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Bang bang chicken

By Ami · September 7, 2026 · ★★★★★ 4.9 from 167 reviews · Jump to Recipe · Print

Bang bang chicken is the high protein recipe that convinced my household that healthy food can taste like takeout — crisp golden chicken bites tossed in a creamy, sweet-spicy sauce built mostly on Greek yogurt. It's twenty-five minutes, it works in the air fryer or a skillet, and it comes in at 46g of protein a serving.

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The sauce is the whole point, and this version is mostly yogurt.

• Greek yogurt does what a cup of mayo usually does. Two-thirds yogurt to one-third mayo keeps the creaminess and the tang while cutting most of the fat, and it quietly adds protein instead of subtracting it.
• Cornstarch, not batter. A light cornstarch coating gives you genuine crunch in an air fryer with a spoon of oil, so there's no deep-frying and no pan of hot fat to deal with. Same trick as bang bang salmon bites.
• 46g of protein and it tastes like a treat. Chicken breast plus a yogurt-based sauce is a genuinely well-built meal that happens to taste indulgent. Check your own numbers on the protein calculator.

Here's what you'll need.

Thai sweet chili sauce is the non-negotiable ingredient — it's what makes the sauce taste like the restaurant version, and there's no good substitute. Use full-fat or 2% Greek yogurt; nonfat goes thin and slightly sour. Cut the chicken into even 1-inch pieces so everything crisps at the same rate.

Here's how it all comes together.

Step 1 — Coat the chicken

Toss the diced chicken with cornstarch, salt, pepper, garlic powder and paprika until every piece is lightly dusted with no wet patches. Shake off the excess — a thick clumpy coating steams instead of crisping.

Step 2 — Crisp the chicken

Air fry at 400°F for 12 to 14 minutes, shaking the basket halfway, until golden and cooked through. In a skillet, use two tablespoons of oil over medium-high and cook in a single layer for 4 minutes a side. Don't crowd it — crowding is what makes chicken bites soggy.

Step 3 — Whisk the bang bang sauce and toss

Stir the Greek yogurt, mayo, sweet chili sauce, sriracha and honey together until smooth and pale coral. Toss the hot chicken through it just before serving — the sauce should coat, not soak, and it loses its crunch within minutes of sitting.

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Things I learned while testing this recipe.

• Toss at the last possible moment. Sauce plus crisp coating is a race against time. Toss in the serving bowl, at the table if you can, and eat straight away.
• Don't crowd the basket. Two batches beats one crowded one every time. Overlapping pieces trap steam and you end up with pale, soft chicken.
• Taste the sauce before it goes near the chicken. Sweet chili sauces vary a lot in heat and sugar. Adjust sriracha and honey to your brand, not to the recipe.
• Pat the chicken dry first. Wet chicken plus cornstarch equals paste. Thirty seconds with paper towels is the difference between crunchy and gluey.

Make it ahead, or make it your own.

• The sauce keeps a week. Make a jar and keep it in the fridge. It's excellent on salmon, roasted vegetables, tacos and as a fry dip.
• Meal prep it smartly. Cook the chicken and portion it with rice and vegetables, keeping the sauce in separate little pots. Reheat, then toss — four lunches at 46g of protein each.
• Swap the protein. Shrimp needs 8 minutes at 400°F. Salmon cubes need 10. Cauliflower florets, tossed the same way, make a genuinely good vegetarian version.

Here's what I'd serve with this.

• Jasmine rice and quick-pickled cucumbers to cut the richness.
• A crunchy cabbage slaw with lime — texture against the creamy sauce.
• Egg roll in a bowl for a low-carb base instead of rice.
• Egg roll in a bowl if you want a second skillet dinner on the table.
• Chocolate cottage cheese mousse to keep dessert high protein too.

Just in case you have leftovers.

Storing: store the chicken and sauce separately in airtight containers for up to 4 days. Sauced chicken goes soft within an hour, so this is one of those dishes where separation genuinely matters. The sauce alone keeps a full week.

Reheating: reheat the plain chicken in the air fryer at 375°F for 4 to 5 minutes to bring the crunch back, or in a hot skillet for 3 minutes. Toss with cold sauce after reheating. Microwaving sauced chicken works but you lose the texture entirely.

More high protein recipes...

Air fryer bang bang salmon bites — the salmon version, 20 minutes

Honey garlic chicken bowls — sticky, sweet and high protein

Air fryer chicken tenders — crispy without the deep fryer

If this is how you want to eat every day, this cookbook makes it easy.

The Ultimate GLP-1 High Protein High Fiber Cookbook for Weight Loss is built on the same idea as this recipe — lean protein, plenty of fiber, real food and portions big enough to keep you full. Simple, tested recipes for anyone eating higher-protein on purpose, on a GLP-1 medication or not.

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FAQ

What is bang bang sauce made of?

Traditionally mayonnaise, Thai sweet chili sauce and sriracha. This version replaces most of the mayo with Greek yogurt, which keeps the creaminess and tang while cutting the fat significantly and adding protein.

How do I keep bang bang chicken crispy?

Toss it with the sauce at the very last second, ideally in the serving bowl. Any crisp coating starts softening the moment wet sauce touches it, so store leftovers with the chicken and sauce separate.

Can I make bang bang chicken without an air fryer?

Yes. Pan-fry the coated pieces in two tablespoons of oil over medium-high heat for about 4 minutes per side, working in batches so the pan isn't crowded. You can also bake at 425°F for 20 minutes, flipping once.

Is bang bang chicken high protein?

This version is — about 46g per serving, from two pounds of chicken breast across four servings plus the Greek yogurt in the sauce. Serving it over cauliflower rice instead of white rice keeps the protein and cuts the carbs to about 12g.