KFC-style popcorn chicken and fries

KFC-style popcorn chicken and fries

American · meal · Serves 3 · 46m total · ↑ Protein & Fib

Inspired by @theflexibledietinglifestyle · Watch on IG ↗

402 kcal54 g protein32 g carbs8 g fat

A high-protein, low-calorie air fryer meal featuring crispy popcorn chicken coated in a homemade KFC-style seasoning blend, served alongside crinkle-cut russet fries — all for around 569 calories and 62g protein.

Cook timeline

Wall clock: 46mActive: 22mPassive: 35mParallel tracks: 2
0m
10m
20m
30m
40m
46m
Air fry fries
Mix KFC seasoning blend
Coat chicken pieces
Air fry popcorn chicken
Active (hands-on)
Passive (waiting)
Same row = sequential; different rows = parallel
Start cooking

Equipment

Steps

46m
  1. 1. Air fry fries8m + 25m
    300 g russet potatoes
  2. 2. Mix KFC seasoning blend3m
    8 g salt · 5 g black pepper · 5 g paprika · 5 g garlic powder · 3 g oregano · 3 g basil · 3 g thyme · 3 g celery salt · 3 g white pepper · 3 g mustard powder · 3 g ginger powder
  3. 3. Coat chicken pieces8m
    24 oz chicken tenderloins · 60 g egg whites · 50 g all-purpose flour · 5 g baking powder
  4. 4. Air fry popcorn chicken3m + 10m
    1 cooking spray

When ready to eat

When fries are done, toss with avocado oil spray, sea salt, and garlic powder before eating.