Salt and Pepper Chicken is one of those dishes that hits every craving at once—crispy, salty, fragrant, and full of flavor. This version is healthier, easy to make at home, and packed with 100 grams of lean protein, making it perfect for fitness, meal prep, or anyone looking to increase their daily protein intake.

Unlike most takeout versions, this recipe uses light oil, air-frying or pan-searing, and high-protein chicken breast without sacrificing that classic crispy texture.

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⭐ Why You’ll Love This Recipe

• ✔ 100g of protein per recipe
  
• ✔ Light, crispy, and flavorful
  
• ✔ Easy 20-minute prep
  
• ✔ Perfect for meal prep
  
• ✔ Fitness-friendly + macro-friendly
  
• ✔ Lower in oil compared to takeout
  

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🥣 Ingredients (Makes 1 Large High-Protein Serving — ~100g Protein)

To achieve around 100g of protein, we’ll use 400g (14oz) chicken breast.

Main Ingredients

• 400g chicken breast, cut into bite-sized pieces (≈ 100g protein)
  
• 1 tablespoon cornstarch (or potato starch)
  
• 1 teaspoon salt
  
• 1 teaspoon cracked black pepper
  
• ½ teaspoon garlic powder
  
• ½ teaspoon onion powder
  
• ½ teaspoon paprika (optional)
  
• 1 tablespoon light soy sauce
  
• 1 teaspoon sesame oil (optional for flavor)
  
• 1–2 teaspoons neutral oil for pan-searing OR air-fry spray
  

Stir-Fry Aromatics

• 2 cloves garlic, minced
  
• ½ onion, sliced
  
• 1–2 fresh chilies, chopped (or red chili flakes)
  
• ½ teaspoon Chinese five-spice (optional but delicious)
  
• A handful of sliced green onions
  

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🔥 Step-by-Step Instructions (Simple & Beginner-Friendly)

Step 1 — Prep and Season the Chicken

1. Add the chicken pieces to a bowl.
   
2. Add soy sauce, salt, pepper, garlic powder, onion powder, and paprika.
   
3. Mix well to coat the chicken evenly.
   
4. Sprinkle 1 tablespoon cornstarch over the chicken and toss until each piece is lightly dusted.
   

💡 Cornstarch = crispy texture without deep frying.

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Step 2 — Cook the Chicken (Pan-Sear or Air Fry)

Option A: Pan-Sear (Most Flavorful)

1. Heat 1–2 teaspoons of oil in a non-stick pan.
   
2. Add the chicken pieces in a single layer.
   
3. Cook for 4–5 minutes on each side until golden and crispy.
   
4. Remove and set aside.
   

Option B: Air Fry (Lowest Oil)

1. Spray air fryer basket lightly with oil.
   
2. Add chicken pieces.
   
3. Air fry at 200°C / 400°F for 10–12 minutes, shaking halfway.
   
4. Air fry longer if you want extra crispiness.
   

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Step 3 — Make the Salt & Pepper Aromatic Stir-Fry

1. In the same pan, add garlic and onion.
   
2. Sauté for 1 minute until fragrant.
   
3. Add chopped chilies and a pinch of Chinese five-spice.
   
4. Return the crispy chicken to the pan.
   
5. Toss everything on high heat for 1–2 minutes.
   

It should smell incredible—crispy, spicy, and savory.

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Step 4 — Finish and Serve

Sprinkle extra cracked black pepper + sliced green onions.

Serve with:

• Jasmine rice
  
• Vegetable stir fry
  
• Salad (low calorie)
  
• Air-fried potatoes
  
• Cauliflower rice for a fitness version
  

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📊 Nutrition Information (Approx.)

For entire recipe (1 large meal or 2 smaller meals):

Nutrition	Amount
Protein	100g
Calories	~590
Carbs	~18g
Fat	~15–18g

(Values may vary depending on oil and ingredients used.)

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💡 Tips to Make It Even Better

• Use cornstarch + high heat for extra crispiness.
  
• Add a squeeze of lime for freshness.
  
• Add bell peppers for extra volume with almost no added calories.
  
• Use chicken thigh if you prefer juicier meat (adjust protein).