High Protein Crispy Orange Chicken Bowls

These High Protein Crispy Orange Chicken Bowls are a delicious and macro-friendly twist on the classic takeout favorite. Air-fried cornflake-coated chicken bites are tossed in a zesty homemade orange sauce, offering a satisfying crunch and bold flavor. Perfect for weekly meal prep or a guilt-free comfort meal, this dish is high in protein, lower in fat, and bursting with flavor.

Author: Hunt4Shredz

Meal Type: Peanuts Free

Cuisine: Asian

Difficulty: MEDIUM

Prep. Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Servings: 4 bowls

Calories: 1,049 kcal per serving

Ingredients

1 ½ pounds - chicken tenderloins
Salt
pepper
garlic powder
¼ cup - Fit Flour or oat flour
2 - eggs
1 cup - crushed cornflakes
Olive oil spray
⅓ cup - sugar-free orange marmalade
2 tablespoons - low-sodium soy sauce
1 tbsp - rice vinegar
1 tsp - sesame oil
1 clove - garlic
½ tsp - ginger
pinch - red pepper flakes
1 tsp - cornstarch + (slurry)
2 cups - cooked jasmine or brown rice
1 cup - frozen mixed vegetables
2 - eggs
1 tbsp - low-sodium soy sauce
Cooking spray
green onion

Instructions

Preheat air fryer to 400°F (200°C).
Season chicken with salt, pepper, and garlic powder. Coat in flour, dip in beaten egg, then coat with crushed cornflakes.
Place chicken in the air fryer and spray with olive oil. Cook for 12–14 minutes, flipping halfway through, until golden and crispy.
To make the orange sauce, mix marmalade, soy sauce, rice vinegar, sesame oil, garlic, ginger, and optional red pepper flakes in a saucepan.
Bring to a simmer, then add cornstarch slurry and stir until thickened. Set aside.
For the fried rice, spray a pan with cooking spray and heat over medium. Scramble eggs, then add in rice and veggies. Stir in soy sauce and mix well.
Toss cooked chicken with orange sauce.
Assemble bowls with fried rice and orange chicken. Garnish with chopped green onions and serve.

Nutrition