High Protein Korean Chicken Bao Buns
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Bao buns are my latest obsession. This recipe provides that perfect mix of crispy, saucy chicken inside a soft fluffy cloud.
These high protein Korean chicken bao buns are everything you want in one bite. Sweet, spicy, crispy, and surprisingly light.
Each bun delivers a solid protein boost, making it perfect for a satisfying lunch, dinner, or even meal prep.
Nutrition (Per Bun)
- Calories: 250
- Protein: 20g
- Carbs: 41g
- Fat: 1g
Ingredients you will need
Crispy Chicken
- 500g chicken breast, diced into small cubes
- 1 egg
- 100g cornflakes, crushed
Korean Glaze
- 60ml soy sauce
- 60ml water
- 2 tbsp gochujang
- 2 tbsp ketchup
- 20g sweetener of choice
- 1 tbsp honey
- Chilli flakes
Bao Buns
- 300g plain flour
- 1 heaped tsp instant yeast
- 1 heaped tsp baking powder
- 165ml fat free milk, room temperature
Extras
- Sliced cucumber
Shop Ingredients
My go-to Gochujang Paste
My go-to lite soy sauce
How to make high protein Korean chicken bao buns
Start with the chicken. Dice your chicken breast into small, even cubes. Toss them in a bowl with the egg until everything is coated.
In a separate bowl, add your crushed cornflakes. Roll each piece of chicken in the cornflakes until fully coated.
Place the coated chicken on a rack and give it a light spray. Air fry at 200°C for about 10 to 12 minutes, or bake for 15 to 18 minutes until golden and crispy.
While that cooks, make the glaze. Add soy sauce, water, gochujang, ketchup, sweetener, honey, and chilli flakes to a pan.
Stir gently over low heat until the sauce thickens slightly. Once your chicken is ready, toss it in the glaze until evenly coated.
Now for the bao buns. Mix flour, yeast, and baking powder in a bowl. Slowly add the milk and bring it together into a dough. Knead for about 5 minutes until smooth.
Divide into 8 pieces, roll into ovals, lightly oil, fold, and steam for about 10 minutes until soft and fluffy.
Finally, assemble. Open each bun, add sliced cucumber, then pile in that sticky Korean chicken.
Quick to make and perfect for serving
These high protein Korean chicken bao buns come together in about 40 to 45 minutes from start to finish.
Most of that time is hands off, especially while the chicken cooks and the buns steam.
Serve them fresh for the best texture. I love pairing them with a simple cucumber salad or even some pickled veggies for extra crunch.
They also work great as a fun dinner option when you want something a little different.
Reasons you will fall in love with these
- Packed with protein at 20g per bun
- Crispy chicken without deep frying
- Soft, fluffy homemade bao buns
- Sweet and spicy Korean-inspired flavor
- Great for meal prep or sharing
- Feels like takeout but healthier
Helpful tips and easy ways to switch things up
If your dough feels too sticky, just add a little extra flour while kneading. Not too much though. You still want it soft.
You can swap chicken breast for chicken thigh if you want a juicier texture. Just note the fat content will increase slightly.
For a vegetarian option, try using crispy tofu instead of chicken. It soaks up the glaze beautifully.
If you like it extra spicy, add more chilli flakes or a touch of hot sauce to the glaze. You can also skip the sweetener and use a bit more honey if you prefer a natural sweetness.
Storage and meal prep made simple
These bao buns are best enjoyed fresh, but they store surprisingly well. Let everything cool completely, then place in an airtight container and refrigerate for up to 5 days.
To reheat, microwave for a couple of minutes until warm and soft again. You can also reheat the chicken separately if you want to keep some of the crispiness.
High Protein Korean Chicken Bao Buns
Ingredients
Method
- Preheat air fryer or oven to 200°C.
- Coat diced chicken in egg, then roll in crushed cornflakes.
- Air fry for 10 to 12 minutes or bake for 15 to 18 minutes until crispy.
- In a pan, combine glaze ingredients and simmer until slightly thickened.
- Toss cooked chicken in the glaze until fully coated.
- Mix flour, yeast, and baking powder. Add milk and knead into a smooth dough.
- Divide dough into 8, shape into ovals, fold, and steam for 10 minutes.
- Fill buns with cucumber and glazed chicken. Serve warm.
Notes
- Do not over-knead the dough or the buns may become dense
- Make sure milk is at room temperature for a better rise
- Adjust spice level to your preference
- You can use store-bought bao buns if short on time
Nutrition (Per Bun)
- Calories: 250
- Protein: 20g
- Carbs: 41g
- Fat: 1g
Give them a try
If you have been looking for a fun, high protein recipe that does not feel boring, this is it.
These high protein Korean chicken bao buns are flavorful, satisfying, and honestly just fun to eat.
Try them once and you will see exactly what I mean.
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