½ cup pickle juice
½ cup milk
4 pounds chicken, diced
2 tablespoons powdered sugar
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon celery salt
1 teaspoon smoked paprika
1 tablespoon black pepper

Optional dipping sauces
Creamy BBQ Dipping sauce
Honey Mustard Dressing
Buffalo sauce


  1. In a medium bowl, mix together pickle juice and milk. Add the chicken, then cover and allow to marinate for 20 minutes.
  2. While the chicken is marinating, mix together powdered sugar and all of the seasonings (garlic powder, onion powder, celery salt, smoked paprika, black pepper) and set aside.
  3. Once chicken has marinated for 20 minutes, prepare a baking pan and preheat the oven to 400°F.
  4. Drain the chicken and toss with the seasoning mixture, space chicken out on the greased baking pan, making sure none of the pieces are touching.
  5. Bake for 15-20 minutes or until chicken is white throughout.
  6. Remove from oven and enjoy with your favorite dipping sauce.

Creamy BBQ Dipping sauce

Makes 12 servings
Serving size: 2 tablespoons

1 cup plain, fat-free Greek yogurt
⅓ cup your favorite barbecue sauce (gluten-free, if needed)
2 tablespoons honey
2 teaspoon Sriracha (more or less depending on your preference)

35 cals, 0.5 grams fat, 6 grams carbs, 2 grams protein, 105 grams sodium

Honey Mustard Dressing

Makes 8 servings
Serving size: 2 tablespoons

½ cup greek yogurt
1 teaspoon apple cider vinegar
1 tablespoon dijon mustard
1 tablespoon yellow mustard
3 tablespoons honey
2 tablespoons mayo
½ teaspoon salt
½ teaspoon garlic powder

50 cals, 1.5 grams fat, 8 grams carbs, 1 grams protein, 250 grams sodium

Buffalo sauce

Makes 10 Servings
Serving size: 2 tablespoons

½ cup greek yogurt
2 ounces low fat,cream cheese, softened
2 tablespoons blue cheese
2 tablespoons green onions, chopped
2 tablespoons Frank’s Red Hot Sauce
¼ teaspoon dill
½ teaspoon powdered garlic
1 tablespoon dijon mustard

25 cals, 1.5 grams fat, 2 grams carbs, 2 grams protein, 180 grams sodium

Calories 140 (25 from fat)
Total fat 3g
Saturated fat 0.5g
Cholesterol 85mg
Sodium 120mg
Carbohydrate 2g (0g dietary fiber, 1g sugar)
Protein 26g

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.