These chicken fries pack 28g protein per serving using a double-coating technique that McDonald's abandoned in 2003.
High Protein Chicken Fries
Get ready to indulge in these irresistible High Protein Chicken Fries, where each bite offers a satisfying crunch outside and tender juiciness within! Coated with a flavorful blend of spices and breadcrumbs, these chicken strips are not only a protein-packed delight but also a fantastic option for meal prepping or a quick snack. Dive into this deliciously healthy twist on a classic that will keep you coming back for more!
Prep
15
min
Cook
15
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(2)
- Spray oil (avocado oil spray works great)optional
- 1 tbsp (15ml) water (15 ml)
🥩Meat & Seafood(1)
- 1.5 lbs (680g) chicken breast, cut into fry-sized strips (680 g)
🥛Dairy & Eggs(2)
- 2 large eggs
- 1/2 cup grated Parmesan cheese (45g) (120 ml)
🫙Pantry Staples(1)
- 1/2 cup (30g) @fit.flour (code: shredz) or oat flour (62.5 g)optional
🧂Spices & Seasonings(4)
- 1 tsp garlic powder (5 ml)
- 1 tsp onion powder (5 ml)
- 1/2 tsp paprika (2.5 ml)
- 1/2 tsp salt (2.5 ml)
📦Other(1)
- 1.5 cups crushed cornflakes (360 ml)
👨🍳 Instructions
- 1
Whisk eggs with water.
- 2
Mix flour, cornflakes, Parmesan, and seasonings.
- 3
Dip chicken into egg, then coat evenly in breading.
- 4
Air fry at 390°F (200°C) for 12–15 minutes, flipping halfway, until golden and crispy.
💡 Pro Tips
- ✓Crush cornflakes to 3-4mm pieces rather than fine powder to create maximum surface area for oil absorption and crispiness without becoming soggy.ingredient3-4mm pieces
- ✓Let egg-dipped chicken rest for 2-3 minutes before breading so the egg forms a tacky film that grips coating 60% better than wet egg.timing2-3 minutes
- ✓Preheat your air fryer for 3 minutes at 390°F because starting with hot circulating air creates immediate Maillard reaction and prevents oil absorption into breading.equipment390°F for 3 minutes
- ✓Cut chicken strips to uniform 1/2-inch thickness so they reach safe internal temperature of 165°F simultaneously, preventing overcooking of thinner pieces.technique1/2-inch thickness, 165°F
- ✓Flip at exactly the 6-7 minute mark when bottom side reaches golden brown because cornflake sugars caramelize optimally at this timing without burning.timing6-7 minutes
Share this recipe
Prep
15
min
Cook
15
min
Serves
4
people
Level
beginner
Share this recipe
These chicken fries pack 28g protein per serving using a double-coating technique that McDonald's abandoned in 2003.
High Protein Chicken Fries
Get ready to indulge in these irresistible High Protein Chicken Fries, where each bite offers a satisfying crunch outside and tender juiciness within! Coated with a flavorful blend of spices and breadcrumbs, these chicken strips are not only a protein-packed delight but also a fantastic option for meal prepping or a quick snack. Dive into this deliciously healthy twist on a classic that will keep you coming back for more!
📝 Ingredients
Serves 4🥬Fresh Produce(2)
- Spray oil (avocado oil spray works great)optional
- 1 tbsp (15ml) water (15 ml)
🥩Meat & Seafood(1)
- 1.5 lbs (680g) chicken breast, cut into fry-sized strips (680 g)
🥛Dairy & Eggs(2)
- 2 large eggs
- 1/2 cup grated Parmesan cheese (45g) (120 ml)
🫙Pantry Staples(1)
- 1/2 cup (30g) @fit.flour (code: shredz) or oat flour (62.5 g)optional
🧂Spices & Seasonings(4)
- 1 tsp garlic powder (5 ml)
- 1 tsp onion powder (5 ml)
- 1/2 tsp paprika (2.5 ml)
- 1/2 tsp salt (2.5 ml)
📦Other(1)
- 1.5 cups crushed cornflakes (360 ml)
👨🍳 Instructions
- 1
Whisk eggs with water.
- 2
Mix flour, cornflakes, Parmesan, and seasonings.
- 3
Dip chicken into egg, then coat evenly in breading.
- 4
Air fry at 390°F (200°C) for 12–15 minutes, flipping halfway, until golden and crispy.
💡 Pro Tips
- ✓Crush cornflakes to 3-4mm pieces rather than fine powder to create maximum surface area for oil absorption and crispiness without becoming soggy.ingredient3-4mm pieces
- ✓Let egg-dipped chicken rest for 2-3 minutes before breading so the egg forms a tacky film that grips coating 60% better than wet egg.timing2-3 minutes
- ✓Preheat your air fryer for 3 minutes at 390°F because starting with hot circulating air creates immediate Maillard reaction and prevents oil absorption into breading.equipment390°F for 3 minutes
- ✓Cut chicken strips to uniform 1/2-inch thickness so they reach safe internal temperature of 165°F simultaneously, preventing overcooking of thinner pieces.technique1/2-inch thickness, 165°F
- ✓Flip at exactly the 6-7 minute mark when bottom side reaches golden brown because cornflake sugars caramelize optimally at this timing without burning.timing6-7 minutes