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Low Calorie KFC Popcorn Chicken

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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Prep Time 10 minutes
Cook Time Air fryer 15 minutes
Total Time 25 minutes
Servings: 2 Servings
Course: Main Course
Cuisine: American
Calories: 437
Ingredients Method Notes

Ingredients
  

  • 300 g diced skinless chicken breast
  • 28 g plain all purpose flour
  • 2 g baking powder
  • 1 whisked egg
  • Light cooking oil spray
Herbs & Spices
  • 1 tsp black pepper
  • 1 tsp mustard powder
  • 1 tsp salt
  • 1 tsp thyme
  • 1 tsp basil
  • ½ tsp celery salt
  • 1 tsp oregano
  • 1 tsp white pepper
  • 1 tsp garlic powder
  • 1½ tsp smoked paprika
  • 1 tsp ginger powder

Method
 

  1. Preheat air fryer to 200°C (400°F) or oven to 190°C (380°F).
  2. Combine flour, baking powder, and spices.
  3. Pat chicken dry and coat in whisked egg.
  4. Toss in seasoned flour mixture until evenly coated.
  5. Arrange in a single layer and spray lightly with oil.
  6. Cook until golden and internal temperature reaches 75°C (165°F).

Notes

  • Do not overcrowd the basket.
  • Almond flour or pork rind crumbs can replace flour for lower net carbs.
  • Store in refrigerator up to 4 days.
  • Reheat in air fryer for best texture.
 

Nutrition (Full Recipe)

 
Calories: 438
Carbs: 16g
Fiber: 1–2g (varies by flour)
Net Carbs: Approximately 14–15g
Protein: 80g
Fat: 5g
This Low Calorie KFC Popcorn Chicken proves you can keep the crunch, keep the flavor, and still hit your macros.