Serving: 2 thighsCalories: 770 kcalCarbohydrates: 6 gNet Carbohydrates: 5 gProtein: 82 gFat: 43 gFiber: 1 g
COOK 30 minutes
PREP 10 minutes
TOTAL 10 minutes



  • Mix all dry ingredients together in a large ziploc baggie
  • Add all 4 chicken breasts to ziploc baggie with mix
  • Seal ziploc baggie and mix chicken with breading until all pieces are well coated. If chicken is not wet enough, add an egg wash to the chicken first. The breading will not stick well if the meat is too dry
  • Place Chicken in airfryer or oven on 325 degrees until temperature is 158 - 160 (about 30 minutes in air fryer and about 45 minutes in oven)
  • Enjoy!


For less fat and calories, you may use boneless skinless chicken breasts. Macros will change to:
Calories: 568
Total Carbs: 6
Net Carbs: 5
Fiber: 1
Protein: 91 g
Fat: 18 g
For a dipping sauce, mix 2 Tbsp mayo with 2 tsp rub. Yum!

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