Table of Contents
Excessive-protein popcorn hen bowls with crispy baked hen bites, quinoa, salad, and yogurt ranch dressing. Nice for meal prep, recent and wholesome!
Bounce to: ℹ️ Overview | 🛒 Components | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Ideas | 🥗 Serving Solutions | 📝 Full Recipe Card | 🍽 Extra Wholesome Hen Recipes
These popcorn hen bowls are nice for lunch or dinner and so they hit all of the notes: crispy, creamy, recent, and filling. You get crunchy, golden baked popcorn hen bites, tossed over a crisp lettuce salad loaded with colourful veggies, fluffy quinoa, and a zingy yogurt ranch dressing.
This can be a gentle but healthful and satiating meal that’s full of protein and fibre to maintain you full and nourished. I typically make a batch of hen, quinoa, and dressing for meal prep and have it on repeat for lunches (significantly, I’m not sick of it but and that’s saying one thing), and this recipe is equally good for dinner.
Every bowl is about 36 grams protein, 7 grams fiber, and 540 energy.
👩🍳 You may also like these recipes: Mediterranean hen quinoa bowl, hen quinoa salad with honey harissa and tahini yoghurt, BLT hen salad, chipotle hen Cobb salad, Buffalo hen salad, or Asian hen salad.
What You’ll Want
Here’s what you’ll want for this popcorn hen salad bowl recipe. Discover the complete measurements within the recipe card under.
- For the hen: Hen breast – lean and excessive in protein. Hen thighs can be used.
- For the marinade: Yogurt – tenderizes and provides tang, onion, garlic, paprika powders – flavourful trio, and salt – in fact!
- For the coating: All-purpose or gluten-free flour + cornflour – for that crunchy texture. Extra of the above seasoning – as a result of bland hen is just not invited. Olive oil spray – makes it crispy with out deep frying.
- Yogurt-Mayo Ranch Dressing: Gentle yogurt + gentle mayo for creamy but gentle base, pickle juice – a salty, tangy secret weapon that additionally helps to dilute the creamy elements, recent herbs (chives, parsley, dill) – recent and punchy, garlic and onion powder – to spherical it out, and further non-compulsory water to skinny – alter to your liking.
- Salad Bowl: Quinoa – excessive in fibre and protein (prepare dinner your personal or get pre-cooked), lettuce, cucumber, cherry tomatoes, bell pepper – crunchy and hydrating, corn – candy pop of flavour (I exploit frozen and defrost in boiling water), pickles for added tang and distinction. Non-obligatory: slightly Sriracha drizzle on prime and further herbs for topping.
- Swap Solutions: Swap quinoa for rice or couscous. Use Greek yogurt for further protein. No recent herbs? Sub with dried, however use much less. Skip do-it-yourself dressing and use store-bought ranch for shortcuts.
How To Make Popcorn Hen Bowls
Discover the complete recipe and dietary info under. Listed here are some helpful step-by-step pictures for popcorn hen bowls.
- Marinate the hen: Combine yogurt and spices, coat hen, and let it chill for half-hour or in a single day.
- Mix flour with spices and seasoning.
- Coat the hen: Toss with flour/cornflour combine till properly coated.
- Bake Hen: Preheat oven to 410°F / 210°C. Line a baking tray and spray with oil. Organize hen in a single layer, spray tops with oil, and bake quarter-hour. Flip, spray once more, and bake one other 10 minutes till golden and crispy.
- Air Fryer Choice: Preheat air fryer to 400°F / 200°C. Organize hen with out overcrowding. Spray and prepare dinner for 12 minutes, flipping and spraying midway via.
- Make the dressing: Chop the herbs finely. Whisk all elements till easy.
- Prepare dinner quinoa: In keeping with packet directions.
- Prep veggies: Cube and chop whereas all the things cooks.
- Assemble bowls: Toss salad with dressing, add quinoa and hen, prime with extra dressing and extras.
Watch The Video
Recipe Ideas
- Make-ahead: You can also make the hen popcorn bites forward of time. Quinoa can also be straightforward to retailer within the fridge for just a few days. If you wish to prep the entire the day earlier than, simply retailer retailer the dressing individually.
- Storage: Retailer every part individually within the fridge for 3–4 days. Maintain hen crispy by storing with out dressing.
- Shortcuts: Use rotisserie hen or frozen popcorn hen when you’re in a rush.
- Make it spicy: Add cayenne or chilli powder to the coating or a touch of sizzling sauce to the dressing.
- Vegetarian possibility: Use crispy tofu or roasted chickpeas as an alternative of hen.
Serving Solutions
Serve these bowls heat or chilly—significantly, they’re good both means. I prefer to prime mine with a little bit of Sriracha for that spicy kick, and possibly a sprinkle of additional herbs if I’m feeling fancy. These bowls are good for work lunches, weeknight dinners, or prepping forward for the week.
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Excessive-protein popcorn hen bowls with crispy baked hen bites, quinoa, salad, and yogurt ranch dressing. Nice for meal prep, recent and wholesome! Discover step-by-step pictures and extra recipe suggestions above.
For the Hen Marinade:
For the Yogurt-Mayo Ranch Dressing:
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Marinate Hen: In a bowl, combine yogurt with onion powder, garlic powder, paprika, and salt. Add hen and toss to coat. Cowl and marinate for a minimum of half-hour (or in a single day).
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Coat Hen: In a big bowl, mix all coating elements. Unfold half the combo on a plate, lay hen items on prime, sprinkle remaining combine, and toss to coat properly.
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Bake Hen: Preheat oven to 410°F / 210°C. Line a baking tray and spray with oil. Organize hen in a single layer, spray tops with oil, and bake quarter-hour. Flip, spray once more, and bake one other 10 minutes till golden and crispy.
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Air Fryer Choice: Preheat air fryer to 400°F / 200°C. Organize hen with out overcrowding. Spray and prepare dinner for 12 minutes, flipping and spraying midway via.
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Make Dressing: Chop herbs and whisk collectively all dressing elements till easy. Skinny with water if wanted.
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Prepare dinner Quinoa: Prepare dinner in keeping with package deal directions, then fluff and let cool barely.
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Assemble Salad: Toss lettuce, tomatoes, cucumber, bell pepper, corn, and pickles with dressing. Divide into bowls. High with quinoa and popcorn hen. End with further dressing or a drizzle of Sriracha when you like.
- Can I exploit hen thighs as an alternative of breasts? Sure! Thighs shall be juicier and barely extra forgiving when you overcook them. Simply trim the surplus fats.
- Is the popcorn hen crispy? Sure, particularly when you don’t overcrowd the tray or air fryer. The cornflour is essential for that crunch.
- Can I make this forward of time? Completely. Retailer all the things individually and assemble simply earlier than consuming for greatest texture. Marinate the hen in a single day.
- Can I freeze the hen? Sure! Freeze after baking and reheat within the oven or air fryer for greatest outcomes.
- Is that this gluten-free? Not as written, however you should utilize gluten-free flour blends and double-check your cornflour and mayo.
- Storage: Retailer every part individually within the fridge for 3–4 days. Maintain hen crispy by storing with out dressing.
- Shortcuts: Use rotisserie hen or frozen popcorn hen when you’re in a rush.
- Make it spicy: Add cayenne or chilli powder to the coating or a touch of sizzling sauce to the dressing.
- Vegetarian possibility: Use crispy tofu or roasted chickpeas as an alternative of hen.
Energy: 537kcal | Carbohydrates: 58g | Protein: 36g | Fats: 18g | Saturated Fats: 4g | Polyunsaturated Fats: 8g | Monounsaturated Fats: 4g | Trans Fats: 0.04g | Ldl cholesterol: 86mg | Sodium: 2315mg | Potassium: 1125mg | Fiber: 7g | Sugar: 9g | Vitamin A: 2690IU | Vitamin C: 66mg | Calcium: 160mg | Iron: 4mg