Elevate Your Meal Prep with High Protein Crispy Korean Popcorn Chicken Under 500 Calories

If you want a meal that combines bold flavors, satisfying crunch, and high protein without blowing your calorie budget, this Korean popcorn chicken recipe is a perfect fit. It delivers a crispy, flavorful bite with just 495 calories per serving and packs 50 grams of protein. Whether you’re meal prepping for the week or looking for a quick dinner that supports your fitness goals, this dish hits all the marks.

Let’s explore why this recipe stands out, how to prepare it easily, and some tips to make your meal prep both delicious and efficient.

Crispy Korean popcorn chicken served with spicy dipping sauce

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Why Choose High Protein Korean Popcorn Chicken for Meal Prep?

Many people struggle to find meals that are both tasty and meet their nutritional needs, especially when trying to increase protein intake. This Korean popcorn chicken recipe offers several advantages:

• High protein content: Each serving provides 50 grams of protein, supporting muscle repair and satiety.

• Moderate calories: At 495 calories per meal, it fits well into most calorie-controlled diets.

• Flavorful and crispy: The Korean-inspired seasoning and crunchy coating make it far from boring.

• Easy to prepare in bulk: Perfect for cooking once and enjoying multiple meals throughout the week.

• Versatile serving options: Pair it with rice, steamed vegetables, or a fresh salad for balanced nutrition.

  
  

This recipe is ideal for anyone focused on fitness, weight management, or simply wanting a satisfying, protein-rich meal.

Ingredients and Macros Breakdown

Here’s a quick look at the main ingredients and nutritional highlights per serving (serves 4):

• Chicken breast: Lean protein source, essential for muscle growth.

• Korean chili paste (gochujang): Adds authentic spicy flavor with minimal calories.

• Cornstarch or rice flour: Creates the crispy coating without excess fat.

• Eggs: Help bind the coating and add protein.

• Low-calorie cooking oil: Used sparingly for frying or air frying.

  
  

Macros per serving:

• Calories: 495

• Protein: 50g

• Carbohydrates: Moderate, mainly from the coating and sauce

• Fat: Balanced, mostly from cooking oil and eggs

  
  

This balance makes it a smart choice for those tracking macros or aiming for nutrient-dense meals.

Step-by-Step Guide to Making Crispy Korean Popcorn Chicken

Follow these steps to prepare your high protein Korean popcorn chicken efficiently:

1. Prepare the Chicken

• Cut 1.5 pounds of skinless, boneless chicken breast into bite-sized pieces.

• Season lightly with salt and pepper.

  
  

2. Make the Coating

• In a bowl, mix 1 cup cornstarch or rice flour with a pinch of salt.

• In a separate bowl, beat 2 eggs.

  
  

3. Coat the Chicken

• Dip each chicken piece into the egg mixture.

• Then dredge in the cornstarch mixture, ensuring an even coating.

  
  

4. Cook the Chicken

• Heat a non-stick pan with 2 tablespoons of cooking oil over medium heat.

• Fry the chicken pieces in batches until golden brown and cooked through, about 4-5 minutes per side.

• Alternatively, use an air fryer at 400°F for 15-18 minutes, shaking halfway through.

  
  

5. Prepare the Korean Sauce

• Mix 3 tablespoons gochujang, 1 tablespoon soy sauce, 1 tablespoon honey or sugar substitute, 1 teaspoon garlic powder, and 1 teaspoon sesame oil.

• Toss the cooked chicken in the sauce until well coated.

  
  

6. Serve and Store

• Divide into four portions.

• Serve with steamed vegetables or cauliflower rice for a low-carb option.

• Store leftovers in airtight containers in the fridge for up to 4 days.

  
  

Tips for Perfect Crispy Chicken Every Time

• Dry the chicken pieces well before coating to help the batter stick.

• Use rice flour instead of cornstarch for an even crispier texture.

• Avoid overcrowding the pan or air fryer basket to ensure even cooking.

• For extra crunch, double dip the chicken in egg and coating.

• Adjust sauce spiciness by adding more or less gochujang.

  
  

Meal Prep Ideas to Complement Your Korean Popcorn Chicken

To keep your meals balanced and interesting, try these side options:

• Steamed broccoli or green beans for fiber and vitamins.

• Quinoa or brown rice for complex carbs and extra protein.

• Mixed greens salad with a light vinaigrette for freshness.

• Pickled vegetables like kimchi to add probiotics and tang.

  
  

Batch cooking these sides along with the chicken makes weekday lunches or dinners quick and stress-free.

How This Recipe Supports Your Fitness Goals

High protein meals are essential for muscle recovery and maintaining lean mass. This Korean popcorn chicken recipe provides:

• A substantial protein boost with lean chicken breast.

• Controlled calories to support fat loss or maintenance.

• A satisfying crunch and bold flavor to prevent diet boredom.

• Flexibility to fit into various eating plans, including low-carb or balanced macros.

  
  

By incorporating this recipe into your meal prep routine, you can enjoy flavorful food that aligns with your health and fitness objectives.

If you want more recipes like this, comment “Cookbook” and I’ll send you a link to my High Protein Cookbook with over 180 recipes designed for easy meal prep and delicious nutrition.