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Protein-Packed Air-Fried Chicken Sandwich

Protein-Packed Air-Fried Chicken Sandwich
Lauren Dawes
Writer and expert1 year ago
View Lauren Dawes's profile
This might be the sandwich of all sandwiches.

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.

Makes 1


  • 130 grams chicken breast
  • 15 grams 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)
  • 10 grams egg whites
  • Dash hot sauce (use less if you don't like spice)
  • 15 grams fat-free Greek yogurt
  • 5 grams fat-free mayo
  • 15 grams sliced pickles (optional)
  • 1 brioche burger bun (optional)



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 ride crisps to a zip lock 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 of 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:

Total Fat7g
Total Carbohydrates36g
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Lauren Dawes
Writer and expert
View Lauren Dawes's profile
Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class. On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin. Find out more about Lauren’s experience here: