If you’re looking for a sandwich loaded with spicy flavor, coated in a crispy crust, and smothered with a zesty sauce, then this is it.
Our main man, @counting zacros, has served up an absolute beast of a sandwich for your next Friday night dinner. It’s packed with protein, with over 45g per serving to be precise, making it perfect for helping you hit your macro targets in the most delicious way.
Make it as fiery or mild as you like by adjusting how much hot sauce and chili powder you add. And of course, go to town on the toppings. In our view, you can’t go wrong with a few sliced pickles. Simple but effective every time.
Jump to:
- What to serve with 'Protein-Packed Air-Fried Chicken Sandwich'?
- Extra toppings
- Equipment needed
- Make it gluten free
- Tips for making 'Protein-Packed Air-Fried Chicken Sandwich'
- 'Protein-Packed Air-Fried Chicken Sandwich' recipe
- Other chicken recipes
What to serve with 'Protein-Packed Air-Fried Chicken Sandwich'?
A chicken sandwich is a simple yet satisfying dish that just hits the spot. You can enjoy one plain, but if you want a full meal, there are plenty of sides that complement this classic.
Try pairing your sandwich with:
- Sweet potato fries
- Coleslaw
- Potato salad
- Side salad or garden salad
- Corn on the cob
- Roasted vegetables (string beans or Brussels sprouts are a great option)
- Baked beans
Extra toppings
In addition to sides, there are so many toppings and garnishes you can add to a fried chicken sandwich to elevate the flavor. Starting with veggies, you can try sandwich classics like lettuce, tomato, pickles, and onion.
If you want more protein and a delicious combo, add some cheese to your chicken like cheddar, Swiss, provolone, or pepper jack.
If you're looking for a nice crunch, bacon will do the trick. Now for the sauces—remember, a sauce can make or break a sandwich. For a fried chicken sandwich, you can't go wrong with mayo, honey mustard, BBQ sauce, or ranch. In this recipe, Zac creates his own sauce using Greek yogurt, mayo, hot sauce, and seasonings.
If you're a fan of heat, try adding plain hot sauce to spice things up.
Equipment needed
- Cutting board
- Rolling pin
- Air fryer
- Two small mixing bowls
- Frying pan
Make it gluten-free
Nowadays, just because it's a sandwich doesn't mean you can't make it gluten free. To make this recipe without gluten, simply swap the bun for a gluten-free variety and ensure your other store-bought ingredients (rice crisps, hot sauce, Greek yogurt, mayo, and pickles) are gluten free.
Tips for making 'Protein-Packed Air-Fried Chicken Sandwich'
- If you want extra flavor and more tender chicken, try marinating your chicken in buttermilk and seasoning for at least an hour or overnight.
- To get your chicken extra crispy, once it's breaded, spray it lightly with cooking spray or brush it with a small amount of oil.
- If cooking multiple pieces, avoid over-crowding the air fryer basket/tray and cook in batches instead to ensure each piece cooks well.
- Flip the chicken halfway through cooking to get it cooked evenly.
- When assembling your sandwich, layer your toppings on the bottom bun so they don't fall off.
'Protein-Packed Air-Fried Chicken Sandwich' recipe
- Servings
- 1 sandwich
- Prep Time
- 10 minutes
- Cook Time
- 12 minutes
- Passive Time
- 12 minutes
Ingredients
- A quarter pound of chicken breast
- 3 1/2 tsp. rice crisps (crushed)
- 2 tsp. garlic powder (half for the chicken, half for the sauce)
- 2 tsp. onion powder (half for the chicken, half for the sauce)
- 2 tsp. paprika (half for the chicken, half for the sauce)
- 2 tsp. chili powder (half for the chicken, half for the sauce)
- 2 tsp. cumin powder (half for the chicken, half for the sauce)
- 2 tsp. egg whites
- Dash of hot sauce (use less if you don't like spice)
- 1 tbsp. fat-free Greek yogurt
- 1 tsp. fat-free mayo
- 1 tbsp. sliced pickles (optional)
- 1 brioche burger bun (optional)
Instructions
First, grab your chicken breast and place it on a chopping board. Cover with cling film, then use a rolling pin to beat until tender.
Next, add the rice crisps to a ziplock bag and crush them up into smaller pieces using a rolling pin.
Pour the crisps out into a small bowl along with a sprinkle of garlic powder, onion powder, paprika, chili powder, salt, and pepper.
In a separate bowl, add your egg whites, a couple dashes of hot sauce, and all the spices, and then whisk to combine.
Drop the prepared chicken breast into the wet mixture, then into the dry mixture, making sure it’s fully coated.
Next, place the coated chicken breast in the air fryer for 12 mins on 400F/200C.
While it’s cooking, toast your buns.
In a ramekin, add the Greek yogurt, fat-free mayo, hot sauce, and all the seasonings. Stir to combine and set aside.
Once the chicken is cooked, it’s time to assemble your sandwich. Add the sauce to the bottom and top of your toasted bun, top with pickles (if using), and then place the chicken breast in between.
Prepare to enjoy the sandwich of all sandwiches!
Nutritional info per serving:
| Calories | 400 |
|---|---|
| Total Fat | 7g |
| Total Carbohydrates | 36g |
| Protein | 46g |
Other chicken recipes
Want more ways to make chicken? We've got a few other recipes up our sleeve.
Air Fryer Buffalo Chicken Wings
Winner winner, chicken wing dinner. @healthy_floflo is on hand to solve your dinner troubles.
It’s the weekend and you want a treat that won’t hurt your goal or bank account. Well, these homemade air fryer chicken wings are the perfect solution.
Not only are they ready in under half an hour, but they have an irresistible crispy outside and come smothered with plenty of tangy buffalo sauce. Now that’s something to get excited about.
They’re surprisingly simple to perfect yourself and will quickly become a go-to air fryer recipe to fall back on every time you’re having a few friends around, or just want to kick back on a game day.
It might feel like a super-indulgent snack, but each serving comes in at under 250 calories and is loaded with 20g of protein, ideal for supporting your training in the tastiest way.
You can take this recipe and run with it however you like, too. More of an extra hot kind of person? Don’t be shy with the chili powder.
Going for the full shebang? Pair these wings up with a ranch sauce or blue cheese dip.
Serves 3Ingredients
- 1lb of chicken wings (roughly 12)
- Low-calorie cooking spray
- 1/2 tbsp. baking powder
- 1 tsp. onion powder
- 1 tsp. garlic powder
- 1 tsp. salt
- 1 1/2 tbsp. oil (for the sauce)
- 2 tbsp. honey (for the sauce)
- 2 tbsp. buffalo sauce (for the sauce)
Method
- Prep your chicken wings by patting them dry with a paper towel and then cutting them up so they’re divided into upper & lower halves (these are actually called ‘drumettes’ and ‘wingettes’).
- Next, add the prepped chicken to a large bowl and spray with low-calorie cooking spray. Add the baking powder, onion powder, garlic powder, and salt. Mix well so that they’re all coated evenly.
- Transfer the chicken wings into your air fryer (you may want to divide into two batches to ensure they all crisp evenly).
- Air fry at 400°F/200°C for eight minutes, then flip each wing and fry again for another eight minutes. This makes the wings super crispy, especially with the baking powder.
- In the meantime, make your sauce by mixing the oil, honey, and buffalo sauce into a small bowl.
- Once cooked, transfer your wings into a large bowl and pour the sauce over them. Mix until all the wings are coated thoroughly.
- Serve immediately and dig in.
Nutrition Info
Calories: 243
Total fat: 16g
Total carbohydrates: 7.1g
Protein: 20.2g
Air Fryer Spicy Chicken Strips & Zucchini Fries
Air fryers seem to be the appliance of the moment right now — and for very good reason.
If your kitchen doesn’t have an air fryer yet, this recipe is sure to make your mind up about investing in one. They’re ideal for helping you create delicious meals and snacks without needing anywhere near the same amount of cooking oil or fat to help you get that irresistible crunch.
Niall’s spicy chicken and zucchini fries are the perfect lower-fat and lower-carb alternative to fast food — ideal for helping you stick to those New Year’s resolutions without having to miss out on flavors & textures that you love.
Both components are ready in little more than 15 minutes each, making this minimal-effort recipe a winner for any night of the week.
Give it a go now!
Serves 3Ingredients
For the spicy chicken:- 1 lb chicken breast (cut into strips)
- 4 tbsp. cornflour
- 1 egg (beaten)
- 2 cups Panko breadcrumbs
- Salt and pepper to taste
- 1 tsp. chili powder
- 1 tsp. smoked paprika
- Melted coconut oil (to brush)
- 2 zucchinis (cut into thick fries)
- 4 tbsp. cornflour
- 1 egg (beaten)
- 2 cups Panko breadcrumbs
- Salt and pepper to taste
- Melted coconut oil (to brush)
Method
1) For the spicy chicken, prepare three separate bowls with cornflour, egg, and Panko breadcrumbs. Season the breadcrumbs by adding salt, pepper, chili powder, and smoked paprika and mixing in well.
2) Coat each piece of chicken in the cornflour, egg wash, and then the Panko breadcrumbs. Set aside.
3) Transfer the chicken pieces to your air fryer and brush each piece with a little coconut oil. Air fry for 15 minutes — all air fryers are slightly different, so check that the chicken is cooked through before serving. Garnish with chopped chives.
4) For the zucchini fries, prepare cornflour, egg, and seasoned Panko breadcrumbs just like you did for the chicken. Dip each strip of zucchini into the cornflour, then egg, then breadcrumbs.
5) Transfer the coated zucchini to the air fryer, brush with a little coconut oil, and air fry for 10-15 minutes. Serve immediately with your favorite sauce.
Nutrition Info
Calories: 497
Total fat: 8.8g
Total carbohydrates: 56.8g
Protein: 47.5g
Low-Calorie Crispy Buffalo Chicken Sandwiches
Craving a hearty meal that won't eat up your calories for the day? These Low-Calorie Crispy Buffalo Chicken Sandwiches from fitness coach Aaron Endres make the perfect bite. Satiate your appetite while sticking to that calorie deficit. Check out the recipe below.
Serves 1Ingredients
- Chicken Sandwich:
- 1 serving chicken breasts
- 1 plate full of egg wash
- 1 plate full of corn flakes
- 1 packet 0-calorie ranch seasoning
- dash of parsely
- dash of paprika
- dash of black pepper
- dash of garlic powder
- hot sauce to taste
- 1 brioche bun
- 1 slice cheddar cheese
- Ranch Dressing:
- 2 tbsp non-fat plain Greek yogurt
- 1 packet 0-calorie ranch seasoning
- dash of parsley
Method
- Set your egg wash, cornflakes, and raw chicken out on three separate plates.
- Add all of the seasoning to the cornflakes (leave some of your ranch seasoning packet for later).
- Pat your chicken dry and add each piece of chicken, one at a time, into the egg wash and then into the cornflakes.
- Put the chicken in the air fryer on 350F for 10-20 minutes, depending on chicken breast size.
- To make the ranch dressing, combine the non-fat plain Greek yogurt with the rest of your ranch seasoning packet in a small bowl.
- Add parsley and mix together.
- Pour hot sauce into a separate bowl. Add each cooked chicken breast, one by one, into the bowl of hot sauce. Mix it around and make sure it’s fully covered.
- Take a brioche bun, and spread a tablespoon of the low-calorie ranch dressing onto one half.
- Add your lettuce, tomato, chicken, slice of cheese, and red onions to your sandwich.
- Spread another tablespoon of the ranch sauce on the other half of the brioche bun and close your sandwich.
- Enjoy!
Nutrition Info (MISSING)
Stuffed Chicken Roll Ups
These Stuffed Chicken Roll Ups are definitely one to save for days when you need something special.
Seriously, this recipe is guaranteed to put a smile on your face. The combination of a deliciously crispy coating, succulent chicken, and a melty cheese center is just unbeatable. Hammering out those chicken breasts is pretty therapeutic too.
It might look fancier than your average chicken meal prep, but trust us, even a rookie cook can nail this one. Serve up with a crisp, fresh salad for a lighter option, or pair with sweet potato wedges for the perfect Friday night treat.
Serves 2Ingredients
- 2 large chicken breasts
- 1 tsp. onion powder
- 2 tsp. mixed herbs
- Salt & pepper to taste
- 6-8 sundried tomatoes
- 1/2 cup low-fat cheddar (grated)
- 6 and 2/3 cup baby spinach
- 3/4 cup golden breadcrumbs
- low-calorie cooking spray
- Fresh salad or your favorite veggies
Method
- First preheat your oven to 400°F.
- Butterfly each chicken breast so that you can open it out into two connected halves. Place on a cutting board and cover with plastic wrap, then flatten out the meat using a rolling pin.
- Season with onion powder, mixed herbs, salt, and pepper, then add the toppings like you would a pizza — sundried tomatoes, baby spinach, and a generous sprinkling of cheddar.
- Carefully roll up the chicken breast from one side to the other so you have a tight roll with all the fillings on the inside. Use toothpicks at either end to hold in place.
- Roll the chicken rolls in the golden breadcrumbs, spray with a little low-calorie cooking spray, and then place on a lined baking tray. Bake for 35 minutes until completely cooked through.
- Once cool enough to touch, remove the toothpicks and slice up into even pieces. Serve with a salad or your favorite veggies, or sweet potato wedges if you’re after a more filling meal.
Nutrition Info
Calories: 576
Total fat: 14g
Total carbohydrates: 56g
Protein: 58g
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