It is 6pm and you are tired. Dinner needs to happen fast. You want something warm and satisfying but still healthy. This high protein orange chicken is exactly what you need right now.
Winter is the perfect time for a healthy reset. This dish feels like a treat from your favorite takeout spot. It is fresh, bright, and full of citrus flavor. Your whole family will love this simple meal.
Why This Recipe Is a Winner
This recipe is a winner because it is ready in 30 minutes. You do not need to deal with messy deep-frying. The air fryer does all the hard work for you. It creates a golden and crispy texture with very little oil.
This is perfect for busy fall or winter weeknights. It is also a dream for meal prep lovers. The chicken stays tender and the sauce is perfectly glossy. You get high protein in every single bite.
Simple Method
Making this dish is incredibly easy and doable. You just toss the chicken and air fry it. While it cooks, you simmer the sweet and tangy sauce. Even if you are a beginner, you can do this. The steps are simple and stress-free for anyone.
Ingredients You’ll Need
Most of these items are likely in your pantry already. Fresh orange juice makes a huge difference in the flavor.
- 800g chicken breast, cut into 1-inch cubes
- 40g cornstarch, for coating
- 1 tsp sea salt
- 1 tsp black pepper
- 2 tsp garlic powder
- 350ml fresh orange juice
- 1 tbsp orange zest
- 50ml low-sodium tamari
- 30g honey or monk fruit sweetener
- 1 tbsp rice vinegar
- 1 tbsp fresh ginger, minced
- 3 cloves garlic, minced
- 1/2 tsp red pepper flakes
- 1 tbsp cornstarch mixed with 2 tbsp water
- Non-stick avocado oil spray
Step-by-Step Directions
- Preheat air fryer to 400F (200C).
- Toss chicken with cornstarch, salt, pepper, and garlic powder.
- Spray basket with avocado oil and add chicken in one layer.
- Air fry for 12-15 minutes, shaking the basket halfway through.
- Combine juice, zest, tamari, sweetener, vinegar, ginger, garlic, and flakes.
- Simmer sauce in a pan for 5-7 minutes.
- Whisk in the cornstarch slurry to thicken the glaze.
- Toss the crispy chicken in the warm orange sauce.
- Serve immediately over rice or steamed vegetables.
Best Ways to Enjoy It
Serve this warm over a bed of fluffy jasmine rice. The rice soaks up all that delicious orange glaze. You can also add a side of steamed broccoli. It adds a lovely crunch and extra nutrients. This is a complete meal the family will enjoy.
For a lighter option, try cauliflower rice. Set the table and enjoy a cozy night in. This meal makes healthy eating feel like a luxury. It is filling and satisfying for everyone at the table.
Keep It Fresh
Store any leftovers in an airtight container. They will stay fresh in the fridge for up to four days. This makes it perfect for your weekday lunches. You can reheat it quickly in the air fryer or microwave. The air fryer helps keep the chicken crispy.
You can even make the sauce a day early. This saves even more time on busy weeknights. Simply heat the sauce while the chicken air fries. It is a stress-free way to eat well all week.
Tips for Best Results
- Do not crowd the air fryer basket for maximum crispiness.
- Use fresh orange zest for the brightest flavor possible.
- Pat the chicken dry before coating it with cornstarch.
- Shake the basket halfway through to ensure even browning.
- Use a meat thermometer to check for 165F internal temperature.
- Double the sauce if you like things extra saucy.
- Add a sprinkle of sesame seeds for a pretty finish.
- Use tamari to keep this recipe completely gluten-free.
Easy Flavor Ideas
- Add steamed snap peas for extra garden-fresh crunch.
- Swap honey for monk fruit for a lower sugar option.
- Add extra red pepper flakes if you love spicy heat.
- Try using chicken thighs for a juicier texture.
Common Questions
Can I make this in the oven?
Yes, you can bake the chicken at 400F. It may take 18-20 minutes to get crispy. The air fryer is much faster and crispier though.
Is this recipe kid-friendly?
Absolutely, kids love the sweet orange flavor. Just reduce the red pepper flakes for a milder taste. It is a healthier alternative to fast food nuggets.
I hope this simple meal brings a little joy to your busy week. Cooking healthy food should always feel this easy and delicious. Enjoy every bite of your fresh homemade dinner.
— Katie Wood
High Protein Gluten-Free Orange Chicken (Prepper Protein Edition)
Ingredients
- 800 g (1.75 lbs) boneless skinless chicken breast, cut into 1-inch cubes
- 40 g (5 tbsp) cornstarch, for coating
- 1 tsp sea salt
- 1 tsp black pepper
- 2 tsp garlic powder
- 350 ml (1.5 cups) fresh orange juice
- 1 tbsp orange zest
- 50 ml (1/4 cup) low-sodium tamari (gluten-free soy sauce)
- 30 g (1.5 tbsp) honey or monk fruit sweetener
- 1 tbsp rice vinegar
- 1 tbsp fresh ginger, minced
- 3 cloves garlic , minced
- 1/2 tsp red pepper flakes
- 1 tbsp cornstarch mixed with 2 tbsp cold water (slurry)
- Non -stick avocado oil spray
Instructions
- Preheat air fryer to 400F (200C).
- In a large mixing bowl, combine the cubed chicken with 40g cornstarch, sea salt, black pepper, and garlic powder. Toss until each piece is thoroughly and evenly coated.
- Spray the air fryer basket with avocado oil. Arrange the chicken in a single layer, ensuring pieces do not overlap.
- Air fry for 12-15 minutes, shaking the basket halfway through, until the exterior is golden-brown and internal temperature reaches 165F (74C).
- While the chicken is air-frying, combine orange juice, zest, tamari, sweetener, rice vinegar, ginger, garlic, and red pepper flakes in a medium saucepan.
- Bring the mixture to a simmer over medium heat for 5-7 minutes to reduce the volume slightly.
- Whisk the cornstarch slurry into the sauce and continue to cook for 1-2 minutes until the glaze thickens to a glossy consistency.
- Transfer the crispy chicken to a clean bowl, pour the orange glaze over the top, and toss until fully encapsulated.
- Serve immediately over steamed broccoli or jasmine rice for a complete high-protein meal.
