it’s best to cook it shortly after breading.
What are some good side dishes for Krispie Baked Chicken?
This versatile chicken pairs well with a variety of sides! For a 21 Day Fix approved meal, consider steamed green beans, a large garden salad, roasted sweet potatoes, or quinoa. Other great options include mashed cauliflower, coleslaw, or even some healthy baked fries.
Final Thoughts: A Delicious and Wholesome Twist
This Krispie Baked Chicken recipe is a testament to how simple tweaks can transform a comforting classic into a wholesome, diet-friendly delight. Whether you’re following the 21 Day Fix, managing your Weight Watchers points, adhering to a gluten-free or dairy-free diet, or simply looking for a healthy and easy meal that the whole family will love, this recipe ticks all the boxes. It’s a flavorful, satisfying, and crunchy chicken dish that you can feel good about serving any night of the week. Give it a try and discover your new favorite way to enjoy “fried” chicken!