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Air fryer popcorn chicken and fries

This Air Fryer High Protein Popcorn Chicken and Fries is a macro-friendly, crispy comfort meal packed with 62g of protein, low fat, and bold KFC-style flavor for the ultimate healthy fakeout takeout.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 1 Serving
Course: Main Course
Cuisine: American
Calories: 569
Ingredients Method Notes

Ingredients
  

Chicken
  • 24 oz chicken tenderloins
  • 60 g egg whites
  • 50 g all purpose flour
  • 5 g baking powder
KFC Seasoning Blend
  • 8 g salt
  • 5 g black pepper
  • 5 g paprika
  • 5 g garlic powder
  • 3 g oregano
  • 3 g basil
  • 3 g thyme
  • 3 g celery salt
  • 3 g white pepper
  • 3 g mustard powder
  • 3 g ginger powder
Fries
  • 300 g russet potatoes
  • Sea salt
  • Garlic powder
  • Avocado oil spray

Method
 

  1. Cut potatoes into even fries and air fry at 400°F for 25 minutes, shaking every 5 to 7 minutes.
  2. Toss hot fries with avocado oil spray, sea salt, and garlic powder.
  3. Cut chicken into bite-sized pieces and mix with egg whites.
  4. Combine flour, baking powder, and seasoning.
  5. Coat chicken thoroughly.
  6. Air fry at 400°F for 9 to 10 minutes without overcrowding until golden and 165°F internal temperature.

Notes

  • Do not substitute almond flour.
  • Do not overcrowd the air fryer.
  • Add oil after cooking fries to control fat.
  • Chicken is done when just firm and lightly crisp outside

Nutrition (Whole Meal)

 
Calories: 569
Carbs: 69g
Fiber: ~5g
Net Carbs: ~64g
Protein: 62g
Fat: 5g
This air fryer high protein popcorn chicken and fries is proof that you can eat a full, satisfying meal, hit 62 grams of protein, and still stay on track.