Baked Buffalo Popcorn CHICKEN Recipe (Healthy)

Baked Buffalo Popcorn Chicken Recipe
Written by The Protein Chef

The best kind of popcorn…popcorn chicken! This Baked Buffalo Popcorn Chicken recipe is quick to make, delicious, high in protein, and low in fat. If only movie theaters sold this!

Here is the recipe:

  • 1/4 Teaspoon Cayenne Pepper
  • 1/2 Teaspoon Garlic Powder
  • 3 Cups (180g) Japanese Style Bread Crumbs
  • 2 Large Eggs
  • 2 Large Egg Whites
  • 3 Pounds (48 Ounces) Chicken Breast
  • 1/2 Teaspoon Worcestershire Sauce
  • 1/2 Cup Frank’s Red Hot Original

Calories in the WHOLE recipe:

  • Calories: 2479
  • Fat: 23g
  • Saturated Fat: 3g
  • Sodium: 4868mg
  • Carbs: 157g
  • Fiber: 6g
  • Sugar: 7g
  • Protein: 411g

Calories in each serving (if you make 10 servings):

  • Calories: 247
  • Fat: 2.3g
  • Saturated Fat: .3g
  • Sodium: 486.8mg
  • Carbs: 15.7g
  • Fiber: .6g
  • Sugar: .7g
  • Protein: 41.1g

Combine your Cayenne Pepper, Garlic Powder, and Bread Crumbs into a bowl. Mix them together. In another bowl combine your Eggs, Egg Whites, Worcestershire Sauce, and Frank’s Red Hot Original. Mix those together. Take out your Chicken Breast, trim the fat off of it, and then cut your breasts into 1’’ pieces. Coat a baking sheet with some non-stick cooking spray. Roll each piece of chicken (you can do a couple pieces at a time) in your wet mix and then in your dry mix a few times. Bake on 450°F/232°C for 18:00-23:00. Mouthgasm!


  • Heat them up in the oven or toaster oven instead of the microwave to keep the crispiness!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • DH,

    I’ve been using this website for healthy meals for a pretty long time now. Tonight I jumped on to look up the sriracha chicken nuggets recipe but saw this and said “hey why not try somethin new”.


    Just…wow. These are absolutely amazing. New favorite.

    Keep up the good work. I’ll keep giving your videos new views and telling my friends about your site.


  • I made these delicious little bad boys the other night; however, instead of using the hot sauce, I used oregano, basil, and crushed up some fennel seeds.

    This recipe is fantastic – texture of popcorn chicken without sacrificing any flavor. Thanks!

  • DH! Thanks so much for this awesome recipe! It is so quick and easy and everyone loves it, definitely a new family favorite. I have made a couple of variations of these where instead of hot sauce I’ll use barbecue sauce. Or if I’m feeling super crazy I’ll use sriracha instead of hot sauce and toss in a couple tsp of curry powder in the dry mix for some spicy curry nuggets!
    Thanks for taking the time and effort to make all of these vids and recipes.

  • Great stuff. I also tried substituting with Guy’s sugar free hot bbq (highly recommend) and it turned out great. When you reheat these how long do you typically keep them in the oven and what temp to keep that crispy goodness? Thank!?

  • I stumbled on your YouTube channel on July 3rd. I decided to make this as my first recipe for the 4th of July. I used lemon pepper panko and about minutes before I took them out I put a light coat of parmesan cheese. It was pretty dang good. Took them down to the fire station and they were a hit there too!

  • Just made these… BLEW MY MIND!!!! This is the 2nd recipe of yours I’ve used, the first being the protein cheesecake. Absolutely first class, Derek! They are both so delicious!! Eating on a cut has never been tastier! Thanks so much!

  • Hello,

    I was just wondering if this recipe makes 10 servings, how many pieces approximately would each serving contain? I’m just trying to figure out if I need to size down the recipe or not before I make it. It looks delicious though and I can’t wait!

    Thank you!!

    • Hi Chelsea! It would depend on how big you make your pieces. I go by weight so I weigh out the recipe and then divide it into 10 servings. Hope this helps! I have a link to the scale I use under all of my videos (it’s super cheap). Thank you!

  • D….these are on point!!! Served some with celery sticks, extra Buffalo sauce & a ranch dip made with Greek yogurt. Felt like they needed a bit more Buffalo favor. This will K.O. A Buffalo Wing craving. Thanks a bunch!!

  • Hey, Derek…Imagine this recipe with that delicious K-Pop sauce you turned me on to. It would most certainly put the “pop” in the “popcorn”!!!

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