How to make fitness coach Bec Hardgrave’s healthy protein-packed popcorn chicken

A health and fitness coach has revealed how to make popcorn chicken at home using chips to make it extra crunchy.

Bec Hardgrave, from Brisbane, made 22 bite-sized pieces of the fast food dupe snack that are ‘ridiculously high in protein’.

In a clip to her social media pages, Bec demonstrated how to make the tasty treats using chicken mince, oven baked chips, egg, protein flour and seasonings.

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Brisbane health and fitness coach Bec Hardgrave (pictured) has shared how to make guilt-free popcorn chicken from home

In an online clip, Bec demonstrated how to make the tasty treats that are 'ridiculously high in protein' using chicken mince, oven baked chips, egg, protein flour and seasonings

In an online clip, Bec demonstrated how to make the tasty treats that are ‘ridiculously high in protein’ using chicken mince, oven baked chips, egg, protein flour and seasonings

She starts by adding 250 grams of chicken breast to a bowl with ‘whatever seasonings you like’.

Bec used a table spoon of smoked paprika, half a tablespoon each of salt and garlic herb.

The health guru added one egg and one egg white to the bowl and mixed to combine then stirred in one tablespoon of protein flour.

She starts by adding 250 grams of chicken breast to a bowl table spoon of smoked paprika, half a tablespoon each of salt and garlic herb

The health guru added one egg and one egg white to the bowl and mixed to combine then stirred in one tablespoon of protein flour

Bec mixed chicken mince with smoked paprika, salt, garlic herb, egg, an egg white and protein flour in a bowl

Bec separates her chicken mixture into a small bowl, coats them with the chip crumbs and places when on an oven tray lined with baking paper

She added a handy hint to use wet hands so the crumbs don't stick to your fingers

Bec separates her chicken mixture into a small bowl, coats them with the chip crumbs and places when on an oven tray lined with baking paper

‘Now for the secret ingredient. Crush up your oven baked smiths chips for the coasting,’ she said.

Bec separates her chicken mixture into a small bowl, coats them with the chip crumbs and places them on an oven tray lined with baking paper.

She added a handy hint to use wet hands so the crumbs don’t stick to your fingers.

The popcorn chicken is then baked in the oven at 180 degrees for 12-15 minutes or until they’re golden brown.

The popcorn chicken is then baked in the oven at 180-degree for 12-15 minutes or until they're golden brown

The popcorn chicken is then baked in the oven at 180-degree for 12-15 minutes or until they’re golden brown

Hundreds of Bec's fans were quick to comment on the clip that drew in more than 77,600 views with some calling the snack 'epic'

Hundreds of Bec’s fans were quick to comment on the clip that drew in more than 77,600 views with some calling the snack ‘epic’

The popcorn chicken pieces are 540 calories altogether and contain 71.7 grams of protein, 29.8 grams of carbs and just 13.4 grams of fat.

Hundreds of Bec’s fans were quick to comment on the clip that drew in more than 77,600 views with some calling the talk ‘epic’.

‘Okay this is such a hack,’ one follower wrote while another said: ‘Will be making this next week’.

Many said they were going to try out the recipe at home and another suggested cooking them in an air fryer instead of an oven.

RECIPE: How to make your own high-protein popcorn chicken

Ingredients

  • 250g Macro organic chicken mince
  • 1 tbsp smoked paprika
  • 1/2 tbsp Salt
  • 1/2 tbsp garlic herb
  • 1 egg
  • 1 x Egg White
  • 1 tbsp Vetta protein flour
  • 30g Smith’s Oven Baked Chips

Method

1. Preheat the oven to 180 degrees.

2. Add chicken mince to a bowl with the paprika, salt and garlic herd as well as the egg and egg shite and mix to combine.

3. Add the protein flour and mix again.

4. In a separate bowl, crush up the chips into small crumbs.

5. Take a small piece of the chicken mix and roll into a ball.

6. Dip the chicken ball into the crumbs coating it completely and place on a baking tray lined with grease-proof paper.

7. Repeat with the rest of the mixture. Place the tray in the oven for 12-15 minutes or until the crumbs are golden brown.

8. Serve with your favorite dipping sauce.

Nutrition information

  • 540 calories
  • 71.7g protein
  • 29.8g carbs
  • 13.4g barrel

Bec has racked up more than 101,000 followers online for her easy-to-follow recipes, and healthier take away hacks and dupes.

She previously went viral for making a guilt-free homemade version of In-N-Out’s famous Double Double Burger.

Bec was inspired to make the beef burger after eating the delicious meal on holiday in America and realizing it was not available back home.

The ‘healthy’ burger with beef mince, American mustard, smoky cheese, and homemade In-N-Out sauce is only 480 calories and high in protein.

Bec previously went viral for making a guilt-free homemade version of In-N-Out's famous Double Double Burger

Bec previously went viral for making a guilt-free homemade version of In-N-Out’s famous Double Double Burger

Bec’s recipe calls for a quarter of a brown onion, 120g of five-percent fat beef mince, American mustard, one slice smokey cheese, 25g pickles, lettuce, and tomato.

In order to make the homemade In-N-Out sauce, Bec used 30g of light whole egg mayonnaise, 15g sugar-free tomato sauce, 5g American mustard, and 5g pickle relish.

Bec first added her brown onion to a pan and caramelised it, and created little balls out of the beef mince.

She then flattened the beef mince balls out on the pan and flipped them until they were brown before adding a tablespoon of mustard sauce onto the patty.

Bec first added her brown onion to a pan and caramelised it, and created little balls out of the beef mince

The recipe needs brown onion, beef mince, mustard, smokey cheese, pickles, lettuce, and tomato

Bec’s recipe calls for a quarter of a brown onion, 120g of five-percent fat beef mince, American mustard, one slice smokey cheese, 25g pickles, lettuce, and tomato

Bec also suggested that those following her recipe toast the buns on the same pan as the meat

Bec also suggested that those following her recipe toast the buns on the same pan as the meat

‘A pro tip is to toast your buns on the same pan as your meat,’ Bec said.

The American cheese then went on top of each patty and Bec added the caramelised onions on top of the beef before stacking the other patty on it.

Bec simply mixes all the ingredients for the sauce in a bowl together and spreads a thick layer on top of the buns.

The pickles, tomato, and lettuce go on the bun before the beef patties with a slight drizzle of extra sauce on top.

‘It’s only 480 calories and 36 grams of protein,’ Bec said.

How to make your own Double Double burger at home:

Ingredients:

  • 1 Brioche Bun
  • 1/4 Brown Onion
  • 120g 5% Fat Beef Mince
  • 5g American Mustard (for Pattie’s)
  • 1 Slice Smokey Cheese (Coles)
  • 25g Pickles
  • Lettuce
  • Tomato

For the IN-N-OUT Sauce:

  • 30g Light Whole Egg Mayo
  • 15g Sugar Free Tomato Sauce
  • 5g American Mustard
  • 5g Pickle Relish

Method:

1. Add the brown onion to a pan and caramelize it

2. Create little balls out of the beef mince and flatten them out on the pan; cook until they are brown

3. Put a tablespoon of mustard sauce onto the patty and let it seep in

4. Toast the buns on the same pan as your meat

5. Add a lick of American cheese on top of each patty

6. Place the caramelised onions on top of the beef before stacking the other patty on it

7. Add all of the ingredients for the sauce into a bowl and mix until combined

8. Spread a thick layer of the sauce on top of a bun and add in the pickles, tomato, and lettuce

9. Place the beef patties on the bun next and add a slight drizzle of extra sauce on top

Nutrition Information

  • 480 Calories
  • 36g of protein
  • 23g barrel
  • 30g carbs

Bec Hardgrave was inspired to make the beef burger after eating the delicious meal on holiday in America

The health coach realized she had to attempt a homemade version because In-N-Out wasn't in Australia

Bec Hardgrave, from Brisbane, was inspired to make the beef burger after eating the delicious meal on holiday in America and realizing it was not available back home

Bec’s video quickly went viral and stunned many of her 100,000 followers, who flocked to the comments to thank her.

‘This looks absolutely delicious, I’m trying it out THIS WEEK,’ wrote one woman.

‘Oh my I need to try it! It’s been ten years since I’ve had an In-N-Out burger.’

‘Life saver, this looks so wonderful,’ wrote a third.

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