This High-Protein Bang Bang Chicken Bowl is a masterclass in flavor architecture. You get the crunch of air-fried spiced chicken, the aromatic sweetness of toasted coconut rice, and a “life-changing” sauce that balances heat, tang, and sweetness. By swapping a portion of the mayo for fat-free Greek yogurt, we’ve boosted the protein to 40g per serving without losing that signature velvety “Bang Bang” texture. It’s vibrant, filling, and feels like a luxury takeout order made right in your kitchen.
Total Time: 35 min | Hands-on Time: <30 min | Yield: 4–5 Servings
Key Ingredients
The Spiced Chicken Marinade
- Chicken: 1000g boneless chicken thighs, cubed (thighs provide the best juicy-to-crispy ratio).
- The Spice Rub: 1.5 tsp salt, 2 tsp pepper, 2.5 tsp each of garlic and onion powder, 2 tsp smoked paprika, and 2 tsp ginger powder.
- Oil: 3 tsp olive oil.
The “Life-Changing” Bang Bang Sauce
- The Creamy Base: 100g light mayo and 60g fat-free Greek yogurt.
- The Sweet Heat: 50g reduced-sugar sweet chili sauce and 50g sriracha.
- The Zest: 20g rice vinegar and 1 tbsp fresh parsley (or cilantro).
Lemon Garlic Herb Coconut Rice
- The Grains: 260g uncooked white rice (or roughly 5 cups cooked).
- Aromatics: 20g reduced-fat butter, 170g white onion (chopped), and 35g garlic (finely chopped).
- The Tropical Flare: 35g shredded coconut, zest & juice of ½ lemon.
- The Herbs: 1 tsp each of salt, oregano, parsley, and chili flakes.
Step-by-Step Instructions
- Marinate the Chicken: Toss the cubed thighs with the oil and spices. Let them sit for 10–30 minutes. This short rest allows the salt and ginger to tenderize the meat.
- Whisk the Sauce: Combine all sauce ingredients in a bowl. Important: Set half of the sauce aside in a separate small bowl for drizzling later—you don’t want to contaminate the “fresh” sauce with the brush used on hot chicken.
- The High-Heat Crisp: Bake or Air-Fry at 200°C (400°F) for 22–25 minutes, flipping halfway through. While the chicken is piping hot, brush it generously with the first half of the sauce so it glazes the meat.
- Sauté the Rice Base: While the chicken cooks, melt the butter in a large pan. Sauté the onion for 3–4 minutes until translucent, then add the garlic, herbs, and shredded coconut. Stir for 1 minute until the coconut smells toasted.
- Finish the Rice: Toss the cooked rice into the pan with the lemon zest and juice. Stir gently to incorporate all the savory coconut-garlic goodness.
- Assemble: Spoon the aromatic rice into bowls, pile on the glazed Bang Bang chicken, and drizzle with the remaining sauce. Garnish with extra parsley or chili flakes.
Tips & Tricks for Success
- Air Fryer Magic: For the crispiest chicken, don’t overcrowd the air fryer basket. Cook in two batches if necessary to ensure the hot air can circulate around every cube.
- The Rice Shortcut: This recipe is perfect for using up day-old rice. Cold rice actually fries better and absorbs the lemon-garlic butter without becoming mushy.
- Coconut Texture: If you prefer a smoother rice, use finely shredded unsweetened coconut rather than large flakes.
Storage & Meal Prep
- Fridge: This is an elite meal prep dish. Store the rice and chicken together. They reheat beautifully in the microwave or a skillet.
- Sauce Tip: Keep the drizzle sauce in a small condiment cup. Add it after reheating the chicken to keep the sauce creamy and fresh.
Nutrition Information (Per Serving)
| Calories | Protein | Fat | Carbohydrates |
| 470 | 40g | 20g | 35g |
Disclaimer: Nutrition values are estimates based on standard ingredients. Using fat-free yogurt and light mayo is key to maintaining these macros.
