Air Fryer High Protein Popcorn Chicken and Fries (Macro Friendly Meal)
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Crispy, golden popcorn chicken paired with perfectly seasoned air fryer fries, this high protein popcorn chicken and fries meal delivers big crunch, bold flavor, and serious satisfaction with minimal oil and maximum protein.
Fresh out of the air fryer, the chicken is deeply seasoned, lightly crisp on the outside, and juicy in the center.
The fries are golden with crinkled edges that hold onto every bit of seasoning.
It looks like takeout. It tastes like takeout. But the macros say otherwise.
Go for this if you’re craving fast food but don’t want to sacrifice protein or calories.
Why You Will Love This Recipe
- Massive volume for only 569 calories for the entire meal
- 62 grams of protein to keep you full and support muscle retention
- Air fryer method keeps fat extremely low while staying crispy
- Macro friendly and easy to track
- Perfect for meal prep and reheating
- Customizable seasoning blend for bold flavor
- Feels like fast food without blowing your goals
This meal is high protein, moderate carb, and low fat. It is not keto due to the potatoes and flour, but it fits beautifully into a balanced fat loss or macro-based approach.
Net carbs for the full meal are 69 grams, fiber will vary slightly depending on potato size and brand. Because we are using minimal oil, the fat stays at just 5 grams total.
Ingredients You Need
For the High Protein Popcorn Chicken (3 batches)
24 oz Chicken Tenderloins
Lean, high protein, and tender. You can substitute chicken breast, but do not use thighs if you want to keep fat low. Thighs will change the macros significantly.
60g Egg Whites
Acts as the binding agent without adding fat. Whole eggs are not recommended here. They will increase fat and slightly change the coating texture.
50g All Purpose Flour
This creates the crisp coating. You can use a 1:1 gluten free flour blend, but almond flour will not work the same and will not crisp properly. Do not swap this for protein powder.
5g Baking Powder
This is key. It helps create a lighter, slightly puffed coating. Skipping it will make the crust denser.
KFC Secret Seasoning Blend
- 8g Salt
- 5g Black Pepper
- 5g Paprika
- 5g Garlic Powder
- 3g Oregano
- 3g Basil
- 3g Thyme
- 3g Celery Salt
- 3g White Pepper
- 3g Mustard Powder
- 3g Ginger Powder
This seasoning blend is what transforms basic air fryer chicken into something crave-worthy. Measure accurately. Too much salt will overpower everything.
For the Fries
300g Russet Potatoes
Russets crisp best in the air fryer. Do not substitute with waxy potatoes like red or Yukon Gold if you want that fluffy interior.
Sea Salt and Garlic Powder
Simple but essential.
Avocado Oil Spray
We add the oil after cooking to control fat. Potatoes absorb oil heavily once cooked, up to 25 percent of their weight. Adding a light spray after air frying keeps calories low while helping seasoning stick. This small step adds only about 2 grams of fat.
Step-by-Step Directions
Wash and dry the russet potatoes thoroughly. Cut into even fries using a crinkle cutter if you have one. Even sizing ensures even cooking.
Place fries in the air fryer at 400°F for 25 minutes. Shake every 5 to 7 minutes. They should be golden and firm to the touch with crisp edges.
While fries cook, cut chicken tenderloins into bite-sized popcorn pieces. Add to a bowl with 60g egg whites and mix until evenly coated.
In a shallow bowl, combine flour, baking powder, and the full KFC seasoning blend. Mix thoroughly so spices are evenly distributed.
Using one hand for wet and one for dry, transfer chicken into the flour mixture. Press coating onto each piece. The coating should look fully covered but not clumpy.
Once fries are done, lightly spray with avocado oil while still hot. Immediately toss with sea salt and garlic powder. Adding oil after cooking is critical for keeping fat low while helping seasoning adhere.
Place chicken pieces in the air fryer at 400°F for 9 to 10 minutes. Do not overcrowd. Pieces must not touch. Spray lightly with nonstick spray before cooking. Chicken should be golden and just firm to the touch. Internal temperature should reach 165°F.
Repeat in batches as needed.
Tips for Success
Do not overcrowd the air fryer. When pieces touch, steam builds and the coating softens. I made this mistake during early testing and ended up with soggy chicken.
Measure flour carefully. Too much flour creates a heavy coating that will not crisp properly.
Do not skip the baking powder. It creates that subtle airy texture.
Cut fries evenly. Uneven fries cook inconsistently and some will burn while others stay soft.
Add oil after cooking the fries. Adding before will significantly increase fat because potatoes absorb oil aggressively once heated.
Let chicken rest for 2 to 3 minutes after air frying. This helps the coating firm up and stay crisp.
Frequently Asked Questions
Is this high protein popcorn chicken keto?
No. Because of the flour and potatoes, this recipe is not keto. However, it is low fat and high protein, making it excellent for fat loss phases.
Can I use almond flour instead of all purpose flour?
No. Almond flour will not create the same crispy texture and will increase fat significantly.
How many net carbs are in the full meal?
The entire meal contains 69 grams of carbs. Fiber will vary slightly based on potatoes, but net carbs remain moderate and macro friendly.
How do I store and reheat leftovers?
Store chicken and fries separately in airtight containers in the refrigerator for up to 4 days. Reheat in the air fryer at 375°F for 3 to 5 minutes to restore crispness. You can freeze the cooked chicken for up to 2 months. Fries are best fresh but can be reheated in the air fryer if needed.
Air fryer popcorn chicken and fries
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