High Protein KFC Zinger Sliders
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Crispy, spicy, and surprisingly easy, these high protein KFC Zinger sliders deliver juicy chicken, bold heat, and that iconic crunch without deep frying or excess calories.
If you are obsessed with the KFC zinger sliders, but not obsessed with the calories, this is the recipe for you.
If you set these on a platter, no one would guess they are air fried. Golden, crunchy coating.
Thick, tender chicken. A creamy, spicy sauce that drips just enough when you bite in. They pack 31g of protein per slider, with only 232 calories.
Why You Will Love This Recipe
- High protein per slider with a serious protein-to-calorie ratio
- Crispy coating without deep frying
- Air fryer and oven options included
- Inspired by KFC Zinger flavor, but lighter and fresher
- Easy to meal prep for the week
- Customizable spice level
- Much lower fat than the original fast-food version
Dietary Notes & Nutrition Highlights
These high protein KFC Zinger sliders are low calorie, high protein, and meal-prep friendly. Each slider delivers approximately 31 grams of protein while keeping fat low.
While this recipe is not strict keto due to the flour and cornflakes, it can be adapted to a low-carb approach with specific substitutions (covered below).
Net carbs will vary depending on the flour or wrap you choose, but the recipe is designed to be lighter and more macro-friendly than traditional sliders.
They store well, reheat nicely, and can be prepped ahead for busy weeks.
Ingredients You Need
Chicken Breast (475g, raw)
Lean chicken breast keeps the protein high and fat low. Cut into five even strips (about 95g each) so they cook evenly. Uneven pieces are the fastest way to dry chicken.
Salt, Garlic Powder, Paprika, Cayenne Pepper (optional)
This spice blend builds that classic Zinger-style heat. Cayenne is optional, but recommended if you want authentic spice.
Cornflakes (50g, crushed)
These create crunch without deep frying. Crush finely but not into dust. Too coarse and they won’t stick; too fine and you lose texture.
Low-carb swap: crushed pork rinds or keto cereal (texture will change slightly).
Eggs (2, mixed)
Acts as the binder for the coating. You won’t use all of it, so don’t oversoak the chicken.
Plain Flour (120g)
Protein-enhanced flour helps with structure and browning.
Lower-carb option: mini low-carb tortillas or wraps instead of buns, or almond flour for coating (expect a softer crunch).
Low Fat Greek Yoghurt (100g)
Keeps the chicken tender and adds protein without excess fat.
Baking Powder (1.5 tsp)
This is critical. It helps create a lighter, crispier coating. Skipping it will result in dense breading.
Zinger Sauce
Greek yoghurt, paprika, and sriracha create a creamy, spicy sauce without mayo overload. Adjust heat to taste.
Lettuce
Adds crunch and freshness. Iceberg works best here.
Step-by-Step Directions
Prepare the chicken Cut chicken breast into five even strips. Season generously with salt, garlic powder, paprika, and cayenne if using.
Set up the coating stations In one bowl, mix flour, baking powder, and a pinch of seasoning. In a second bowl, lightly beat the eggs. In a third bowl, add crushed cornflakes.
Coat the chicken Dip each chicken strip into the flour mixture, then lightly into egg (do not oversaturate), then press firmly into the crushed cornflakes. The coating should feel thick but not wet.
Air fry or bake
Air fryer: 190°C for 16–18 minutes, flipping halfway
Oven: 200°C for 20–25 minutes, flipping once Chicken should be golden and just firm to the touch with an internal temperature fully cooked.
Make the sauce Mix yoghurt, paprika, and sriracha until smooth and creamy.
Assemble the sliders Layer lettuce, crispy chicken, and zinger sauce inside your chosen buns or wraps.
Tips for Success
- Do not skip the baking powder. I tested a batch without it and the coating was dense and disappointing.
- Avoid soaking the chicken in egg. Too much egg causes the coating to slide off.
- Crush cornflakes evenly. Large chunks burn before the chicken cooks.
- Flip halfway through cooking for even browning.
- Let the chicken rest for 2–3 minutes after cooking to keep it juicy.
Frequently Asked Questions
How many carbs are in one slider?
Carbs depend on the flour and bun choice. Using protein flour keeps carbs lower than traditional sliders, and net carbs can be reduced further with low-carb wraps.
Can I make these in advance?
Yes. Cook the chicken, cool completely, and store in the fridge for up to 4 days. Reheat in the air fryer for best texture.
Can I freeze the chicken?
Yes. Freeze cooked chicken strips in an airtight container for up to 2 months. Reheat from frozen in the air fryer.
What can I substitute for cornflakes?
Crushed pork rinds, keto cereal, or almond flour can work, but texture will change slightly.
High Protein KFC Zinger Sliders
Ingredients
Method
- Season chicken strips well.
- Mix flour and baking powder in one bowl.
- Lightly beat eggs in a second bowl.
- Place crushed cornflakes in a third bowl.
- Coat chicken in flour, egg, then cornflakes.
- Air fry at 190°C for 16–18 minutes or bake at 200°C for 20–25 minutes, flipping halfway.
- Mix sauce ingredients.
- Assemble sliders with lettuce, chicken, and sauce.
Notes
- Do not oversoak chicken in egg.
- Baking powder is essential for crispiness.
- Use low-carb wraps to reduce net carbs further.
Nutrition (Per Slider – Approximate)
- Calories: 232
- Carbohydrates: 21g
- Fiber: 2g
- Net Carbs: 19g
- Protein: 31g
- Fat: 2g
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