This Korean “Fried” Chicken Plate with Kimchi Fried Rice is the perfect healthy fakeaway for meal prep or weeknight dinners! Made with tender marinated chicken, a spicy Korean-inspired coating, and air-fried to crispy perfection, it’s high in protein, packed with flavour, and low in calories.
I seriously think I’ve nailed the air fryer fried chicken game with this one — and my secret? Keep reading.
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Why You’ll Love This Healthy Korean Fried Chicken Plate Recipe
- The Healthy Korean “Fried” Chicken Pairs perfectly with my kimchi fried rice for the ultimate fakeaway plate
- Super crispy, without deep frying
- High protein, thanks to a clever crispy coating (more on that below)
- Macro-friendly and low in calories
- Packed with Korean-inspired flavour: gochujang, garlic, soy, sesame
- Done in under 30 minutes
The Key to the Crispiest Chicken Coating
The Key to making a crispy + crunchy air fried Chicken Tenders is to use Whey or Soy Protein Crispies in the coating!
The Ultimate Coating (makes 4 Large Chicken Tenders):
- 30g Soy OR Whey Protein Crisps
- 15g all purpose or cake flour
- 15g Tapioca/Potato or Corn starch
- 1/2 tsp baking powder
- Korean Seasoning Mix (to taste) – I use Mingle Korean BBQ mix
- 3 tbsp Sparkling Water
Ingredients for Korean “Fried” Chicken Plate (for 2 serves)
For the Korean Fried Chicken:
- 250g chicken tenderloins (or thighs if you prefer)
- 2 tbsp white or rice wine vinegar
- 1 tsp zero calorie sweetener
- 1 tsp low-sodium soy sauce
- 1/2 tbsp chilli paste OR gochujang (Korean chili paste)
- 1/2 tsp ginger paste
- 1/2 tsp garlic powder
- 1/2 tsp onion Powder
For the Crispy Coating:
- 30g Soy OR Whey Protein Crisps
- 15g all purpose or cake flour
- 15g Tapioca/Potato or Corn starch
- 1/2 tsp baking powder
- Korean Seasoning Mix (to taste) – I use Mingle
- 3 tbsp Sparkling Water
For the Sticky Gochujang Sauce:
- 2 tbsp White Vinegar
- 1/2 tbsp zero calorie sweetener
- 1-2 cloves garlic, minced
- 1/4 tsp ginger paste
- 1/2 tbsp chilli paste
- 1 tbsp low sodium soy sauce
- 1-2 tbsp Gochujang Paste (30g)
- 1 tsp (5g) honey
For the Kimchi Fried Rice (optional but 10/10 recommend):
- 2/3 cup cooked rice (day-old works best)
- 1/4 white onion, diced
- 1-2 cloves garlic, minced
- 1/4 cup kimchi, chopped
- 1/4 cup frozen peas
- 1 egg
- 1 tsp sesame oil
- 1/2 tbsp low sodium soy sauce
- 1 tbsp kimchi juice
- 1 tsp zero calorie sweetener
- Green onions
Macros Per Plate
2 Servings (1 plate = 1 serve):
Calories: 460
Carbs: 54g
Protein: 48g
Fat: 6g
Cooking Tips for Korean “Fried” Chicken Plate
1. Don’t skip the marinating time
Let your chicken soak up all that spicy, savoury flavour for at least 30 minutes — or even better, overnight. It makes a huge difference in tenderness and taste.
2. Use protein or soy crispies for next-level crunch
This is my secret weapon — not only do they give you the ultimate crispy texture without deep frying, but they also sneak in extra protein.
3. Spray your air fryer basket and the top of the chicken
This ensures that your coating doesn’t stick and gets evenly golden and crunchy on both sides. Olive oil spray works best here.
4. Flip halfway through for an even crisp
Don’t forget to flip your chicken halfway during air frying — it helps both sides get perfectly golden and crunchy.
5. Don’t overcrowd the air fryer
Cook your chicken in batches if needed! Overlapping pieces = steam, not crispiness.
6. Want it spicier?
Add a dash more gochujang or sprinkle with Korean chili flakes after air frying. You’re in control of the heat!
How to Store & Meal Prep
This recipe is perfect for meal prep! Store in airtight containers for up to 3 days.
Reheat chicken in the air fryer or oven for max crispiness.
FAQ
Can I use chicken thighs instead of tenderloins?
Yes! Thighs are juicier and work great here — just slice into strips for even cooking.
What are protein crispies and where do I find them?
Protein crispies are crunchy puffed soy or whey protein pieces, often used in high-protein snacks or bars. You can find them online or in some health food stores.
Is this recipe gluten free?
It can be! Just sub tamari for soy sauce and sub the flour for starch (tapioca/potato/corn starch works best)
Korean “Fried” Chicken Plate (In the airfryer + Macro Friendly)
Ingredients
For the Korean Fried Chicken:
- 250 g chicken tenderloins or chicken thighs
- 2 tbsp white vinegar or rice wine vinegar
- 1 tsp zero-calorie sweetener
- 1 tsp low-sodium soy sauce
- ½ tbsp chilli paste or gochujang
- ½ tsp ginger paste
- ½ tsp garlic powder
- ½ tsp onion powder
For the Crispy Coating:
- 30 g soy or whey protein crisps Can sub for flour or starch, this will affect macros/texture
- 15 g all-purpose or cake flour to keep it gluten free, sub for any starch powder
- 15 g tapioca starcg potato, or corn starch
- ½ tsp baking powder
- Korean seasoning blend to taste, I use Mingle Korean BBQ Seasoning
- 3 tbsp sparkling water
For the Sticky Gochujang Sauce:
- 2 tbsp white vinegar
- ½ tbsp zero-calorie sweetener
- 1-2 garlic cloves minced
- ¼ tsp ginger paste
- ½ tbsp chilli paste
- 1 tbsp low-sodium soy sauce
- 1-2 bsp gochujang paste about 30g
- 1 tsp 5g honey
For the Kimchi Fried Rice (Optional but 
):
- ⅔ cup cooked rice day-old works best
- ¼ white onion finely diced
- 1-2 garlic cloves minced
- ¼ cup kimchi chopped
- ¼ cup frozen peas
- 1 egg
- 1 tsp sesame oil
- ½ tbsp low-sodium soy sauce
- 1 tbsp kimchi juice
- 1 tsp zero calorie sweetener see notes
Extra
- green onion for garnish
- sesame seeds for garnish
- Sliced Cucumber Salad on the side, just mix thinly sliced cucumber, dash of sesame oil, white wine vinegar, zero calorie sweetener, dash of low sodium soy sauce and 1/2 tsp chilli paste
Instructions
- In a bowl, combine the chicken with vinegar, sweetener, soy sauce, gochujang, garlic powder, onion powder, and ginger paste. Let marinate for at least 30 minutes, or overnight for deeper flavour.
- Blend the protein crisps, then mix with flour, starch, baking powder, and seasoning.
- Prepare 2 dipping stations and add 3/4 of the coating to one with extra seasoning. To the second bowl add the rest of the coating mix and add sparkling water to form a chunky batter-like texture.
- Dip the marinated chicken into the dry coating mix, then into the wet coating mix, then back into the dry, pressing well so the crisps stick and form a crunchy outer layer.
- Preheat your air fryer to 200°C (400°F). Lightly spray the basket and chicken with olive oil spray. Air fry for 18-20 minutes or until golden, crispy, and fully cooked. Flip halfway through.
- In a small pan, combine all sauce ingredients over low heat. Stir until slightly thickened and sticky. Pour over the fried chicken just before serving or serve as a dipping sauce.
(Optional) Kimchi Fried Rice
- Sauté garlic, kimchi and onions until fragrant. Push to the side and scramble an egg in the same pan.
- . Add peas, and cooked rice, then stir in soy sauce, kimchi juice, and sweetener. Mix through, then garnish with green onions.
- Plate the crispy Korean chicken with a side of kimchi fried rice, cucumber salad and top with green onions or sesame seeds. Enjoy!
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