Spicy High-Protein Chicken Burger Meal Prep | Crispy & Healthy Recipe
Meal prep high-protein spicy chicken burgers with crispy, golden-brown chicken breasts and a creamy homemade burger sauce. These juicy, flavourful burgers are perfect for healthy meal prep, weight loss, and muscle gain. Packed with protein and spice, they’re easy to make, budget-friendly, and ideal for a high-protein diet.
Ingredients
Chicken & Seasoning -
- 3 - Chicken Breasts, Halved
- 2 tsp (8g) - Onion Powder
- 2 tsp (8g) - Garlic Powder
- 1 tsp (4g) - Smoked Paprika
- ½ tsp (1g) Chilli Powder of Choice
- ½ tsp (1g) Dried Chilli Flakes (Optional)
- Salt & Pepper
Seasoned Flour & Egg -
- 50g (1.7oz) - Plain (All Purpose) Flour
- 2 tsp (8g) - Smoked Paprika
- ½ tsp (2g) Celery Salt
- ½ tsp (2g) Garlic Salt
- ½ tsp (2g) Chilli Powder of Choice
- ½ tsp (2g) Baking Powder (Not Baking Soda)
- Ground White Pepper
- 2 - Eggs, Beaten
Burger Sauce -
- 100g (3.5oz) - Mayonnaise
- ½ tsp (2g) - Yellow Mustard Powder
- 2 - Baby Dill Pickle, Chopped
- 1 tsp (4g) - Onion Powder
- 1 tsp (4g) - Garlic Powder
- Salt & Pepper
Other Ingredients -
- Cooking Oil
- 6 - Burger Buns of Choice
- 2-3 - Cos or Romaine Lettuce Leaves, Washed
Instructions
- Slice the chicken and place it into a bowl. Season the chicken with the chicken seasoning, then mix to combine.
- Add all the seasoned flour ingredients, except the egg, to a bowl and mix to combine. Crack and whisk the eggs in a separate bowl.
- Add the chicken to the egg and coat well. Transfer to the seasoned flour and coat. Remove any excess and place on a lined baking tray or in an air fryer basket. Spray lightly with cooking oil.
- If using an oven, bake for 22-23 minutes at 200°C-390°F, flipping halfway. If using an air fryer, set it to 190°C-375°F and cook for 15-16 minutes, flipping halfway.
- In the meantime, mix all the burger sauce ingredients and refrigerate until ready to assemble.
- Toast the buns or leave them fresh. Spread the burger sauce evenly across the top and bottom buns. Add the chicken and top with lettuce (do this just before eating).
- Wrap tightly in food-safe paper or foil and serve. Dig in.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Spicy Chicken Burger Meal Prep Storage Instructions
For storage, refrigerate the chicken in airtight containers for 3-4 days or freeze for 3-4 months.
The burger sauce will last up to 2 weeks in the fridge wrapped tightly or stored in an airtight container.
Spicy Chicken Burger Meal Prep Reheating Instructions
Reheat in an air fryer or oven at 190°C – 375°F for 5-7 minutes to maintain crispiness. In the worst-case scenario, the chicken can be reheated in the microwave if you have limitations. Assemble fresh.
Watch How To Make The Recipe
Did You Like This Recipe?
Please take a second to leave a comment and rating below, and I’ll get back to you as soon as possible.
Fantastic recipe. I used jalapeno instead od pickles
Great to hear you enjoyed it. Thanks, Tom.
Hi Jack thanks for the recipe can’t wait to try it. It appears the instructions are missing though?
Hey Hamish! All fixed, thanks for the heads up.