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Rice Krispie Chicken Tenders

May 28, 2014 by Lindsay 28 Comments

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Make these Rice Krispie Chicken Tenders for an easy dinner. Plus a homemade Chick-fil-a sauce for dipping.

Hi Friends!

Time for another guest post. Today Sarah from Fresh Fit N Healthy is stopping by with a chicken tenders recipe the whole family will love! She’s a dietetics student down in Florida with a very successful blog of her own where she shares lots of delicious recipes! Go check it out if you haven’t already!

————–

Hi everyone! I’m Sarah Grace, a Dietetics student entering her senior year at the University of Florida. I created Fresh Fit N Healthy just about one year ago, and today I’m stopping in to bring you a delicious, easy, and healthy recipe! As that is where my passion is, healthy recipe development and in living a fit life!
Thank you Lindsay for having me stop in today on the LeanGreenBean!

This recipe is great. Why? Because it can cater to the entire family, kids, adults, and every one in between!

Who said chicken tenders were only for kids?! When you make a delicious, gluten free, healthier version, you’re kids will never know, and the adults will be happy to devour.

These Gluten Free Rice Krispie Chicken Tenders are an easy weeknight dinner and the homemade Chick-fil-A dipping sauce mean they're sure to be a hit! for dinner

Rice Krispy Chicken Tenders? Yep! Using brown rice krispies, I made this recipe gluten free.  And of course, no frying here. Simply baked for simplicity and to avoid all that unneeded oil and fat.

And what is that dipping sauce? Who loves Chick-fil-A sauce?! Well here is a healthier alternative that tastes great on these tenders!

For children, you can simply serve this chicken tenders recipe with the homemade Chick-fil-A sauce I also am sharing in today’s post to them as dinner, or even make a chicken tenders sandwich for their lunch! And for us older folks (yeah, I’m an oldie 21 year old now ☺ ), you can serve these delicious chicken tenders on top of a salad, or make a side of veggies to go along with the tenders!

A meal that is simple, healthy, yummy, and can please everyone? That is the kind of recipe I love as a busy college student living on a hectic schedule.

Print

Rice Krispie Chicken TendersHealthier Homemade Chick-Fil-A Sauce

RiceKrispieChicken
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.5 from 2 reviews

  • Author: Author: Lindsay L

Ingredients

Scale
  • 1 lb raw Chicken, cut into long thin slices
  • 2 cups GF Brown Rice Krispies (or regular if you desire)
  • 1/3 cup Egg Whites
  • 1/2 teaspoon each: Garlic Powder, Onion Powder, Sa Salt
  • Dash of Cayenne Pepper
  • -1/2 cup Plain Greek Yogurt
  • -2 tablespoons Mustard
  • -2 tablespoons BBQ Sauce
  • -2 teaspoons Honey
  • -Sea Salt, Pepper, and Cayenne Pepper to taste

Instructions

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Place egg whites in shallow bowl.
  3. In a separate bowl, add rice krispies and smash with the bottom of a cup until it is a crumb like texture (some will be almost a flour consistency, but don’t smash long enough for all of the krispies to be completely crushed). Add seasonings in bowl.
  4. Dip each slice of chicken into egg whites, then coat completely on both sides, and place on a baking sheet sprayed with nonstick spray.
  5. When all are on baking tray, lightly sprinkle a little more sea salt onto tenders, and place in oven.
  6. Bake for 10 minutes, remove and flip, and bake for 10 more minutes.
  7. Combine yogurt, mustard, bbq sauce, honey and seasonings in small bowl.
  8. Serve with chicken tenders for dipping.

Did you make this recipe?

Tag @theleangreenbean on Instagram

These Gluten Free Rice Krispie Chicken Tenders are an easy weeknight dinner and the homemade Chick-fil-A dipping sauce mean they're sure to be a hit! for dinner

 

Come stop by and say hi over at Fresh Fit N Healthy for more recipes like this, and never hesitate to reach out to me by email with any questions you may have!

Thank you again Lindsay for having me, The Lean Green Bean is a blog I followed even before I created my own ☺

xoxo Sarah Grace, Fresh Fit N Healthy.

Thanks to Sarah for sharing this recipe! Can’t wait to give it a try.

Enjoy!
–Lindsay–

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Filed Under: Dinner Tagged With: Chicken, Yogurt

About Lindsay

Lindsay Livingston is a Registered Dietitian and new mom from Columbus, Ohio. On her blog, she shares simple, healthy recipes, nutrition tips, workouts and snapshots of her life. Follow her on Twitter @LeanGrnBeanBlog and Instagram @TheLeanGreenBean and be sure to subscribe via RSS or email so you never miss a post!

Reader Interactions

Comments

  1. Linz @ Itz Linz says

    May 28, 2014 at 2:23 AM

    yes please!

    Reply
  2. Polly @ Tasty Food Project says

    May 28, 2014 at 3:40 AM

    I just mad chicken tenders last week and used panko. I would’ve never thought to use brown rice krispies! What a great idea! Thanks for sharing this!

    Reply
    • Polly @ Tasty Food Project says

      May 28, 2014 at 3:41 AM

      *made

      Reply
  3. Runner Girl Eats says

    May 28, 2014 at 6:00 AM

    I can’t get enough Chicfila sauce so thanks for the recipe! I always love finding new ways to make foods that aren’t usually healthy.

    Reply
    • Sarah Grace says

      May 28, 2014 at 11:03 AM

      I hope you enjoy girl!

      xoxo Sarah Grace, Fresh Fit N Healthy.

      Reply
  4. Taylor @ Food Faith Fitness says

    May 28, 2014 at 6:45 AM

    Oh a fellow, healthy Floridian! Awesome!
    I am obsessed with these chicken tenders. I’ve actually never had Chick-Fil-A Sauce (grew up in Canada, we don’t have chick-fil-a) but I MUST try this! Pinned! 🙂

    Reply
    • Sarah Grace says

      May 28, 2014 at 11:03 AM

      Yes a fellow Floridian 🙂 You have never tried Chick Fila? Well now you aren’t missing out by making these Taylor!

      xoxo Sarah Grace, Fresh Fit N Healthy.

      Reply
  5. Carla says

    May 28, 2014 at 7:19 AM

    AHHH SARAH.
    my child loves her new hometown of oakland
    my child misses austin
    one thing mainly 🙂
    CHIKFILA!!!

    Reply
    • Sarah Grace says

      May 28, 2014 at 11:01 AM

      Haha, well now she doesn’t have to miss it Carla! 🙂

      xoxo Sarah Grace, Fresh Fit N Healthy.

      Reply
  6. lindsay says

    May 28, 2014 at 7:21 AM

    awesome sarah!! so making these!

    Reply
    • Sarah Grace says

      May 28, 2014 at 11:02 AM

      I hope you enjoy Lindsay!

      xoxo Sarah Grace, Fresh Fit N Healthy.

      Reply
  7. Betsy says

    May 28, 2014 at 8:55 AM

    Yum! I am pinning for later!

    Reply
  8. Sarah Grace says

    May 28, 2014 at 11:11 AM

    Thanks for having me Lindsay!

    xoxo Sarah Grace, Fresh Fit N Healthy.

    Reply
  9. GiGi Eats says

    May 28, 2014 at 12:34 PM

    You make me want to go to Chick-a-Fillet! Ah ha ha!

    Reply
  10. RavieNomNoms says

    May 28, 2014 at 2:49 PM

    These look so good!

    Reply
  11. Deborah @ Confessions of a Mother Runner says

    May 28, 2014 at 3:30 PM

    great twist on a classic. Already following her on Pinterest. Thanks!

    Reply
  12. yammireceitas says

    May 28, 2014 at 5:32 PM

    Nice to see that are many delicious alternatives gluten free. Amazing Work!

    Reply
  13. Whitney @ To Live & Diet in L.A. says

    May 28, 2014 at 6:34 PM

    Chicken fingers are my fav, especially the ones from Chick-Fil-A, although I haven’t had them in years. Can’t wait to try this healthy version!

    Reply
  14. Matt @ Runner Savvy says

    May 28, 2014 at 7:54 PM

    Looks good!

    Reply
  15. Brittany @ Delights and Delectables says

    May 28, 2014 at 11:13 PM

    The hubby will LOVE these! He loves Chick-fil-a!

    Reply
  16. Arman @ thebigmansworld says

    May 29, 2014 at 5:19 AM

    Um…..so stoked you came back on my bloglovin….THIS RECIPE LOOKS DELICIOUS!!! I remember loving Chik-fil-a in America…especially their lemonade!

    Reply
    • Lindsay says

      May 29, 2014 at 2:50 PM

      glad i’m back. they never answered my email but i guess i won’t bug them if it’s working again!

      Reply
  17. Jojo @ RunFastEatLots says

    May 29, 2014 at 7:51 AM

    This looks so easy! I should bread things more often with rice crispies

    Reply
    • Lindsay says

      May 29, 2014 at 2:49 PM

      yes! endless possibilities!

      Reply
  18. Keytra says

    December 1, 2015 at 9:54 PM

    What’s the yogurt, BBQ sauce and mustard for?

    Reply
    • Lindsay says

      December 2, 2015 at 8:48 PM

      you mix them to make a dipping sauce. i fixed the recipe!

      Reply
  19. Breanna says

    April 7, 2018 at 11:58 AM

    How many servings is this?

    Reply
    • Lindsay says

      April 12, 2018 at 9:13 PM

      3-4 servings

      Reply

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Lindsay Livingston The Lean Green Bean Healthy Living Tips and Tricks

I'm a Registered Dietitian and mom of three from Columbus, Ohio. I use this blog to share simple, healthy recipes, nutrition tips, and an honest glimpse of motherhood!

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Questions? Comments? Email me: [email protected]

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