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Crispy Onion Dip Chicken with salad
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4.8 from 5 votes

Crispy Onion Dip Chicken

This lightened up Crispy Onion Dip Chicken has the flavors of your favorite sour cream and onion dip, in a juicy, crispy-coated chicken breast!


  • 4 (5 oz each) boneless, skinless chicken breast cutlets, (20 oz total)
  • ½ cup plain fat free Greek yogurt
  • 1 ½ tablespoons onion powder, divided
  • ¼ cup sliced chives, plus more for topping
  • ½ teaspoon table salt, divided
  • ¼ teaspoon black pepper, divided
  • ¾ cup panko breadcrumbs
  • 1 tablespoon vegetable oil
  • 4 wedges lemon, (lemon adds brightness to the flavors!)


  • Pre-heat the oven to 425. Line a baking sheet with parchment paper and set aside.
  • Place the chicken breasts on a cutting board and cover with parchment paper. Use a meat mallet to pound the chicken breasts to an even thickness of about ½” thick. Pat the breasts dry with a paper towel and sprinkle with a little bit of salt and pepper.
  • In a bowl, combine the Greek yogurt with 1 tablespoon of onion powder, the ¼ cup of chives, ¼ teaspoon of salt and 1/8 teaspoon of pepper. Stir together until well combined. Place the chicken breasts in a shallow dish and coat on all sides with the yogurt mixture. Cover and place in the refrigerator to marinate for up to 8 hours (I’d let it sit for at least an hour or two…it helps the flavors to meld and the chicken breasts to stay juicy).
  • In a shallow dish, add the panko breadcrumbs and the remaining 1½ teaspoons onion powder, ¼ teaspoon salt, and 1/8 teaspoon black pepper and stir to combine. One at a time, lay each onion dip-coated chicken breast in the crumb mixture and flip to coat. Press any remaining breadcrumb mixture lightly into the chicken breasts.
  • In a large skillet, add the oil and bring over medium-high heat. When hot, add the chicken breasts and cook for 4-5 the bottoms are golden. Flip the breasts and cook for another 3 minutes on the other side to do the same. Transfer the breasts to the prepared baking sheet.
  • Place in the pre-heated oven. Bake for 15-20 minutes until chicken is fully cooked through (mine was juicy and perfect at around 17 minutes). Serve each chicken breast with a lemon wedge to squeeze over the top!


To view your WW PersonalPoints for this recipe and track it in the WW app or site, click here!
Nutrition Information per serving:
261 calories, 11 g carbs, 1 g sugars, 8 g fat, 1 g saturated fat, 36 g protein, 1 g fiber, 105 mg sodium (from myfitnesspal.com)
MYWW SMARTPOINTS PER SERVING: (SP calculated using the recipe builder on weightwatchers.com)
Green: 6 SmartPoints/ Blue: 4 SmartPoints/ Purple: 4 SmartPoints
Weight Watchers Points Plus:
6 per serving (PP calculated using a Weight Watchers PointsPlus calculator and the nutrition info below
Adapted from NY Times