Baked Buffalo Popcorn Chicken

10 Servings247 cals

Keep the movie, save the diet, and eat some high protein popcorn! These Baked Buffalo Popcorn Chicken are great for meal prep, packed with awesome macros, easy to make with a few common ingredients, and absolutely delicious.

For this recipe you’ll need a bowl for your dry ingredients, bowl for your wet ingredients, baking sheet to cook your popcorn chicken on, and your appetite!

Add into your bowl for your dry ingredients 1/4 teaspoon of cayenne pepper, 1/2 teaspoon of garlic powder, and 3 cups of Japanese style bread crumbs. Regular bread crumbs work great too, Japanese style just tends to crisp up easier which is why we’re using them here.

Lightly mix those dry ingredients together.

Add into your bowl for your wet ingredients 2 large whole eggs, 2 large egg whites, 1/2 teaspoon of Worcestershire sauce, and 1/2 cup of your favorite hot sauce.

Mix those wet ingredients together until your eggs are eaten and everything is well incorporated.

Easy Popcorn Chicken

Take out 3 pounds of chicken breast, trim the fat off of them, and cut them into 1” pieces.

Optionally line your baking sheet for easy clean up and coat it with some non-stick cooking spray. I lined mine with some aluminum foil today but parchment paper works great too.

All you need to do now is to take a few pieces of your chicken and roll it around in your wet mix then in your dry mix.

Place your buffalo popcorn chicken onto your baking sheet and repeat until all of your pieces are covered. Evenly distribute any leftover mix over the top.

Put your chicken into the oven on 450F/232C for around 18-23 minutes. Cooking time will depend on how big your baked buffalo popcorn chicken is so keep an eye on them!

Remove your popcorn chicken from the oven and portion them out.

Pro tip? Keep them crispy by heating them up in the oven or toaster oven instead of the microwave!

Ready for dessert? Try our Pretzel Peanut Butter Protein Balls!

Baked Buffalo Popcorn Chicken Recipe

Baked Buffalo Popcorn Chicken

Meal prep your popcorn, Baked Buffalo Popcorn Chicken style! This protein packed recipe is easy to make at home and more than delicious!
5 from 2 votes
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Prep Time: 5 minutes
Cook Time: 23 minutes
Total Time: 28 minutes
Course: Main Course
Cuisine: American
Keyword: buffalo popcorn chicken, healthy, popcorn chicken
Servings: 10 Servings
Calories: 247kcal
Cost: $7

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  • 3 Pounds Chicken Breast
  • ¼ Teaspoon Cayenne Pepper
  • ½ Teaspoon Garlic Powder
  • 3 Cups Bread Crumbs - Japanese Style
  • 2 Large Whole Eggs
  • 2 Large Egg Whites
  • ½ Teaspoon Worcestershire Sauce
  • ½ Cup Hot Sauce


  • Add your Cayenne Pepper, Garlic Powder, and Bread Crumbs into a bowl
  • Mix those together
  • In another bowl add your Eggs, Egg Whites, Worcestershire Sauce, and Hot Sauce
  • Mix those together
  • Take out your Chicken Breast, trim the fat off of them, and cut them into small pieces
  • Coat a baking sheet with some non-stick cooking spray
  • Roll each piece of chicken in your Egg mix then in your Bread Crumb mix a few times
  • Bake them on 450F/232C for 18-23 minutes



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


Calories: 247kcal | Carbohydrates: 15.7g | Protein: 41.1g | Fat: 2.3g | Saturated Fat: 0.3g | Sodium: 486.8mg | Fiber: 0.6g | Sugar: 0.7g


  1. David J. Andrews on June 8, 2018 at 12:00 am

    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”!!!

  2. Chris on August 10, 2015 at 12:00 am

    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!!

  3. Chelsea on October 22, 2014 at 12:00 am


    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!!

    • Derek Howes on October 24, 2014 at 12:00 am

      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!

  4. Jeffrey M on August 16, 2014 at 12:00 am

    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!

  5. Chris on July 6, 2014 at 12:00 am

    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!

  6. Jonathan H on June 26, 2014 at 12:00 am

    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!?

    • Derek Howes on June 27, 2014 at 12:00 am

      Thanks Jonathan! Same temp and 5:00-10:00 should do, just check them!

  7. Rob on June 16, 2014 at 12:00 am

    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.

  8. Liesl on June 11, 2014 at 12:00 am

    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!

    • Derek Howes on June 17, 2014 at 12:00 am

      Awesome! I’ll have to give it a go the way you made it! Thank you

  9. drake on May 9, 2014 at 12:00 am

    holy shit thanks man this is great

  10. Nick on May 6, 2014 at 12:00 am


    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.


    • Derek Howes on May 9, 2014 at 12:00 am

      Hey Nick! That’s awesome to hear…definitely one of my favorites as well. Appreciate the support too. Thank you so much!

  11. Craig on April 29, 2014 at 12:00 am

    These are so good!!!

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