High Protein Crispy Sesame Popcorn Chicken
Crispy, golden, and packed with protein—this High Protein Sesame Popcorn Chicken brings all the crunch and flavor of your favorite takeout, minus the guilt. Perfect for quick, healthy dinners or satisfying meal prep.
Ingredients
- 2 large boneless skinless chicken breasts cut into bite-sized pieces
- 1 large egg
- 1 tbsp soy sauce
- 1/2 tsp garlic powder
- 1/2 cup panko breadcrumbs
- 2 tbsp sesame seeds
- Cooking oil spray
Instructions
- Preheat your oven or air fryer: Preheat your oven to 425°F (220°C) or air fryer to 400°F (200°C). Line a baking tray with parchment paper or lightly grease your air fryer basket to prevent sticking.
- Cut and dry the chicken: Pat the chicken breasts dry using paper towels—this helps the coating stick better—then cut into small, even, bite-sized chunks (about 1 inch each).
- Prepare the egg mixture: In a medium bowl, whisk together 1 large egg, 1 tablespoon soy sauce, and 1/2 teaspoon garlic powder until well combined.
- Mix the coating: In a shallow bowl, stir together 1/2 cup panko breadcrumbs and 2 tablespoons sesame seeds until evenly mixed for a crispy, nutty coating.
- Coat the chicken: Dip each piece of chicken into the egg mixture, making sure it’s fully coated, then press into the panko-sesame mix until completely covered. Press gently so the coating sticks well.
- Arrange and spray: Lay the coated chicken pieces in a single layer on the baking tray or in the air fryer basket, keeping them spaced apart. Lightly spray the tops with oil for extra crispiness.
- Cook: Air fry for 15 minutes, shaking the basket halfway through, or bake in the oven for 20 minutes, flipping halfway. Chicken should be golden, crispy, and reach an internal temperature of 165°F (74°C).
- Serve: Let the chicken rest for 2 minutes, then serve hot with your favorite dipping sauce or alongside rice, salad, or veggies for a full meal.
Notes
Pros
- High in protein, low in calories
- Air fryer and oven friendly (no deep frying)
- Super crispy without grease
- Family-friendly and kid-approved
- Versatile with sides and dips
- Great for meal prep and reheats well
Cons
- Not suitable for those with sesame allergies
- Requires multiple bowls for coating
- Not ideal for microwave reheating (loses crunch)