These KFC-style chicken strips are everything you want from fast food — crispy, juicy, full of flavor — but made lean and healthy at home. Perfect for meal prep, kid-friendly, and made with real ingredients. Plus, we’re baking them, not frying! Add some golden potato wedges and a fresh salad for the ultimate balanced plate that’s high in protein and full of fiber. You’ll never crave the drive-thru again.
📌 MACROS (batch / 1 serving with lean french fries and salad):
🔥 Calories: 1992 kcal / 398 kcal
💪 Protein: 244 g / 48.8 g
🥑 Fats: 24 g / 4.8 g
🌾 Carbohydrates: 185 g / 37 g
📝 INGREDIENTS (for 5 servings):
🐔 For the chicken strips:
900 g chicken breast
100 ml Greek yogurt or kefir (2%)
1 tsp tomato paste
1 tsp mustard
1 egg
60 g finely chopped onion
🌶️ Homemade KFC-style spice mix:
2 tsp garlic powder
1 tbsp salt
1 tsp mixed pepper blend (black, white, pink, coriander)
1 tsp thyme
1 tsp smoked paprika
2 tsp oregano
1 tsp basil
1 tsp ground ginger
Optional: chili flakes, hot paprika
70–80 g plain cornflakes, crushed
🍟 For the diet fries:
5 medium potatoes (~500–600 g)
1 tsp olive oil
1 tsp garlic powder
1 tsp onion powder
Salt, pepper
3–4 bay leaves
Water to boil
🥗 To serve:
Mixed salad greens and fresh veggies
Optional: a drizzle of olive oil or yogurt dressing
TOOLS&INGREDIENTS:
Bulking sweetener 1:1 sugar (Erithritol stevia blend) – https://amzn.to/3K158QL (US STORE) https://amzn.to/3NgW7oC (EU STORE)
Pure ALLULOSE sweetener – https://amzn.to/3LlaSpc (US STORE) – https://iherb.co/kQ9yDAvW (EU Delivery option)
TIMECODES:
00:20 – Homemade KFC-style spice mix
01:10 – low calorie chicken marinade and coating
02:52 – Making diet french fries
07:42 – Macros
🎥 More High-Protein Recipes:
Chicken Protein Waffles – https://www.youtube.com/watch?v=Dmq0F3ku6D8&list=PLSqN900cgRxClz-VXWWCFpvN2SLLpG9GY
Cottage cheese bagels – https://www.youtube.com/watch?v=FMvnS4UYHqQ&list=PLSqN900cgRxClz-VXWWCFpvN2SLLpG9GY&index=4
Diet hot pockets – https://www.youtube.com/watch?v=6yYIxBeVcpg&list=PLSqN900cgRxClz-VXWWCFpvN2SLLpG9GY
MUSIC: Blue Dream, Cheel.
#HighProteinRecipe
#HealthyChicken
#KFCDupe
#WeightLossMeal
#HealthyComfortFood