Dashboard › Browse Recipes › High Protein KFC Zinger Rice Box
High Protein KFC Zinger Rice Box
by Jalalsamfit
recipe medium American

High Protein KFC Zinger Rice Box

A high-protein copycat KFC Zinger Rice Box featuring crispy cornflake-coated spiced chicken served over Mexican-style rice with shredded lettuce, sweet corn, bell pepper, and a creamy garlic mayo sauce. Tastier than the original with double the protein.

15m Prep
35m Cook
50m Total
2 Servings
high-protein kfc copycat chicken rice-bowl weight-loss air-fryer

Ingredients

bowl
  • 1 handful shredded lettuce (shredded)
  • 60 g sweet corn
breading
  • 60 g crushed cornflakes (crushed)
  • 1 whole egg (beaten)
  • 1 spray cooking spray
chicken
  • 400 g chicken breast
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 0.5 tsp onion salt
  • 0.5 tsp chili powder
mexican-rice
  • 0.5 whole onion (chopped)
  • 0.5 whole bell pepper (chopped)
  • 1 tbsp tomato paste
  • 150 g uncooked rice (washed)
  • 0.5 tsp cumin
sauce
  • 80 g fat-free yogurt
  • 1 tbsp light mayo
  • 1 tbsp lemon juice

Steps

  1. 1
    Season chicken with paprika, garlic powder, onion salt, and chili powder.
    ~3 min
  2. 2
    On a separate plate, add crushed cornflakes with the same seasoning. Beat one egg on a third plate. Dip chicken into egg then onto the crumbs, making sure everything is well coated.
    ~5 min
  3. 3
    Place on a wire rack, spray with cooking spray, then bake or air-fry for 19 minutes.
    ~19 min
  4. 4
    Make the sauce by mixing fat-free yogurt, light mayo, garlic powder, onion powder, and lemon juice.
    ~2 min
  5. 5
    For the Mexican rice, cook chopped onions and bell pepper for a minute, then add tomato paste with washed uncooked rice, paprika, cumin, and salt. Let it toast, then add water, bring to a boil, cover, and simmer on low heat until fully cooked.
    ~20 min
  6. 6
    Serve the rice with shredded lettuce, sweet corn, bell pepper, the garlic mayo, and the juicy crispy chicken.

Nutrition (per serving)

520
Calories
48g
Protein
52g
Carbs
10g
Fat
4g
Fiber
Cultural Context
A healthier homemade version of the popular KFC Zinger Rice Box, using air-fried cornflake-coated chicken and homemade Mexican-style rice. Adapted for fitness goals with lean protein and low-fat condiments.
Video thumbnail
Jalalsamfit
High Protein KFC Zinger Rice Box! #kfc #foodie #weightloss #fitness #chicken #recipe
Log a Cook