Macros per serving
Calories: ~525 kcal
Protein: ~32g
Carbohydrates: ~52g
Fat: ~16g
Fibre: ~2g
This high-protein take on Bang Bang Chicken blends sweet, spicy, and creamy into a meal that fuels both flavour and function. Air-fried for crispiness without the excess oil, and paired with rice for post-workout recovery or meal prep ease, it’s indulgence with intent.
Total Time: ~30 mins (10 mins prep time, 20 mins cook time)
Total cost (2 servings) ≈ £5.80
Cost per serving ≈ £2.90
This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.
Ingredients (2 servings)
For the Chicken:
• 2 tbsp cornflour or potato starch (for coating)
• 350g boneless, skinless chicken thighs
• 2 tbsp soy sauce
• 1 tbsp rice wine vinegar
• 1 tsp sesame oil
• 1 egg white
• 4 garlic cloves, minced
• 2 tsp fresh ginger, minced
• ½ tsp salt
• ½ tsp white pepper
For the Bang Bang Sauce:
• 1 tbsp lemon juice
• ¼ cup light mayonnaise (or Greek yoghurt for leaner)
• 2 tbsp Thai sweet chilli sauce
• 1 tbsp sriracha
To Serve:
• 130g cooked white or jasmine rice per serving
• Chopped spring onion or chives (optional garnish)
• Optional: shredded lettuce or cucumber for freshness
Instructions
1. Marinate the Chicken:
• In a bowl, combine soy sauce, rice wine vinegar, sesame oil, garlic, ginger, salt, white pepper, and egg white.
• Add chicken and mix well. Let it marinate for at least 30 mins (or overnight in the fridge for deeper flavour).
2. Air Fry the Chicken:
• Preheat air fryer to 200°C (390°F).
• Toss marinated chicken in cornflour until lightly coated.
• Air fry for 12–14 minutes, shaking halfway, until golden and crispy.
3. Make the Sauce:
• In a small bowl, whisk together mayo, sweet chilli sauce, sriracha, and lemon juice until smooth.
4. Toss & Serve:
• Once cooked, toss the crispy chicken in the bang bang sauce until well coated.
• Serve over hot rice, topped with spring onion. Add cucumber or lettuce on the side for crunch.
Health Benefits of the Dish
High-Quality Protein for Muscle Growth & Recovery
Chicken thighs deliver complete protein with all nine essential amino acids, crucial for muscle repair, growth, and hormone regulation — especially important if you’re lifting, training regularly, or in a calorie deficit. The added egg white boosts the lean protein content without adding extra fat, helping you hit your daily target more easily.
Joint & Gut Support from Garlic and Ginger
Garlic and ginger aren’t just flavour-enhancers — they’re natural anti-inflammatories. Garlic supports immune function and heart health, while ginger aids digestion and reduces exercise-induced soreness. Together, they help your body handle stress, inflammation, and recovery more efficiently — ideal for people who train hard or live a high-stress lifestyle.
Energy from Smart Carbs
Rice provides a quick source of energy that’s especially useful post-workout when your muscles need glycogen replenishment. It’s easy to digest, unlikely to bloat most people, and can be portioned up or down depending on your goal — whether that’s fat loss or muscle gain. Pairing rice with protein and fats also slows digestion slightly, giving more stable energy.
Tips & Variations
Make It Lighter: Use 0% Greek yoghurt instead of mayo for a tangier, higher-protein sauce.
Make It Spicier: Add extra sriracha or a dash of chilli flakes.
Swap the Carb: Serve over cauliflower rice or vermicelli noodles.
Batch It: This keeps well in the fridge for 2–3 days. Reheat chicken in the air fryer to keep it crispy.
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