Name: High Protein BBQ Chicken Loaded Fries
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 130 g cooked chicken breast (shredded); 1/4 red onion (diced); 15 g tomato paste; 30 g BBQ sauce; 100 ml chicken stock; 15 g light cream cheese; 1/2 tsp garlic powder; 1/2 tsp paprika; 1/2 tsp cayenne; 1/2 tsp salt; Cooking spray; 250 g raw potato; Cooking spray; Salt to taste; 30 g low fat grated cheese; BBQ sauce drizzle; Chopped green onions

This site contains affiliate links. I may earn a small commission, at no extra cost to you. Read my Full Affiliate Disclosure

These high protein BBQ chicken loaded fries are better than any fast food alternative out there.

They’re cheesy, smoky, crispy, and indulgent but still well balanced.

The best part? You’re getting a massive 56g of protein in one plate.

A cheesy, saucy plate that actually keeps you full

Jump to Recipe Print Recipe

It’s quick, filling, and perfect for those days when you want something.

Nutrition per serving

Calories: 583

Protein: 56g

Carbs: 55g

Fat: 13g

Ingredients you’ll need

BBQ Chicken

130g cooked chicken breast, shredded
1/4 red onion, diced
15g tomato paste
30g BBQ sauce
100ml chicken stock
15g light cream cheese
1/2 tsp garlic powder
1/2 tsp paprika
1/2 tsp cayenne
1/2 tsp salt
Cooking spray

Homemade Fries

250g raw potato
Cooking spray
Salt to taste

Toppings

30g low fat grated cheese
Extra BBQ sauce drizzle
Chopped green onions

How to make high protein BBQ chicken loaded fries

Start with your fries. Slice your potato into thin fry shapes. If you have time, soak them in cold water or an ice bath. This helps remove excess starch and makes them crispier.

Dry them really well, then lay them out on a rack or tray. Spray lightly with cooking spray and cook in the oven or air fryer until golden and crispy.

Don’t forget to season them right after cooking so the salt sticks.

While the fries cook, grab a pan and heat a little cooking spray. Add your diced red onion and cook until soft and fragrant.

Stir in the tomato paste and BBQ sauce and let it cook for about a minute to deepen the flavor.

Pour in the chicken stock, then add the light cream cheese and spices. Stir until everything becomes smooth and creamy.

Add your shredded chicken and mix until fully coated in that rich BBQ sauce.

Once your fries are ready, plate them up. Spoon the BBQ chicken over the top, sprinkle on the cheese, and let it melt.

Finish with a drizzle of BBQ sauce and chopped green onions.

Quick to make, even better to eat

This recipe comes together in about 30 minutes, depending on how you cook your fries.

It’s perfect for busy evenings or when you just want something satisfying without spending hours in the kitchen.

Jump to Recipe Card

Serve it as a full meal on its own or pair it with a light side salad if you want something fresh to balance it out.

It’s also great as a weekend treat meal that still fits your goals.

Reasons you’ll love these loaded fries

Packed with 56g of protein to keep you full
Tastes like comfort food but fits your goals
Super quick and easy to make
Budget friendly using simple ingredients
Perfect for meal prep or a quick dinner
Customizable with your favorite toppings

Tips and easy ways to switch it up

If you want extra crispy fries, don’t skip the soaking step. It really makes a difference.

You can swap chicken breast for rotisserie chicken if you’re short on time. It works just as well.

Not a fan of spicy? Skip the cayenne or reduce it slightly.

For variations, try adding jalapeños for heat, swapping BBQ sauce for buffalo sauce, or topping with a little Greek yogurt instead of extra cheese for a lighter option.

Jump to Recipe Card

Storage and meal prep tips

If you’re meal prepping, store the fries and BBQ chicken separately. This keeps the fries from getting soggy.

The BBQ chicken will last in the fridge for up to 3 days in an airtight container. Reheat it on the stove or in the microwave with a splash of water or stock.

Fries are best fresh, but you can reheat them in the air fryer to bring back some crispiness.