Copycat Popeyes Chicken Sandwich

The fast food chicken sandwich made with 50g of Protein

The fast food establishments know how to get our attention.

They keep making new menu items that get people talking, the influencers plaster reviews all over social media, and suddenly we’re all wondering if we’re missing out.

It’s all too predictable, and yet, I still fell for it.

I drove to a Popeyes recently after seeing rave reviews about their new pickle menu.

I got as far as the parking lot before slammed my brakes, and I reminded myself about the reality of the situation:

I was about to spend 700 calories on a sandwich with barely more protein than a protein bar.

Even for a one-time indulgence, that’s a hard pill for me to swallow. Especially considering it might come with bloating, terrible service, and the possible taste of oil that hasn’t been changed since last month.

Not even a BOGO offer would make me want that.

While I didn’t fall for the hype entirely, the damage was done. The marketing clearly worked, since I still wanted a Popeyes chicken sandwich.

And honestly, it made me a little mad at first because I thought we health-conscious folks should be able to have a bit of the fast food fun without sacrificing our bodies.

I’ve attempted to do just that by making quick air-fryer chicken sandwiches in the past. Don’t get me wrong, they’re great for what they are, but they don’t scratch the Popeyes itch specifically. That takes a bit more time and effort.

I almost bit my camera taking this picture

That’s when I decided it was time to create a macro-friendly Popeyes chicken sandwich.

After not having the real thing since 2021, I couldn’t live without the experience anymore, nor the consequences of it.

So I made my own with 50g of protein instead of 28g and 479 calories instead of 700 calories.

Even though some of the calories are getting sacrificed none of the best elements of the sandwich are.

You’re still getting the spicy mayo, brioche bun, and marinated chicken filet.

Is it 100% like the real thing though? No, but for 90% similarity and 32% less calories? I’ll take two.

Ready to enjoy some fast food without the regret? Let’s make it.

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Here are a few notes regarding the recipe:

• Don’t skip the marination if you want it actually to taste like Popeyes.

• If you want to make it same day, marinate the chicken at least 30 minutes with additional chicken bouillon powder added.

• The 40-minute prep and cook time does not include marinating.

• Each filet should weigh about 180g (6.4 oz) for optimal size and cook time.

• You can make this in the air fryer or oven, but the air fryer is recommended.

• If you use salt-free chicken bouillon, use closer to 1 tsp salt in the breading.

• While I do recommend a brioche bun, you can reduce the calories even further by using a low-carb hamburger bun.

• If you don’t want it spicy, reduce the cayenne pepper in the mayo to a pinch.

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Copycat Popeyes Chicken Sandwich

50G Protein Per Sandwich | 475 Calories | 40 Minutes | 4 Servings

Ingredient List

Chicken & Marinade:

• 26 oz chicken breast

• 1 cup 2% milk

• 1 tbsp vinegar or lemon juice

• 1 tsp salt

• 1 tsp paprika

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• 1/4 tsp chicken bouillon powder

Breading:

• 1 cup panko breadcrumbs

• 1/2 cup flour

• 1/2 tsp salt

• 1/2 tsp chicken bouillon powder

• 1/2 tsp paprika

• 1/2 tsp mustard powder

• 1/2 tsp garlic powder

• 1/4 tsp onion powder

• 1/4 tsp white pepper

• 1/4 tsp cayenne pepper

Spicy Mayo:

• 2 tbsp non-fat Greek yogurt

• 2 tbsp light mayo

• 1 tsp hot sauce

• 1/2 tsp paprika

• 1/2 tsp garlic powder

• 1/2 tsp cayenne pepper

• 1 tsp zero-calorie sweetener

Sandwich:

• Avocado oil spray

• Brioche buns

• Pickle chips

Cooking Instructions

1. Cover the chicken breasts with plastic wrap and use a pot or mallet to flatten them until 3/4 inch thick. Slice each breast in half into 6.4-oz pieces.

2. In a bowl, mix the ingredients for the marinade. Let it sit for 5 minutes. Add the chicken, cover, and marinate overnight.

3. While the chicken marinades, mix the ingredients for the breading and the spicy mayo in separate containers. Place the sauce in the fridge. Toast the panko bread crumbs in a pan for 3 minutes over medium heat, then season with pinch of salt.

4. Set up a breading station by adding the seasoned flour and panko to separate bowls, then grab the chicken from the fridge.

5. Remove the chicken from the marinade, letting excess drip off. Dredge each piece lightly in flour, then dip back into the marinade.

6. Press and squeeze each piece of chicken into the breadcrumbs until fully coated. Preheat the air fryer to 390°F or the oven to 425°F.

7. Spray both sides of the filet lightly and add to the air fryer. Air fry for 7-8 minutes per side, flipping halfway through, until it reaches 160°F. For the oven, bake for 20-25 minutes.

8. Toast the buns. Spread 1 tbsp of sauce on each side, add the pickles on the bottom, and place the chicken on top of the pickles. Close the sandwich and enjoy!

   

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Don’t be a chicken! Get out there and make this! If I can do it, you can do it. See you next time.

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Eat Well,

Marcus Matkins

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