Make At Home KFC-Style Chicken Strips

How are everyone’s New Year Resolutions going? Have you fallen off the wagon already or are you staying steadfast to your new goals? I’m please to say I am doing well with my goals, as outlined in this post. I have stuck to my goal of hitting 4-5 A.R.T. Method workouts per week and have done well on choosing healthy alternatives when I crave something not-so-clean. The workouts have been easy to stick to as I don’t see them as a chore, the A.R.T. Method is my type of workout so I know I will enjoy my time doing that. I think the food choices have been helped by making sure my breakfast and meals for work are prepared in advance (for example having a shed load of pumpkin spiced waffles on hand in the freezer to use for breakfast whenever I want). I only had one slip up when I underestimated how much food I’d need with me at work and ended up resorting to a snack out of the machine at work, oops 😉

I’ve been eating a lot of fish and salmon in particular lately, so this week I thought it was time to make some chicken again, so I came up with a great way to make your chicken finger lickin’ good, just like the old Colonel himself. So I present my Make At Home KFC-Style Chicken Strips. Sorry if you’re vegetarian, this is not made for you, however I think this one might work with alternative protein sources such as quorn or tofu. If you try it let me know! The taste is spicy with a little kick from the crushed chillis, but you can play around with the added spices if you like it hotter still! The ground almonds used in this recipe really increase the protein content and also add some great healthy fats too, so it really is a great alternative to KFC. It’s also gluten-free, wheat-free and dairy-free.

Here’s the recipe.

Make At Home KFC-Style Chicken Strips

Serves 2, or 3 for a smaller meal

Per Serving (chicken strips only): 390 calories,  40g protein, 9g carbohydrates, 23g fat (4g of which is saturated fat), 2g sugar, 72mg sodium

2 100g / 3.5oz chicken breasts
2-3 egg yolks

1/2 cup ground almonds (almond flour)
1 tsp. cayenne pepper
1 tsp. onion granules
1/4 tsp. garlic powder
1/4 tsp. black pepper
1/2 tsp. crushed chilli flakes


Prepare the chicken by cutting into strips of equal thickness, under 1cm / 1/3rd inch thick.

Prepare the spice coating by mixing everything apart from the chicken and egg yolks in a small bowl, then mix everything together thoroughly.

Make At Home KFC-Style Chicken Strips

Crack the eggs, saving the whites to use later in another recipe, and putting the yolks into another small bowl.

Now take your strips of chicken one by one and dip them first in the egg yolk, then into the coating, until fully covered. (In this picture this was my last piece of chicken being coated, hence hardly any yolk or coating left!)


Place all the chicken strips on a pre-greased oven tray (I use coconut oil) and once all have been coated, place into a pre-heated oven at 190C / 375F for 20 minutes, or until the coating has crisped and browned and the chicken is cooked through. If you have cut the chicken strips nice and thinly then 20 minutes should be adequate but allow longer for larger pieces.


With the chicken strips in the oven, prepare your side dish, which in my case was some fine green beans stir fried with some sliced banana shallots, again cooked using a little coconut oil. Serve immediately and if you want the full KFC-at-home experience, just use your fingers for your chicken strips 😉

A great way to use up any leftover chicken strips is to slice them up and toss them in a green salad the next day with a little mustard, balsamic vinegar and olive oil dressing.KFC5_S

So there you have it, a quick and VERY healthy, easy to make at home, money-saving alternative to KFC!

Make it a healthy week!


February 2nd, 2013 –  UPDATE!!! I have adjusted this recipe to add 1tsp. onion granules to the coating, I found this gives the chicken an EVEN MORE finger lickin’ KFC-style taste, try it, you won’t be disappointed!!


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