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Learn how to make healthy KFC popcorn chicken with this quick and easy recipe. Baked or air-fried, this KFC popcorn chicken recipe is a healthy and low calorie way to make fast food at home.
People don’t believe me when I say that I have never had KFC in my life. And I’m 22, turning 23 this year. With Burger King, Pizza Hut, Domino’s and Taco Bell, this goes into the record of fast foods that I have never tried. But not because I categorically dislike fast food. Rather, (from time to time) I enjoy it. It is just because I’ve never had the chance to dine at KFC, or better it never came to my mind to do so.
But last night things changed. Planning to have cornflake chicken nuggets, I ended up making a complete new recipe. I cut the chicken into smaller bites, seasoned, coated and breaded it before popping the bites into the air fryer. I liked it, and my girlfriend liked it too! So much that she remarked how that chicken tasted liked KFC popcorn chicken.
After learning that KFC popcorn chicken is not actually made with popcorns, I got excited and came up with this healthy KFC popcorn chicken recipe. Quick, easy and irresistibly delicious, here at home we’ve been having this baked KFC popcorn chicken almost every night.
Ingredients for healthy popcorn chicken
This homemade popcorn chicken recipe is incredibly simple. It only requires a handful of healthy ingredients that you can easily find at any grocery store. What is more, most of the ingredients can be replaced based on your needs and preferences.
Here is everything you need to make healthy KFC popcorn chicken at home!
- Chicken breast: use boneless chicken breast for healthy KFC popcorn bites that are tender and delicious.
- Cornstarch: together with egg whites, this ingredient is necessary for coating the popcorn chicken. You can replace with all-purposes flour or chickpea flour for a healthier version.
- Yogurt: necessary to marinate the chicken bites, you are free to use any plain yogurt you prefer. For more protein, I like Greek yogurt. But also dairy-free alternatives work, best if they come with a firm texture.
- Egg whites: as a way to keep the fats and calories low, this recipe uses only egg whites. But free to go for one whole egg, if you prefer.
- Seasonings: sea salt, garlic powder, onion powder, smoked paprika and salt will give your healthy popcorn chicken bites the taste of KFC fast food!
- Panko crumbs or breadcrumbs: the crumbs will make your popcorn chicken bites irresistibly crunchy. Just like KFC food!
How to make popcorn chicken at home
Start by cutting the chicken breast into bites, then transfer to a large bowl.
Sprinkle the chicken with salt and the seasonings, then add the yogurt. With the help of a fork or spoon, give it all a good stir so that all chicken bites get coated with seasoning. Once mixed, you can proceed with the recipe or, if you have time, refrigerate for about 2 hours. I recommend this step because leaving the chicken to sit with the seasonings and yogurt will allow the bites to marinate better.
Once marinated, add to the chicken the cornstarch (or flour) and the egg whites. Give it a good stir until all is well combined.
Roll each chicken bite into the panko crumbs (or breadcrumbs) thoroughly, until the bites are completely breaded.
Line the popcorn chicken bites over a parchment paper covered baking sheet and spray or brush with olive oil. Bake in hot oven or air fry for 12 to 15 minutes, flipping halfway through.
How to store popcorn chicken
Leftover popcorn chicken can be stored in an airtight food container in the fridge for 5 days. To reheat, place the homemade KFC popcorn chicken on a baking sheet and pop in hot oven for a couple of minutes, until warm and crispy.
For a longer storage, you can also freeze your healthy KFC chicken as follows.
- Let the bites cool at room temperature.
- Line the cooled chicken bites over a cookie sheet and freeze first, so that they don’t stick together.
- When they are completely frozen, transfer to a zipper-lock freezer bag for up to 1 month.
- Before serving, reheat in hot oven for a couple of minutes. No thawing required!
Tips for the best homemade popcorn chicken
Here are some tips and tricks on how to make the most delicious KFC popcorn chicken at home
- Once seasoned and mixed with yogurt, let the chicken bites to marinate in the fridge for a couple of hours. This will make a more tender, juicy chicken!
- Marinate the homemade popcorn chicken with plain Greek yogurt or a firm yogurt of your choice.
- Roll each single chicken bite into the panko or breadcrumbs individually.
- Spray or brush the chicken bites before baking. They will get so crispy, just like the KFC ones!
- Do not over-bake the healthy popcorn chicken or it will get dry.
- For the best taste and a crunchy experience, serve your healthy KFC popcorn chicken bites right after baking, when still warm!
- And lastly, don’t forget to dip the bites into a selection of dips and enjoy!
More healthy comfort foods
Healthy KFC Popcorn Chicken Recipe
Ingredients
- 500 grams (1 lb) boneless chicken breast
- 25 grams (3 tbsp) cornstarch (or chickpea flour, all-purposes flour)
- 30 grams (2 tbsp) preferred yogurt (Greek yogurt)
- 2 egg whites (or 1 egg)
Seasonings
- 1/2 to 1 tsp salt (to taste)
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 to 1 tsp smoked paprika
- a hint of black pepper
Breading
- panko crumbs or breadcrumbs
- olive oil (to spray or brush chicken)
Instructions
- Preheat oven or air fryer to 190ºC (375ºF).
- Cut the chicken breast into bites, then transfer to a large bowl.
- Sprinkle the chicken with salt and the seasonings, then add the yogurt. With the help of a fork or spoon, give it all a good stir so that all chicken bites get coated with seasoning. Once mixed, you can proceed with the recipe or, if you have time, refrigerate for about 2 hours (recommended as this will allow the chicken to marinate better).
- Once marinated, add to the chicken the cornstarch (or flour) and the egg whites. Give it a good stir until all is well combined.
- Roll each chicken bite into the panko crumbs (or breadcrumbs) thoroughly, until the bites are completely breaded.
- Line the popcorn chicken bites over a parchment paper covered baking sheet and spray or brush with olive oil. Bake in hot oven or air fry for 12 to 15 minutes, flipping halfway through.
