High Protein Crispy Sweet Chilli Popcorn Chicken

Name: High Protein Crispy Sweet Chilli Popcorn Chicken
Cook time: 35 min
Total time: 35 min
Ingredients: 0.2 kg Chicken Breast, Diced Boneless & Skinless, raw weight; 0.3 Egg; 0.1 tsp Onion and Garlic Powder; 0.1 tsp White Pepper; 13ml Soy Sauce, Salt Reduced (Kikkoman's); 11g Potato Starch, not all of this gets used; approximately 80g sticks to the chicken in total; 150g White Rice, Cooked; Some White Sesame Seeds, optional; Some Spring Onion, diced, optional; Some Red Chilli, diced, optional; 0.6 Garlic Clove, diced; 13ml Soy Sauce, Salt Reduced (Kikkoman's); 13ml Water; 36g Sweet Chilli Sauce, Light (Ayam's Light Sweet Chilli Sauce); Some Chilli Flakes; 13g Honey; 3g Sriracha; 1g Cornflour, mixed with cold water; 14ml Water, cold, for mixing with cornflour

Crispy, sticky, and packed with protein, this popcorn chicken is coated in a seasoned starch crust, then tossed in a light sweet chilli glaze. It’s served over cooked white rice for a simple high-protein meal with plenty of bold, savoury-sweet flavour. Finish with sesame seeds and fresh garnishes if you want extra crunch and freshness.

Crispy, sticky, and packed with protein, this popcorn chicken is coated in a seasoned starch crust, then tossed in a light sweet c... Show more

By Aussie Fitness · Original recipe

Health Grade

C- · Balanced

Time

35 min

Price

1,92 €

Calories

1071 kcal

meal prep

high protein

low fat

fusion

Method

Preheat the cooker

Preheat your oven to 190° C or your air fryer to 200° C. Line a tray or air-fryer basket if you like for easier cleanup, and have a large bowl and a large lidded container ready for the chicken.

Prep the aromatics

Finely dice the Garlic Cloves. If using them for serving, thinly slice the Spring Onions, finely dice the Red Chilli, and set them aside. Keep your garnish separate so it stays fresh and crisp until serving.

Marinate the chicken

Cut the Chicken Breast into bite-sized pieces and place them in a large bowl. Add the Eggs, Onion & Garlic Powder, White Pepper, and 90 ml of Soy Sauce (Salt Reduced (Kikkoman's)). Mix really well so every piece is fully coated in the seasoned egg mixture.

Coat the chicken

Add the Potato Starch to a large container with a lid. Tip in the marinated chicken, seal the container, and shake until the pieces are thoroughly coated and look dry, craggy, and shaggy on the outside. Spread the coated chicken out in a single layer on a tray or plate, making sure the pieces aren’t stuck together.

Cook until crisp

Spray the coated chicken generously with oil, then cook until golden and crisp. In the air fryer, cook at 200° C for 14-18 minutes; in the oven, bake at 190° C for 18-22 minutes. Turn the pieces halfway through and spray again with oil so both sides brown evenly and the coating crisps properly.

Make the sweet chilli sauce

While the chicken cooks, heat a pan over medium heat. Add the diced garlic, another 90 ml of Water, more Soy Sauce (Salt Reduced (Kikkoman's)), Sweet Chilli Sauce (Light (Ayam's Light Sweet Chilli Sauce)), Chilli Flakes, Honey, and Sriracha. Stir and bring it to a gentle simmer. In a small cup, whisk the Cornflour (mixed with cold water) with the Water (cold, for mixing with cornflour) until completely smooth, then pour the slurry into the pan and stir constantly until the sauce thickens and turns glossy enough to coat the back of a spoon.

Coat the chicken

Add the hot, crisp chicken straight into the sauce and toss gently until every piece is evenly glazed. Work quickly so the coating stays as crisp as possible while still getting fully covered in sauce.

Assemble and serve

Divide the White Rice (Cooked) between 7 bowls, about 150 g per serving. Spoon the sweet chilli popcorn chicken over the rice, then finish with White Sesame Seeds (optional), the sliced spring onions, and diced red chilli if using. Serve right away while the sauce is hot and the chicken is still at its crispiest.

Ingredients

Method

Servings:

0.5

0.4 kg Chicken Breast, Diced Boneless & Skinless, raw weight
0.6 Egg
0.3 tsp Onion and Garlic Powder
0.1 tsp White Pepper
26ml Soy Sauce, Salt Reduced (Kikkoman's)
23g Potato Starch, not all of this gets used; approximately 80g sticks to the chicken in total
300g White Rice, Cooked
Some White Sesame Seeds, optional
Some Spring Onion, diced, optional
Some Red Chilli, diced, optional

Sweet Chilli Glaze

1 1/4 Garlic Cloves, diced
26ml Soy Sauce, Salt Reduced (Kikkoman's)
26ml Water
71g Sweet Chilli Sauce, Light (Ayam's Light Sweet Chilli Sauce)
Some Chilli Flakes
26g Honey
6g Sriracha
1g Cornflour, mixed with cold water
29ml Water, cold, for mixing with cornflour

🧈 Plus ~44g of fat

Nutrition

Per Serving.

Calories

1071 kcal

54% of Daily kcal

Protein

73 g

100% RDI

Fat

9.9 g

2.5g sat fat

Carbs

169 g

61% RDI

Sugar

27 g

55% RDI

Fiber

3.2 g

11% RDI

Salt

2.7 g

55% RDI

Quality Profile

Scored against dietary guidelines.
Tap rows for a deeper breakdown.

Composite score - weighted by current nutrition science

C- · 5.9 / 10

Comments

Click to rate

Ingredients

Servings:

0.5

0.4 kg Chicken Breast, Diced Boneless & Skinless, raw weight
0.6 Egg
0.3 tsp Onion and Garlic Powder
0.1 tsp White Pepper
26ml Soy Sauce, Salt Reduced (Kikkoman's)
23g Potato Starch, not all of this gets used; approximately 80g sticks to the chicken in total
300g White Rice, Cooked
Some White Sesame Seeds, optional
Some Spring Onion, diced, optional
Some Red Chilli, diced, optional

Sweet Chilli Glaze

1 1/4 Garlic Cloves, diced
26ml Soy Sauce, Salt Reduced (Kikkoman's)
26ml Water
71g Sweet Chilli Sauce, Light (Ayam's Light Sweet Chilli Sauce)
Some Chilli Flakes
26g Honey
6g Sriracha
1g Cornflour, mixed with cold water
29ml Water, cold, for mixing with cornflour

🧈 Plus ~44g of fat

Watch

Original video

Uploaded 1 day ago

Aussie Fitness

26K1K

High Protein Crispy Sweet Chilli Popcorn Chicken

Method

Preheat the cooker

Prep the aromatics

Marinate the chicken

Coat the chicken

Cook until crisp

Make the sweet chilli sauce

Coat the chicken

Assemble and serve

Ingredients

Method

Sweet Chilli Glaze

Nutrition

Calories

Protein

Fat

Carbs

Sugar

Fiber

Salt

Quality Profile

Comments

Ingredients

Sweet Chilli Glaze

Watch

Aussie Fitness

You might also like