KFC-Style Spicy Zinger/Booster Chicken Sandwich
This healthier homemade version of KFC's fiery Zinger sandwich (also known as the Booster in some markets) delivers all the spicy, crispy satisfaction with significantly less fat and calories. A juicy chicken breast is marinated in buttermilk with a kick of hot sauce, coated in a cayenne-spiked breading, and baked to golden perfection. Topped with crisp lettuce and a spicy-creamy sauce, this sandwich recreates the beloved KFC heat experience without the deep-frying or excessive sodium.
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RECIPE HIGHLIGHTS
COOK TIME
20 mins
CALORIES
385 kcal
PROTEIN
35 g
SERVINGS
4 servings
Why it's better
less saturated fat
Better for heart health and cholesterol levels
fewer calories
Lighter option that helps with weight management
more fiber
Promotes digestive health and keeps you fuller longer
*compared with the traditional Traditional KFC Zinger Chicken Sandwich recipe
Recipe Instructions
Recipe Ingredients
4 servingsthe chicken:
- 4 boneless, skinless chicken breasts (about 6 oz each), pounded to even thickness
- 1 cup buttermilk
- 2 tablespoons hot sauce (like Frank's RedHot or Tabasco)
- 1 teaspoon garlic powder
- 1 teaspoon salt
the spicy coating:
- 1 cup whole wheat flour
- 2 tablespoons cornstarch
- 2 tablespoons paprika
- 1 tablespoon cayenne pepper (adjust to your heat preference)
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried oregano
the egg wash:
- 2 large eggs
- 2 tablespoons water
- 1 tablespoon hot sauce
the outer coating:
- 1 1/2 cups whole wheat panko breadcrumbs
- Olive oil cooking spray
the spicy sauce:
- 1/4 cup plain Greek yogurt
- 2 tablespoons light mayonnaise
- 1 tablespoon hot sauce
- 1 teaspoon honey
- 1/2 teaspoon paprika
- 1/4 teaspoon garlic powder
assembly:
- 4 whole grain burger buns
- 4 large lettuce leaves (iceberg or romaine)
- 8 slices tomato (optional)
- 8 dill pickle slices (optional)
Use high-quality, fresh ingredients for the best flavor. Ingredients can be prepped up to 24 hours in advance.
* Coming soon
Nutrition Facts
- 🧈Total Fat12g
- 🥓Saturated Fat2.5g
- 🍚Carbohydrates38g
- 🍬Sugars5g
- 🥦Fiber6g
- 🥩Protein🔥 High35g
- 🧂Sodium540mg
* Calories and nutritional info are calculated per serving.
Dietary Info
Suitable for Diet
Keywords
Nutritional Highlights
* This information is meant as a guideline for dietary purposes.