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Spicy Chicken Burger Meal Prep

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5 from 2 votes
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Calories: 534kcal
Servings: 6 Burgers
Metric - Imperial

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.
Chef's Tips
Press the chicken firmly into the seasoned flour after the egg dip, as written — a good, even coating is what holds up through baking or air frying without patchy spots.
Check for 74°C (165°F) internally rather than relying on time alone — breast thickness can vary enough to affect the exact cook time.
Add the lettuce just before eating, as written — it stays crisp this way instead of wilting against the warm chicken in storage.
Storage & Reheating
Refrigerate the chicken for up to 4 days, or freeze for up to 3 months, in an airtight container. Store the burger sauce separately in the fridge for up to 4 days. Assemble fresh with buns and lettuce just before eating, since a fully assembled burger will go soggy in storage.
To reheat, warm the chicken in an oven or air fryer for 6–8 minutes to re-crisp, or use a microwave until hot in the centre — the oven or air fryer will give the best texture. Thaw frozen portions in the fridge overnight before reheating.
Serving 1BurgerCalories 534kcalCarbohydrates 30gProtein 47gFat 19gSaturated Fat 4gPolyunsaturated Fat 9gMonounsaturated Fat 5gCholesterol 217mgSodium 698mgPotassium 707mgFiber 2gSugar 4gVitamin A 2032IUVitamin C 1mgCalcium 70mgIron 1.4mg