High-Protein Crispy Salt & Pepper Chicken: A Guilt-Free Indulgence

If you love crispy, flavorful, and protein-packed meals, then this High-Protein Crispy Salt & Pepper Chicken is the perfect dish for you. It's a healthier take on the classic salt and pepper chicken, offering a satisfying crunch while being packed with muscle-building protein. 

Whether you're a fitness enthusiast, looking for a high-protein diet, or just craving a delicious meal, this recipe is sure to hit the spot.

Why Choose High-Protein Crispy Salt & Pepper Chicken?

Protein is an essential macro nutrient that helps with muscle growth, repair, and overall body function. Unlike traditional deep-fried chicken, this recipe uses healthier cooking methods, such as air frying or baking, to maintain a crispy texture without excessive unhealthy fats.

This dish is also versatile—it can be enjoyed on its own, served with rice, noodles, or even wrapped in lettuce for a low-crab option. Plus, it's incredibly easy to prepare, making it a great choice for meal prep or quick dinners.

Ingredients

For the chicken:

• 2 large boneless, skinless chicken breasts (or 500g chicken thighs, if preferred)

• 1 tablespoon soy sauce

• 1 tablespoon cornstarch (for coating)

• 1 egg white

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1/2 teaspoon black pepper

• 1/2 teaspoon sea salt

• 1 teaspoon sesame oil (optional, for extra flavor)

• 1 tablespoon whey protein powder (for extra crispiness and added protein)

For the seasoning mix:

• 1 teaspoon salt

• 1 teaspoon cracked black pepper

• 1 teaspoon Chinese five-spice powder (optional but recommended for authentic flavor)

• 1/2 teaspoon chili flakes (optional, for heat)

For garnish:

• 2 green onions, finely chopped

• 1 small red chili, sliced (optional)

• 1 teaspoon sesame seeds (optional, for extra crunch)

Instructions

Step 1: Prepare the Chicken

1. Cut the chicken into bite-sized pieces, ensuring even sizes for uniform cooking.

2. In a mixing bowl, combine the soy sauce, egg white, garlic powder, onion powder, black pepper, sea salt, and sesame oil (if using). Mix well.

3. Add the cornstarch and whey protein powder to the bowl, ensuring all pieces are evenly coated. This will create a light, crispy texture once cooked.

4. Let the chicken marinate for at least 15 minutes, or up to 1 hour for deeper flavor.

Step 2: Cook the Chicken

Option 1: Air Frying (Healthier & Crispier)

1. Preheat the air fryer to 400°F (200°C).

2. Lightly spray the air fryer basket with cooking oil to prevent sticking.

3. Arrange the chicken pieces in a single layer, ensuring they do not overlap.

4. Cook for 10–12 minutes, shaking the basket halfway through for even crispiness.

5. Once golden and crispy, remove from the air fryer.

Option 2: Baking (Lower Oil Alternative)

1. Preheat your oven to 425°F (220°C).

2. Line a baking sheet with parchment paper and lightly grease it with cooking spray.

3. Spread the chicken pieces evenly on the sheet.

4. Bake for 18–20 minutes, flipping halfway through.

5. Once crispy and golden, remove from the oven.

Option 3: Pan-Frying (Traditional Method)

1. Heat 1 tablespoon of oil in a pan over medium-high heat.

2. Add the chicken pieces and cook for 3–4 minutes per side until golden and crispy.

3. Remove from the pan and drain excess oil using a paper towel.

Step 3: Toss in Seasoning

1. In a separate pan, heat a dry skillet over medium heat.

2. Add the salt, black pepper, five-spice powder, and chili flakes. Toast for 30 seconds to enhance the aroma.

3. Toss the crispy chicken into the skillet and mix well, ensuring an even coating of seasoning.

4. Garnish with chopped green onions, red chili slices, and sesame seeds.

Step 4: Serve & Enjoy!

Serve immediately with a side of steamed rice, noodles, or a fresh salad. You can also dip it in a spicy sauce or enjoy it on its own for a high-protein snack.

FAQs

1. Can I use chicken thighs instead of chicken breasts?

Yes! Chicken thighs are juicier and have a richer flavor. They will add slightly more fat but still provide excellent protein content.

2. Can I make this recipe gluten-free?

Absolutely! Just swap out the soy sauce for a gluten-free alternative, such as tamari or coconut aminos.

3. What can I use instead of whey protein powder?

If you don’t have whey protein, you can skip it or use unflavored pea protein powder. However, whey protein adds extra crispiness to the chicken coating.

4. Is air-fried chicken as crispy as deep-fried?

Yes! Using a combination of cornstarch and protein powder in the coating ensures a crispy texture without the need for excessive oil.

5. Can I meal prep this dish?

Definitely! Store cooked chicken in an airtight container in the fridge for up to 3 days. Reheat in the air fryer or oven for the best texture.

6. How can I make this dish spicier?

Add extra chili flakes, or toss the chicken with a bit of Sichuan peppercorn powder for a more intense heat.

Final Thoughts

This High-Protein Crispy Salt & Pepper Chicken is a game-changer for those looking for a healthier, high-protein alternative to deep-fried chicken. With its crunchy texture, bold seasoning, and easy preparation, it's perfect for meal prep, weeknight dinners, or post-workout meals. Plus, with air-frying and baking options, you can enjoy this dish guilt-free without sacrificing flavor or texture.

So, the next time you're craving something crispy and savory, give this recipe a try and indulge in a protein-packed delight! Happy cooking!