Rice Krispie Chicken TendersHealthier Homemade Chick-Fil-A Sauce

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4.5 from 2 reviews


  • 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


  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.