Healthy Air Fryer Orange Chicken
This healthy air fryer orange chicken is a must try! Crispy chicken tossed in an orange sauce that tastes like takeout but will help you crush your fitness goals.
Skip the Panda drive-thru and try out this healthy air fryer orange chicken. It’s packed with 36 g protein and only 246 calories per serving, leaving plenty of room for rice, noodles, steamed veggies, whatever you want to pair it with!
The sauce is my favorite part of this recipe. Use freshly squeezed orange juice and zest for the most delicious sauce ever. Here’s everything you’ll need and how to make it.
What You’ll Need
- Boneless, skinless chicken breast
- Egg whites: Use this to dip the chicken pieces in to help the breading stick.
- Self-rising flour: The self-rising flour already has leavening agents in it, which help the chicken get super crispy. Can sub regular all purpose flour.
- Corn starch: The secret ingredient in this is corn starch – I mix this in with the self-rising flour and it creates a super crispy exterior on the chicken without deep frying. Helps thicken the sauce too.
- Salt, pepper, and garlic powder: To season the flour mixture.
- Orange juice: From about 3 large oranges. Also the zest from one of them.
- Honey
- Minced garlic
- Ginger: Freshly grated.
- Soy sauce: I use reduced sodium.
- Red pepper flakes
- Green onions and sesame seeds: Optional, to garnish.
Air Fryer Notes
Cook time and how many batches you’ll need to cook will depend on the type and size of the air fryer you use. I use this Ninja air fryer. The basket on this one is smaller, so I usually need to do about 3 batches to cook all the chicken. If your air fryer basket is larger, you may not need to do this. Just make sure not to overcrowd the basket so each piece of chicken can get nice and crispy.
I cook this chicken for about 8 minutes at 400 F. It’s important not to overcook the chicken! Overcooking will make it tough and dry. I start with less time, check a piece to see if there is any pink left in the middle, and cook a little longer, if needed.
How To Make It
- Prep the chicken: Cut up the chicken into bite-sized pieces.
- Coat chicken in egg whites and flour mixture: Pour the egg whites over the chicken, stirring to coat all the pieces. Mix the flour, cornstarch, and spices in a small bowl. Dredge the chicken pieces in the flour mixture and place in the air fryer basket that’s been sprayed with cooking spray. If all the chicken doesn’t fit, coat the rest of the pieces and set on a pan or plate.
- Air fry the chicken: Spray the chicken with cooking spray and air fry for 7-10 minutes at 400 F (see air fryer notes above).
- Make the orange sauce: While the chicken is air frying, whip up the orange sauce. I make it in a glass measuring cup. Whisk together the orange juice, orange zest, honey, garlic, ginger, soy sauce, and red pepper flakes with a small whisk or fork. In a separate cup or bowl, mix 1 tbsp of corn starch with 1 1/2 tbsp of cold water. Heat a large frying pan on medium high heat and pour the sauce in. Bring the sauce to a gentle simmer, then add the cornstarch slurry slowly, stirring as you pour, and cook for just 30 more seconds. Remove from heat.
- Mix the chicken and sauce: Add cooked chicken to the sauce, stirring so all the chicken pieces are coated. Garnish with sesame seeds and green onions, if desired.
To Serve
We eat this with rice (I just throw some in my rice cooker), noodles, or veggies.
To Store
Once cooled, store any leftover chicken in an airtight container in the fridge for 3-4 days.
Similar Recipes
As always, let me know if you try this healthy air fryer orange chicken and be sure to leave a comment and review. 🧡
Healthy Air Fryer Orange Chicken
Equipment
Ingredients
- 2 lbs boneless, skinless chicken breast (32 oz)
- 3 tbsp egg whites (46 g)
- 3 tbsp self-rising flour (23 g)
- 4 tbsp corn starch (32 g) divided
- 1/2 tsp each: salt, pepper, garlic powder
- 1/2 cup orange juice (124 g) freshly squeezed
- zest from 1 orange
- 3 tbsp soy sauce (45 g)
- 1 tbsp honey (21 g)
- 1 tbsp garlic minced
- 1/2 tbsp ginger grated
- 1/4 tsp red pepper flakes
- sesame seeds and green onions to garnish, optional
Instructions
- Spray the air fryer basket with cooking spray. Cut the chicken into bite sized pieces. In a separate bowl, whisk together the flour, 3 tbsp of the corn starch, salt, pepper, and garlic powder.
- Pour egg whites over the chicken and stir to evenly coat. Dredge the chicken pieces in the flour mixture and set them in the air fryer basket. Depending on the size of your air fryer, you may need to do a few batches.
- Spray the top of the chicken with more cooking spray and air fry at 400 F for about 7-10 minutes, or until chicken is fully cooked.
- While the chicken is frying, make the orange sauce. Mix up the orange juice, zest, honey, garlic, ginger, and red pepper flakes. In a separate cup, mix 1 tbsp corn starch with 1 1/2 tbsp cold water. Simmer sauce in a frying pan for just a minute, then add corn starch slurry to thicken, stirring for 30 more seconds. Remove from heat.
- Add the air fried chicken to the sauce and mix together. Garnish with sesame seeds and green onions and enjoy with rice, noodles, or steamed veggies!
Notes
- Air fryer cook time: This will vary depending on the size of the chicken pieces and your air fryer. Start with less time and cook longer if needed. Try not to overcrowd the air fryer basket so each chicken piece can get nice and crispy!
Nutrition
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Does the soy sauce also go in the pan for the sauce? I’m assuming yes but it’s listed in the ingredients and not in the directions.
So glad I finally tried this one! Delicious and easy to make!
An oldie but a goodie! Thanks for making this one! ♡