Crispy Popcorn Chicken

Active Time:

20 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Sesame-Free Nut-Free Dairy-Free Soy-Free High-Protein

Jump to Nutrition Facts

Ingredients

2 (8-ounce) boneless, skinless chicken breasts, cut into 3/4-inch pieces
3/4 teaspoon salt, divided
1/4 cup whole-wheat flour
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon paprika
2 cups whole-wheat panko breadcrumbs
2 large eggs, lightly beaten
1 1/2 cups canola oil or other neutral cooking oil

Directions

Place chicken in a medium bowl; season with 1/2 teaspoon salt.
Whisk flour, onion powder, garlic powder and paprika together in a shallow dish. Place panko in another shallow dish and eggs in a third shallow dish.
Working in 4 batches, dredge the chicken in the flour mixture, turning to evenly coat. Shake off excess, transfer to the egg and turn to evenly coat. Let excess egg drip off; place in the panko and turn to coat, gently pressing to adhere. Transfer to a plate; repeat the process with the remaining chicken. (Discard any remaining flour mixture, egg and panko.)

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Heat oil in a large (12-inch) nonstick skillet over medium-high heat to 350°F. Adjust heat, as needed, to maintain the oil temperature. Carefully add half the chicken in a single layer; cook, undisturbed, until the underside is golden brown, about 1 minute. Flip and cook, undisturbed, until golden brown and a thermometer inserted into the thickest portion registers 165°F, 1 to 2 minutes. Transfer the chicken to a paper-towel-lined plate. Repeat with the remaining chicken. Sprinkle with the remaining 1/4 teaspoon salt.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser

Equipment

Deep-fry thermometer

Frequently Asked Questions

Is popcorn chicken healthy?

This popcorn chicken is made from lean chicken breast, an excellent source of protein, B vitamins and minerals, like choline. It’s coated with whole-wheat flour and whole-wheat panko breadcrumbs, providing the benefits of whole grains, including a small amount of fiber, vitamins, minerals and antioxidants. The eggs, which act as a binding agent for the coating, also provide a little more protein, vitamins, minerals and antioxidants.
Is canola oil healthy?

While you may have heard the hype about how canola oil increases inflammation, this is not rooted in research. Canola oil is a mix of mono- and polyunsaturated fats. And while it does have more omega-6s than omega-3s, it is still a healthy choice, especially for cooking.
What’s the difference between whole-wheat panko and regular?

Whole-wheat panko is made with whole-wheat flour, whereas regular panko is typically made with white flour. Both versions make good coatings for air-fried, baked and fried chicken, but the whole-wheat panko provides a little more fiber. And if you were wondering if there is such a thing as gluten-free panko, yes, there is. Several manufacturers produce gluten-free panko. You can find all versions of panko in the grocery aisle with the breadcrumbs or in the international foods aisle.
What can I serve with popcorn chicken?

Anything that goes well with fried chicken would be fabulous with popcorn chicken. Serve it with something light and refreshing like a salad, coleslaw or cut-up fresh veggies. Or pair it with another comfort food like macaroni and cheese, baked sweet potato fries, green beans or cornbread.
What is a neutral cooking oil?

Neutral oil is what you want to use in frying because it has a high smoke point and won’t add extra flavor. It’s also the one you generally want for baking as well. Some of the most common neutral oils include avocado, canola, corn, grapeseed, peanut, refined olive (cooking and extra-light varieties), safflower and refined sesame.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

EatingWell.com, April 2024

Nutrition Facts (per serving)

401	Calories
25g	Fat
22g	Carbs
23g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 5 pieces
Calories 401
% Daily Value *
Total Carbohydrate 22g	8%
Dietary Fiber 3g	12%
Total Sugars 1g
Protein 23g	47%
Total Fat 25g	32%
Saturated Fat 3g	13%
Cholesterol 108mg	36%
Vitamin A 34Âµg
Vitamin C 0mg	0%
Vitamin D 0Âµg
Vitamin E 5mg	30%
Folate 27Âµg
Vitamin K 19Âµg
Sodium 515mg	22%
Calcium 48mg	4%
Iron 2mg	9%
Magnesium 60mg	14%
Potassium 396mg	8%
Zinc 2mg	14%
Vitamin B12 0Âµg
Omega 3 2g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.