Dance's Cheesy Crispy Chicken

4.7 of 5 (3)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 186.5
  • Total Fat: 5.5 g
  • Cholesterol: 57.5 mg
  • Sodium: 453.5 mg
  • Total Carbs: 9.5 g
  • Dietary Fiber: 0.1 g
  • Protein: 23.6 g

View full nutritional breakdown of Dance's Cheesy Crispy Chicken calories by ingredient
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A very moist and tasty low-calorie alternative to fried chicken. A very moist and tasty low-calorie alternative to fried chicken.
Number of Servings: 4



    *Chicken Breast Fillet, Boneless & Skinless, 16 oz

    *Onion powder, 1 tbsp

    *Salt Free Seasoning, 1 tsp (or season to taste)

    *Pepper, black, 4 dash

    *Lime Juice, 10 grams

    *Kraft, Miracle Whip Salad Dressing, 1 tbsp

    *Kraft, Italian Five Cheese, 28 gram(s)

    *Kellogg's, Rice Krispies, 33 grams


Thoroughly wash the chicken. (NOTE: I typically wash my chicken with water and a few dashes of salt. I then thoroughly rinse it in plain water then allow the chicken to soak overnight in the fridge in fat free milk. This is not a requirement, this is just how I always prep my chicken for any dish).

In a gallon size plastic storage bag, add 1 TABLESPOON OF ONION POWDER, 4 DASHES OF BLACK PEPPER, 1 TEASPOON OF SALT FREE SEASONING, 33 GRAMS OF CRUSHED RICE KRISPIES CEREAL, AND 14 GRAMS OF ITALIAN CHEESE shake to mix the ingredients together, then set it aside.

Line a large baking pan with aluminum foil then spray with non-stick fat free cooking spray, then set it aside.


Pat the CHICKEN dry with a paper towel, then place in a large bowl. Sprinkle the chicken with the 10 GRAMS OF LIME JUICE then coat with the SALAD DRESSING.

Put the pieces of CHICKEN in the bag and shake it around until each piece is evenly coated with the mixture. Place the chicken in the baking pan and space it so that the pieces are not touching each other. If there is any coating left in the bag, sprinkle it over the chicken then lightly spray the top with a little of the fat free cooking spray.

Bake at 375 for 35-40 mins on the bottom rack.

Recipe yields four 4 ounce servings.

Number of Servings: 4

Recipe submitted by SparkPeople user D710DANCE.

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Member Ratings For This Recipe

  • Very Good
    1 of 1 people found this review helpful
    That sounds like a winner to me. A good sub for fried. - 5/18/09

    Reply from D710DANCE (5/18/09)
    I tested this three times and had my grandmother taste test it before sharing this recipe on SPARK. I am enjoying leftovers today for lunch and it is delicious if I say so myself! If you try it, let me know how you like it. :-)

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  • Incredible!
    MM, MM, MMMMM! Deondra, this was great! I used Whole Wheat Ritz crackers that I had on hand instead of Rice Krispies, and I swapped Greek Yogurt for the Miracle Whip. Mine wasn't all that crispy, but sooo Good! A big hit with the kids too! Thanks! - 8/11/09

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  • Incredible!
    I made this over the weekend and followed the recipe to the T. I must say, I PUT MY FOOT IN IT! This remind me of Chicken Parmigiana. Excellent recipe..very tasty! - 6/2/09

    Reply from D710DANCE (6/2/09)
    I'm glad that you enjoyed it!!!

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