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Crispy on the outside, juicy on the inside, and shockingly easy to make, this Low Calorie KFC Popcorn Chicken delivers all the flavor of the original with a fraction of the calories and carbs.

Golden, bite-sized pieces of seasoned chicken come out of the air fryer beautifully crisp and deeply savory, with that unmistakable blend of herbs and spices.

If you are a fan of fast food, but want to live a healthier, this is the recipe for you.

This Low Calorie KFC Popcorn Chicken is a crispy, high protein, low carb alternative to the classic favorite, made in the air fryer with bold herbs and spices for maximum flavor and fewer calories.

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I love popcorn chicken. I do not love 700+ calories and 45 grams of fat in a single serving.

This is the version I make on repeat for meal prep and weeknight cravings.

Why You Will Love This Recipe

Significantly lower in calories than traditional KFC popcorn chicken
High protein at approximately 80 grams per batch
Only 16 grams of carbs for the full recipe
Air fryer and oven options included
Perfect for meal prep and reheats beautifully
Keto-friendly adaptable with one simple flour swap
Crispy exterior without deep frying

This Low Calorie KFC Popcorn Chicken is macro-friendly, lower in fat, and easy to portion.

With the right flour swap, you can bring the net carbs down even further for a more strict keto approach.

It is also ideal for high protein meal plans and weight loss goals.

Ingredients You Need

300g Diced Skinless Chicken Breast (raw weight)

Chicken breast keeps this recipe lean and high in protein. Do not substitute chicken thigh if you are aiming for the same calorie and fat numbers. Thigh will increase fat significantly and change the macros.

28g Plain All Purpose Flour (Vetta Smart Plain Flour recommended)

This provides the light coating that crisps in the air fryer. For a lower carb or keto version, you may substitute almond flour or a fine pork rind crumb. Be aware that almond flour creates a softer crust and slightly nutty flavor. Coconut flour is not recommended as it absorbs too much moisture and becomes dense.

2g Baking Powder

This is a small but important addition. It helps create a lighter, crispier coating. Do not skip it.

1 Whisked Egg (or egg white / egg beaters)

The egg acts as the binder so the flour mixture adheres properly. Using only egg white lowers the fat slightly but still works well. Do not skip this step or the coating will not stick.

Light Cooking Oil Spray (Frylight or similar)

This is essential for browning and crisping without deep frying. A light, even spray is enough. Too much will make the coating soggy.

KFC-Style Herbs and Spices

1 tsp Black Pepper
1 tsp Mustard Powder
1 tsp Salt
1 tsp Thyme
1 tsp Basil
1/2 tsp Celery Salt
1 tsp Oregano
1 tsp White Pepper
1 tsp Garlic Powder
1.5 tsp Smoked Paprika
1 tsp Ginger Powder

Use whichever seasonings you have available, but the combination of black pepper, white pepper, paprika, garlic, and thyme is key to that classic flavor. If you reduce the salt, expect a slightly milder result.

Step-by-Step Directions

Preheat your air fryer or oven. Air fry at 200°C (400°F). If oven baking, preheat to 190°C (380°F). Preheating ensures the coating starts crisping immediately.

Prepare the coating mixture. In a bowl, combine flour, baking powder, and all herbs and spices. Mix thoroughly so the seasoning is evenly distributed.

Prepare the chicken. Pat the diced chicken breast dry with paper towel. This step is critical. Moisture prevents crisping.

Dip in egg. Coat the chicken pieces in whisked egg, ensuring each piece is lightly but fully covered.

Coat in flour mixture. Toss the egg-coated chicken in the seasoned flour. Press lightly so the coating adheres well. The coating should look evenly dusted, not clumpy.

Arrange and spray. Place chicken pieces in a single layer in the air fryer basket or on a lined baking tray. Do not overcrowd. Spray lightly with cooking oil spray. This step is essential for browning.

Cook. Air fry for 12 to 15 minutes or bake for 18 to 22 minutes, turning halfway through. The exterior should be golden and crisp, and the chicken should be just firm to the touch with no pink in the center.

Cooking times may vary slightly depending on your appliance. Always check that internal temperature reaches 75°C (165°F).

Tips for Success

Do not overcrowd the basket. Crowding traps steam and makes the coating soft instead of crispy. Cook in batches if needed.
Pat the chicken completely dry before coating. I once skipped this step in a rush and the coating slid right off.
Spray lightly but evenly. Too much oil creates sogginess. Too little prevents browning.
If using almond flour for keto, expect a slightly softer crust. It will not be as shatteringly crisp as wheat flour.
Turn halfway through cooking to ensure even browning.

Repeating the most important warning: moisture is the enemy of crispiness. Dry chicken and proper spacing are key.

Frequently Asked Questions

How many net carbs are in this Low Calorie KFC Popcorn Chicken?

The full batch contains approximately 16 grams of carbs. Fiber will vary depending on your flour choice. Using almond flour lowers net carbs further, making it more keto-friendly.

Can I make this fully keto?

Yes. Replace the all purpose flour with almond flour or finely crushed pork rinds. Pork rinds will create the crispiest low carb crust with the lowest net carbs.

Can I store and reheat leftovers?

Store in an airtight container in the refrigerator for up to 4 days. Reheat in the air fryer at 180°C (350°F) for 3 to 5 minutes to restore crispiness. Microwaving will soften the coating.

Can I freeze it?

Yes. Freeze cooked popcorn chicken in a single layer, then transfer to a freezer-safe bag. Reheat directly from frozen in the air fryer until heated through and crisp.