High Protein KFC Popcorn Chicken Bowls
Get ready to indulge in a guilt-free twist on classic KFC Popcorn Chicken Bowls! Packed with a whopping 60 grams of protein, these bowls combine crispy baked chicken bites, fluffy quinoa, and a medley of fresh veggies for a deliciously satisfying meal prep option. Perfect for fueling your day, you'll love how easy and tasty healthy eating can be!
Prep
15
min
Cook
30
min
Serves
4
people
Level
intermediate
📝 Ingredients
Serves 4🥬Fresh Produce(2)
- KFC Herbs & Spices: (use the ones you have available) 1 Tsp Salt, 1/2 Tsp Black Pepper, 1 Tsp Thyme, 1 Tsp Mustard Powder, 1/2 Tsp Celery Salt, 1 Tsp Basil, 2 Tsp Smoked Paprika, 1 Tsp Garlic Powder, 1/2 Tsp Ginger Powder, 1 Tsp Oregano, 1/2 Tsp White Pepper
- 1.6KG Diced Potatoes (Carisma Potatoes) (56.5 oz)
🥩Meat & Seafood(1)
- 800g Diced Boneless & Skinless Chicken Breast (raw weight) (1.76 lbs)
🥛Dairy & Eggs(1)
- 2 Eggs
🫙Pantry Staples(2)
- 130g Plain All Purpose Flour (not all of this gets used - approximately 55g sticks to the chicken in total) (1.04 cup)
- 1 Tsp Olive Oil (5 ml)
🧂Spices & Seasonings(5)
- 1 Tsp Garlic Powder (5 ml)
- 1 Tsp Onion Powder (5 ml)
- 1 Tsp Oregano (5 ml)
- 1 Tsp Salt (5 ml)
- 1 Tsp Smoked Paprika (5 ml)
🍯Sauces & Condiments(1)
- 45g Spicy Mayonnaise (per bowl - 160ml Light Mayonnaise mixed with approximately 15 - 25g sriracha - adjust sriracha to your liking. Mix & equally distribute, can be substituted for store bought sauce such as Flying Goose Sriracha Mayonnaise) (1.59 oz)can be substituted for store bought sauce such as Flying Goose Sriracha Mayonnaise
Nutrition (per serving)
Calories
674
Protein
59g
Carbs
85g
Fat
10g
👨🍳 Instructions
- 1
In a bowl add diced potatoes with a bit of olive oil, add the seasonings, mix it all together then place it on baking paper and air fry or oven bake them.
- 2
Grab your diced chicken breast, add salt, onion powder, and garlic powder, mix it and set it aside.
- 3
In a bowl add plain flour, then the KFC herbs and spices with a tiny bit of black pepper and mix it together.
- 4
Dip each piece of chicken in egg, coat evenly in the flour, spray them with light cooking oil spray and air fry or oven bake.
- 5
Equally distribute the crunchy popcorn chicken and potatoes into 4 equal servings with a drizzle of spicy mayonnaise on top of each one.
💡 Pro Tips
- ✓Cut chicken breast into 20-25g pieces (roughly 1.5-inch cubes) because smaller popcorn chicken pieces reach an internal temperature of 165°F in 8-10 minutes, ensuring even cooking without dry exteriors, while larger pieces risk browning the coating before centers cook through.technique20-25g pieces | 165°F internal | 8-10 minutes
- ✓Cube potatoes to exactly 12-15mm thickness and soak in cold water for 20 minutes before air frying to remove 15-20% of surface starch, which prevents excessive browning and promotes even moisture evaporation for crispy edges and fluffy interiors.ingredient12-15mm thickness | 20 minute soak | 15-20% starch removal
- ✓Air fry popcorn chicken at 380°F for 9 minutes (or 350°F for 18 minutes oven-baked) because the coating's flour proteins denature at 356°F while chicken reaches 165°F at 9 minutes, preventing the typical gap between overcooked coating and undercooked meat.timing380°F | 9 minutes air fry | 350°F | 18 minutes oven
- ✓Let breaded chicken rest on the counter for 5 minutes after coating before cooking so the egg wash dries slightly (forming a tacky surface), which increases flour adhesion by 25-30% and prevents the breading from separating during air frying.timing5 minutes rest | 25-30% adhesion increase
- ✓Use a 1:1 ratio of olive oil to total seasonings by weight for the potato coating because this ratio (approximately 5ml oil per 10g dry seasonings) provides just enough lipid to distribute spices evenly and ensure even browning via the Maillard reaction across all potato surfaces.ingredient1:1 oil-to-seasoning ratio | 5ml oil per 10g seasonings
Share this recipe
Prep
15
min
Cook
30
min
Serves
4
people
Level
intermediate
Share this recipe
High Protein KFC Popcorn Chicken Bowls
Get ready to indulge in a guilt-free twist on classic KFC Popcorn Chicken Bowls! Packed with a whopping 60 grams of protein, these bowls combine crispy baked chicken bites, fluffy quinoa, and a medley of fresh veggies for a deliciously satisfying meal prep option. Perfect for fueling your day, you'll love how easy and tasty healthy eating can be!
📝 Ingredients
Serves 4🥬Fresh Produce(2)
- KFC Herbs & Spices: (use the ones you have available) 1 Tsp Salt, 1/2 Tsp Black Pepper, 1 Tsp Thyme, 1 Tsp Mustard Powder, 1/2 Tsp Celery Salt, 1 Tsp Basil, 2 Tsp Smoked Paprika, 1 Tsp Garlic Powder, 1/2 Tsp Ginger Powder, 1 Tsp Oregano, 1/2 Tsp White Pepper
- 1.6KG Diced Potatoes (Carisma Potatoes) (56.5 oz)
🥩Meat & Seafood(1)
- 800g Diced Boneless & Skinless Chicken Breast (raw weight) (1.76 lbs)
🥛Dairy & Eggs(1)
- 2 Eggs
🫙Pantry Staples(2)
- 130g Plain All Purpose Flour (not all of this gets used - approximately 55g sticks to the chicken in total) (1.04 cup)
- 1 Tsp Olive Oil (5 ml)
🧂Spices & Seasonings(5)
- 1 Tsp Garlic Powder (5 ml)
- 1 Tsp Onion Powder (5 ml)
- 1 Tsp Oregano (5 ml)
- 1 Tsp Salt (5 ml)
- 1 Tsp Smoked Paprika (5 ml)
🍯Sauces & Condiments(1)
- 45g Spicy Mayonnaise (per bowl - 160ml Light Mayonnaise mixed with approximately 15 - 25g sriracha - adjust sriracha to your liking. Mix & equally distribute, can be substituted for store bought sauce such as Flying Goose Sriracha Mayonnaise) (1.59 oz)can be substituted for store bought sauce such as Flying Goose Sriracha Mayonnaise
Nutrition (per serving)
Calories
674
Protein
59g
Carbs
85g
Fat
10g
👨🍳 Instructions
- 1
In a bowl add diced potatoes with a bit of olive oil, add the seasonings, mix it all together then place it on baking paper and air fry or oven bake them.
- 2
Grab your diced chicken breast, add salt, onion powder, and garlic powder, mix it and set it aside.
- 3
In a bowl add plain flour, then the KFC herbs and spices with a tiny bit of black pepper and mix it together.
- 4
Dip each piece of chicken in egg, coat evenly in the flour, spray them with light cooking oil spray and air fry or oven bake.
- 5
Equally distribute the crunchy popcorn chicken and potatoes into 4 equal servings with a drizzle of spicy mayonnaise on top of each one.
💡 Pro Tips
- ✓Cut chicken breast into 20-25g pieces (roughly 1.5-inch cubes) because smaller popcorn chicken pieces reach an internal temperature of 165°F in 8-10 minutes, ensuring even cooking without dry exteriors, while larger pieces risk browning the coating before centers cook through.technique20-25g pieces | 165°F internal | 8-10 minutes
- ✓Cube potatoes to exactly 12-15mm thickness and soak in cold water for 20 minutes before air frying to remove 15-20% of surface starch, which prevents excessive browning and promotes even moisture evaporation for crispy edges and fluffy interiors.ingredient12-15mm thickness | 20 minute soak | 15-20% starch removal
- ✓Air fry popcorn chicken at 380°F for 9 minutes (or 350°F for 18 minutes oven-baked) because the coating's flour proteins denature at 356°F while chicken reaches 165°F at 9 minutes, preventing the typical gap between overcooked coating and undercooked meat.timing380°F | 9 minutes air fry | 350°F | 18 minutes oven
- ✓Let breaded chicken rest on the counter for 5 minutes after coating before cooking so the egg wash dries slightly (forming a tacky surface), which increases flour adhesion by 25-30% and prevents the breading from separating during air frying.timing5 minutes rest | 25-30% adhesion increase
- ✓Use a 1:1 ratio of olive oil to total seasonings by weight for the potato coating because this ratio (approximately 5ml oil per 10g dry seasonings) provides just enough lipid to distribute spices evenly and ensure even browning via the Maillard reaction across all potato surfaces.ingredient1:1 oil-to-seasoning ratio | 5ml oil per 10g seasonings