Macro-Friendly McChicken
This macro-friendly McChicken is only 280 calories and it’s loaded with protein! It’s an easy recipe to make if you’re craving a classic crispy chicken sandwich.
I remember when I first started my fitness journey many years ago. I thought that you needed to eat plain chicken and rice to lose weight and build muscle.
Those days are long gone. Eating healthy doesn’t mean you have to settle for boring food and this macro-friendly McChicken proves just that. All you need is a little creativity and the right ingredients.
It all starts with lean ground chicken, spices, and bread crumbs. This creates a flavorful chicken patty with just enough crunch. Add this to a low calorie bun and top it off with light mayo and shredded lettuce.
Ingredients
- 1 lb (450 grams) ground chicken
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp paprika
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1 tbsp yellow mustard
- 1/4 cup bread crumbs
Instructions
Start off by combining ground chicken, onion powder, garlic powder, paprika, salt, black pepper, and yellow mustard in a large bowl. Mix all the ingredients around, so that each chicken patty will have an even amount of flavor.
Then add bread crumbs to a plate and begin forming the patties. Use a food scale to measure out four, 4-ounce chicken patties. If you don’t have a food scale, try to make them as even as possible.
Next, coat each patty in bread crumbs, making sure to cover the top, bottom, and sides. Repeat this step for the rest of the chicken patties before moving on.
Place them in a pre-heated air fryer set to 400° F for 9-10 minutes. Don’t forget to spray the basket or trays down with cooking spray, so they don’t stick to the surface.
Make sure to flip the chicken patties halfway through cooking. If you have an oven style air fryer, you will also need to swap the rack positions.
When they’re done, place the McChicken’s on a low calorie bun and add light mayonnaise and shredded lettuce. You could even ditch the bun for a low carb meal.
Frequently Asked Questions
What are the macros for a Mcdonald’s McChicken?
A McChicken sandwich from McDonald’s has 400 calories, 21g fat, 39g carbs, and 14g protein. This macro-friendly McChicken has 281 calories, 7g fat, 32g carbs, and 31g protein.
How many carbs are in a McChicken without the bun?
This macro-friendly McChicken only has 8g of carbs without the bun. It’s a perfect meal for individuals who follow a low carbohydrate diet, or keto meal plan.
Are McChicken’s good for protein?
A McChicken sandwich from McDonald’s only has 14g of protein per sandwich. This macro-friendly McChicken has 30g of protein per sandwich! That’s more than double the original recipe and it has fewer calories.
Macro-Friendly McChicken
Ingredients
- 1 lb lean ground chicken
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp paprika
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1 tbsp yellow mustard
- 1/4 cup bread crumbs
Instructions
- Combine ground chicken, onion powder, garlic powder, paprika, salt, black pepper, and yellow mustard in a large bowl.
- Mix all the ingredients around, so that each chicken patty will have an even amount of flavor. Form four equal size patties
- Add bread crumbs to a plate and coat the patties. Make sure to cover the top, bottom, and sides.
- Place the chicken patties in a pre-heated air fryer set to 400° F and cook for 9-10 minutes. Flip each patty halfway through cooking.
- Finally, place each patty on a low calorie bun and top with light mayonnaise and shredded lettuce.
Notes
- Try using a food scale to weigh and measure the patties. This removes any guessing and makes the process much easier.
- Use Schmidt Baking Company 647 Sandwich Rolls for a low carb and low calorie bun.
Nutrition
