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.
Spicy Chicken Burger Meal Prep
Ingredients
Chicken & Seasoning
- 3 Chicken Breasts Halved
- 8 g Onion Powder
- 8 g Garlic Powder
- 4 g Smoked Paprika
- 1 g Chilli Powder
- 1 g Dried Chilli Flakes Optional
- Salt & Pepper
Seasoned Flour & Egg
- 50 g Plain Flour All Purpose
- 8 g Smoked Paprika
- 2 g Celery Salt
- 2 g Garlic Salt
- 2 g Chilli Powder
- 2 g Baking Powder
- Ground White Pepper
- 2 Eggs Beaten
Burger Sauce
- 100 g Mayonnaise
- 2 g Yellow Mustard Powder
- 2 slices Dill Pickle Chopped
- 4 g Onion Powder
- 4 g Garlic Powder
- Salt & Pepper
Other Ingredients
- Cooking Oil
- 6 Burger Buns
- 6 Baby Romaine Lettuce Leaves Washed
Method
- Slice the chicken breasts and place into a bowl. Season with the chicken seasoning and mix to combine.
- Add all the seasoned flour ingredients, except the egg, to a bowl and mix to combine. In a separate bowl, crack and whisk the eggs.
- Dip the chicken into the egg, coating well, then transfer to the seasoned flour and coat thoroughly. Shake off any excess and place onto a lined baking tray or into an air fryer basket. Spray lightly with cooking oil.
- If baking, cook at 200°C (390°F) for 22–23 minutes, flipping halfway, until golden and the internal temperature reaches 74°C (165°F). If air frying, cook at 190°C (375°F) for 15–16 minutes, flipping halfway, until cooked through.
- 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 just before eating.
- Wrap tightly in food-safe paper or foil and serve.
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
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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.