High Protein Crispy Korean Popcorn Chicken

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Crispy, sticky, sweet-heat Korean popcorn chicken that’s golden on the outside, juicy inside, and surprisingly easy to pull off for a high protein meal prep win.

This is one of those recipes that looks just as good as it tastes. Perfectly crisp chicken bites. A neat scoop of sticky rice with sesame and green onions scattered over the top.

Try this recipe if you want a high protein meal prep idea that doesn’t feel like plain diet food.

Trust me, this is something that you will look forward to heating up, multiple days in a row without getting bored.

Why You Will Love This Recipe

• High protein and filling without feeling heavy
• Crispy chicken without deep frying
• Sticky Korean-style glaze that clings beautifully
• Works perfectly for meal prep
• Easy to cook in the air fryer or oven
• Balanced sweet, salty, and spicy flavor
• Reheats well without drying out

This recipe is high protein, meal-prep friendly, and stores well for the week.

While it is not strict keto due to the rice, cornstarch, and honey, I include clear low carb and keto-style substitution options below so you can adapt it to your goals.

Ingredients You Need

Chicken Breast (800g)

Lean, high protein, and ideal for crispy coatings. Chicken thighs will work, but they increase fat and calories and won’t crisp the same way.

Black Pepper

Adds simple seasoning. Don’t skip it. Salt comes from the soy sauce.

Soy Sauce

Used in both the chicken and the glaze. Low-sodium soy sauce is recommended. Coconut aminos can be used for a lower sodium option, but the flavor will be slightly sweeter.

Egg

Helps the coating stick. Skipping this will result in patchy breading.

Cornflour / Cornstarch (40g)

This is key for crispiness. Arrowroot powder works similarly. Almond flour is not a good substitute here and will change the texture significantly.

Gochujang Paste

Provides heat, depth, and that unmistakable Korean flavor. This is not optional if you want authentic taste.

Low Cal Ketchup

Balances acidity and sweetness. Regular ketchup works, but increases sugar.

Rice Vinegar

Brightens the glaze and the rice. Apple cider vinegar can work in a pinch.

Honey

Creates that sticky finish. For lower carb, use a sugar-free honey substitute, but expect slightly less gloss.

Brown Stevia Sweetener

Rounds out the sauce. Granulated monk fruit works as well.

Sticky Rice

Classic pairing. For low carb or keto-style, swap with cauliflower rice and skip the sweetener.

Green Onions & Sesame Seeds

Optional, but they add freshness and crunch. Highly recommended.

Step-by-Step Directions

Prepare the Chicken

Cut chicken breast into bite-sized pieces. Add black pepper, soy sauce, and egg. Mix until the chicken is evenly coated.

Coat the Chicken

Sprinkle over the cornstarch and toss until each piece is fully coated. The mixture should feel slightly tacky but not wet.

Cook the Chicken

Air fry at 200°C for 10–12 minutes, shaking halfway, until golden and crisp.

Oven bake at 220°C for 15–18 minutes, flipping once. Chicken should be firm to the touch and lightly browned.

Make the Korean Glaze

Add soy sauce, water, ketchup, gochujang, rice vinegar, honey, and sweetener to a saucepan. Simmer over medium heat until thick but pourable. This takes about 6–8 minutes. Stir often to prevent burning.

Cook the Rice

Cook sticky rice according to package instructions. Let it cool for 10 minutes before adding rice vinegar, sweetener, and salt. Mix gently.

Combine and Serve

Toss the cooked chicken in the warm glaze until fully coated. Serve over rice and finish with green onions and sesame seeds.

Tips for Success

• Do not overcrowd the air fryer. I learned this the hard way. Overcrowding leads to steaming, not crisping. Cook in batches if needed.
• The glaze thickens as it cools. If it gets too thick, add a splash of water and reheat gently.
• Taste the glaze before coating the chicken. Adjust sweetness or heat at this stage.
• If using sugar-free honey, expect a slightly less sticky finish.
• Repeat this warning: almond flour will not give you the same crispiness as cornstarch.

Frequently Asked Questions

Can I make this low carb or keto-style?

Yes. Swap cornstarch for arrowroot, use sugar-free honey, and serve with cauliflower rice. Net carbs will be significantly lower.

How many net carbs are in this recipe?

As written, net carbs are moderate due to rice and honey. With low carb swaps, net carbs drop substantially depending on brands used.

How long does it last in the fridge?

Up to 5 days stored in airtight containers.

Can I freeze it?

The chicken freezes well, but the glaze is best fresh. Freeze chicken separately and add fresh sauce when reheating.

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