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If you love a crispy, spicy chicken burger but still want to hit your protein goals, this high protein KFC Zinger burger should be on your to try list.

It’s crunchy, juicy, and honestly tastes like a proper takeaway.

The best part? Each burger packs a massive 44g of protein with way fewer calories than the original.

This easy high protein meal prep honey BBQ chicken mac & cheese is creamy, smoky, and packed with flavor. With nearly 60g of protein per serving, it’s the perfect balanced comfort meal for busy weeks.

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It’s quick, simple, and perfect for busy days when you want something satisfying without the guilt.

Everything you need to make it

300g skinless chicken breast (cut into 2 fillets)
1 tsp smoked paprika
1 tsp chilli powder
1/2 tsp cayenne pepper
1 tsp salt
1 tsp garlic & onion powder
1/2 tsp black pepper
40g cornflakes (crushed)
1 whisked egg (or egg white)
Lettuce
2 brioche buns

secret herbs & spices (a dash of each):

Smoked paprika
Garlic powder
Salt
Basil
Thyme
Celery salt
Black pepper
Oregano
White pepper
Ginger powder
Mustard powder

spicy sauce:

40g light mayonnaise
1.5 tbsp hot sauce
Dash of chilli powder, garlic powder, smoked paprika

Step-by-step to crispy, spicy perfection

Start by slicing your chicken breast into two even fillets, then gently tenderise them so they cook evenly. Season both sides with smoked paprika, chilli powder, cayenne, salt, garlic and onion powder, plus a little black pepper.

Next, crush your cornflakes into small crumbs and mix in your secret herbs and spices. This is what gives that signature crispy coating.

Dip each chicken fillet into the whisked egg, then press it firmly into the cornflake mixture. Make sure it’s well coated. That crunch is everything.

Lightly spray with oil, then air fry or bake until golden and cooked through.

While that cooks, mix your light mayo, hot sauce, and spices to create a creamy, spicy sauce.

Toast your brioche buns, spread the sauce, add lettuce, then top with your crispy chicken. Close it up and try not to eat it in one bite.

quick timing + what to serve with it

This high protein KFC Zinger burger takes about 25 minutes from start to finish, which makes it perfect for weeknights or quick lunches.

Serve it with baked fries, a fresh side salad, or even some roasted veggies if you want to keep things lighter. It also pairs really well with a simple coleslaw for that full takeaway feel.

reasons you will be obsessed with this burger

packed with 44g of protein per burger
crispy and flavorful without deep frying
easy to make with simple ingredients
perfect fakeaway alternative
great for meal prep and fitness goals
way more filling than fast food

little tips to make it even better

If you don’t have cornflakes, you can use panko breadcrumbs, but cornflakes give the best crunch. For extra spice, add more cayenne or hot sauce.

You can swap brioche buns for whole wheat buns or wraps if you want a lighter option. Not into spicy food? Just reduce the chilli and cayenne.

Try turning this into a wrap instead of a burger, or make mini sliders for a fun twist. You can even add cheese if you want a more indulgent version.

storing and prepping ahead

Store cooked chicken in an airtight container in the fridge for up to 3 days. Keep the sauce separate so everything stays fresh.

To reheat, pop the chicken back in the air fryer for a few minutes to bring back the crispiness. Avoid microwaving if possible, as it softens the coating.

high protein kfc zinger burger

This high protein KFC Zinger burger is crispy, spicy, and packed with 44g of protein. A quick and easy fakeaway recipe that delivers big flavor with fewer calories, perfect for meal prep or a satisfying healthy dinner.

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Prep Time 10

Cook Time 15

Total Time 24

Servings: 2 Burgers

Course: lunch, Snack

Cuisine: American

Calories: 392

Ingredients Method Notes

Ingredients

300 g chicken breast 2 fillets
1 tsp smoked paprika
1 tsp chilli powder
1/2 tsp cayenne pepper
1 tsp salt
1 tsp garlic & onion powder
1/2 tsp black pepper
40 g cornflakes crushed
1 egg whisked
2 brioche buns
Lettuce

sauce

40 g light mayo
1.5 tbsp hot sauce
Pinch spices

Method

Slice and tenderise chicken into 2 fillets.
Season evenly with all spices.
Crush cornflakes and mix with herbs and spices.
Dip chicken into egg, then coat in cornflakes.
Spray lightly with oil.
Air fry or bake until golden and cooked through.
Mix sauce ingredients in a bowl.
Toast buns, spread sauce, add lettuce and chicken.
Assemble and serve immediately.

Notes

Press coating firmly for extra crunch
Adjust spice level to taste
Air frying keeps it lower in fat
Don’t overcrowd the air fryer

nutrition (per burger)

Calories: 393
Carbs: 38g
Fat: 6g
Protein: 44g

you need to try this one

If you’ve been craving a takeaway but still want to stay on track, this high protein KFC Zinger burger is your answer.

Give it a try and see just how easy it is to make your favorite comfort food at home.

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Kayleigh

Author at Peach and Maple

I help people declutter their homes, clean with ease, and organize every room with simple, refreshing tips. Love the space you live in, one step at a time.