Macro-Friendly, High Protein Crispy Chicken Sandwich

Ingredients

• 1 large Chicken Breast (Tenderized and sliced in half horizontally)
• 1 tsp Salt (For seasoning the chicken)
• 1 tsp Garlic Powder (For seasoning the chicken)
• 1/2 cup All-Purpose Flour (For the first dredge)
• 1/2 tsp Black Pepper (Optional, adds mild heat)
• 2 large Egg Whites (Acts as binder for the coating)
• 1 tbsp Hot Sauce (Adds a subtle kick to the egg mixture)
• 2 cups Corn Flakes (Crushed lightly; provides the crispy exterior)
• 1 tbsp Light Oil Spray (For a light coating before air frying)
• 2 tbsp Low‑Calorie Sriracha Sauce (Topping for the sandwich; can be store‑bought or homemade)
• 4 slices Pickles (Adds crunch and tang)
• 2 pieces Sandwich Buns (Preferably soft brioche or potato buns; toasted before assembly)

Instructions

1. Prepare the Chicken

   Place the large chicken breast on a cutting board, cover with plastic wrap, and gently pound with a meat mallet until about 1/2‑inch thick. Slice the flattened breast in half horizontally to create two thin pieces. Season both sides with 1 tsp salt and 1 tsp garlic powder.

   Time: PT5M

2. Set Up Breading Stations

   Arrange three shallow bowls: Bowl 1 with 1/2 cup flour mixed with a pinch of salt and pepper; Bowl 2 with 2 egg whites whisked together with 1 tbsp hot sauce; Bowl 3 with 2 cups lightly crushed corn flakes.

   Time: PT2M

3. Crush the Corn Flakes

   Place corn flakes in a zip‑top bag and gently crush with your hands or a rolling pin until they are broken into small pieces but not powdered.

   Time: PT1M

4. Prepare Egg‑White Mixture

   In Bowl 2, whisk the egg whites with the hot sauce until frothy.

   Time: PT1M

5. Coat the Chicken

   One piece at a time, dip the chicken into the flour, shaking off excess, then into the egg‑white mixture, and finally press firmly into the crushed corn flakes, ensuring an even coat. Press the flakes down so they stick.

   Time: PT4M

6. Lightly Oil the Coating

   Place the coated chicken on a plate and spray lightly with oil spray on all sides.

   Time: PT30S

7. Air Fry the Chicken

   Preheat the air fryer to 400°F. Arrange the chicken pieces in a single layer in the basket. Air fry for 6 minutes, flip with tongs, then air fry another 6 minutes until golden brown and the internal temperature reaches 165°F.

   Time: PT12M

   Temperature: 400°F

8. Toast the Buns

   While the chicken finishes, split the buns and toast them lightly in the air fryer (or a skillet) at 350°F for about 2 minutes until just golden.

   Time: PT2M

   Temperature: 350°F

9. Assemble the Sandwich

   Spread 1 tbsp low‑calorie sriracha sauce on each toasted bun half, place a piece of crispy chicken on the bottom bun, top with 2 pickle slices, and close with the top bun.

   Time: PT2M

Nutrition Facts

Calories

500

Protein

45 g

Carbohydrates

45 g

Fat

15 g

Fiber

2 g