Here’s my tasty and nutritious take on a meal prep favorite: popcorn chicken cooked in an air fryer! This recipe makes soft, crispy chicken bits with a quarter of the sodium and calories of traditional versions. Trader Joe’s ranch spice combined with whole milk marinates the chicken to produce a delicious taste. This recipe is a great choice for lunch or dinner.
My favorite way to use the chicken is to add to salads for a great meal prep option. I normally buy Taylor Farms Salad mixes and meal prep these in advance for the week.
Ingredients:
- 1 pound chicken breasts, cut into bite-sized pieces
- 1 cup whole milk
- 1 tablespoon Trader Joe’s ranch seasoning
- 1 cup flour
- 1/4 teaspoon salt (optional, considering the sodium content of the ranch seasoning)
- 1 teaspoon garlic powder (use garlic powder without added salt)
- 1 teaspoon paprika
- 1/2 teaspoon black pepper
- Optional: 1/2 teaspoon dried herbs (such as thyme, oregano, or rosemary) to give flavor without adding salt
Instructions:
In a bowl, combine the chicken pieces with 1 tablespoon of Trader Joe’s ranch seasoning and whole milk to marinate. For optimal flavor, cover the bowl and refrigerate for at least 30 minutes or overnight. Prepare the flour mixture in a separate bowl by combining the flour, optional dried herbs, paprika, garlic powder, black pepper, and salt (if needed) while the chicken is marinating.
After the chicken has marinated, take it out of the mixture and allow any liquid to drain off before giving each piece a good coating of the flour mixture. Before using the air fryer, preheat it to 400°F (200°C) and mist the frying spray basket. Coat the chicken pieces with cooking spray and arrange them in a single layer inside the basket. Cook the chicken for 10-12 minutes, shaking the basket halfway through, until the pieces are golden brown and cooked through.
- Marinate Chicken:
- Combine the chicken pieces with the whole milk and 1 tablespoon of Trader Joe’s ranch seasoning in a bowl.
- Cover and refrigerate for at least 30 minutes or overnight for better flavor.
- Prepare Flour Mixture:
- In a separate bowl, mix the flour, salt (if using), garlic powder, paprika, black pepper, and optional dried herbs.
- Coat Chicken:
- Remove the chicken from the marinade and let excess liquid drip off.
- Coat each piece in the flour mixture thoroughly.
- Cook in Air Fryer:
- Preheat the air fryer to 400°F (200°C).
- Spray the air fryer basket with cooking spray.
- Place the chicken pieces in the basket in a single layer (you may need to cook in batches).
- Spray the tops of the chicken pieces with cooking spray.
- Cook for 10-12 minutes, shaking the basket halfway through, until the chicken is golden brown and cooked through
Estimated Nutritional Values per 6 oz Portion:
- Calories: Approximately 350 kcal
- Protein: Approximately 38 grams
- Carbohydrates: Approximately 28 grams
- Fat: Approximately 10 grams
- Fiber: 1 gram
- Sodium: Approximately 300-400 mg (depending on the sodium content of the ranch seasoning)