Deliciously Skinny Mustard Chicken (Baked or Air-fryer)

It’s such a simple way to make chicken. So tasty, tender with a satisfying crunch. Each protein-packed serving has 216 calories and 5 grams of fat. 
Deliciously Skinny Mustard Chicken (Baked or Air-fryer)

Helpful Tips About this Recipe

Makes 4 servings

Shopping Tips

I like using Chobani nonfat Greek yogurt whenever a recipe calls for using yogurt or sour cream. It’s richly thick and contains more protein than most nonfat Greek yogurts.

Prep Tips

If using 2 large chicken breasts, cut them in half lengthwise to create 4 pieces of chicken.
Serving Tips
Serve this chicken with Skinny Garlic Green Beans and Guilt-free Mashed Potatoes with Butter, Sour Cream, and Chives.

WW Freestyle SmartPoints 2-Blue
WW SmartPoints 4-Green
SKINNY FACTS: for 1 serving
216 calories, 5g fat, 2g sat. fat, 56mg chol, 30g protein, 11g carbs, 1g fiber, 471mg sod, 1g sugar
FACTS: for Freestyle SmartPoints
71 calories, 1g sat. fat, 1g prot, 0g sugar

 

Deliciously Skinny Mustard Chicken (Baked or Air-fryer)

Deliciously Skinny Mustard Chicken (Baked or Air-fryer)

5 from 1 vote
Prep Time 10 minutes
Cook Time 30 minutes
Air-Fryer Time: 8 minutes
Total Time 40 minutes
Course Main Course
Cuisine American
Servings 4
Calories 216 kcal

Ingredients
  

  • 2 (8 oz) boneless chicken breasts (cut into 4 portions) see prep tips
  • ½ cup nonfat Greek yogurt or fat-free sour cream, see shopping tips
  • 2 tablespoons Dijon mustard
  • 1 tablespoon prepared yellow mustard
  • 1 tablespoon light mayonnaise
  • 1 cup Panko bread crumbs
  • 2 teaspoons dried thyme
  • Salt and pepper, to taste
  • Dash of cayenne pepper
  • 4 teaspoons light butter or Smart Balance light, melted butter.

Instructions
 

  • Preheat oven to 375 degrees.
  • Combine yogurt, both mustards, and mayo in a small bowl. In a second bowl, combine bread crumbs, thyme, a little salt, pepper, and a dash of cayenne pepper.
  • Coat both sides of chicken breasts in yogurt/mustard mixture. Next, roll chicken in crumb mixture. Coat both sides.
  • To Bake Chicken: Place chicken pieces in a single layer on a large baking pan and drizzle each piece of chicken with 1 teaspoon melted butter. Bake for about 30 minutes until chicken is white inside, no longer pink. If you want the top to be more crispy, place under the broiler for a minute or so.
  • To Bake in Air-fryer: Preheat fryer to 390 degrees. Bake for 4 minutes, turn over and bake for an additional 4 minutes.

Nutrition

Serving: 0.5breastCalories: 216kcalCarbohydrates: 11gProtein: 30gFat: 5gSaturated Fat: 2gCholesterol: 56mgSodium: 471mgFiber: 1gSugar: 1gBlue Smart Points: 2Green Smart Points: 4Plus Points: 5
Tried this recipe?Let me know how it was!

10 Comments

  1. OMG … made the green beans and chicken last night. Absolutely loved them. I’m usually not wild about Dijon (although hubby loves) but it’s great in this recipe. Going into our favorites list for certain. Thank you for helping us keep the weight off !

  2. Love your feedback Renee, Thank You! I’m with you, I’m usually not a fan of Dijon and rarely use it in my recipes but it really works with this chicken.
    Wishing you all the best,
    Nancy

  3. Hi, Nancy: This is an amazing chicken meal! Served it with the Skinny Guilt-free Mashed Potatoes and it was a wonderful Sunday dinner. I froze the leftover chicken. Reheated in the oven when I needed it and it was great! Freezes well! Thank you, so much for the wonderful recipes!!

  4. Love your thorough feedback, Barbara. Thanks so much! It’s since an easy dinner and does freeze great.
    All the best to you,
    Nancy

  5. 5 stars
    Made this in the air fryer last night using bone in, skin on thighs. Added diced carrots and rutabaga, tossed with avocado oil and herbs to the air fryer as well. Was delicious. Next time will try a breast.

  6. Debbie, thank you for the great review. I love your additions!
    My very best,
    Nancy

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