Heart Healthy Air Fryer Bang Bang Chicken

(5.0)
By Jessica Kielman
Published 8/25/2025
Dietitian Reviewed: Christina Wright, RD, LDN
Approved for These Diets:
Heart Healthy | Gluten Free
Heart Healthy Air Fryer Bang Bang Chicken
Photo Credit: Baldwin Publishing Staff Photographer

This Heart Healthy Air Fryer Bang Bang Chicken has all the flavor of your favorite restaurant dish with a healthier twist. Tender pieces of chicken are lightly breaded with seasoned panko breadcrumbs and air-fried to crispy perfection, then drizzled with a homemade sweet and spicy Bang Bang sauce. This recipe is ready in about 30 minutes, but cooking time can vary based on your air fryer model.

Don't have an air fryer? You can easily make this Bang Bang Chicken in your oven!

Low in fat and calories, this delicious dish is a perfect addition to your collection of heart healthy air fryer recipes, and it's great for family meals, meal prep, or a quick, satisfying snack.

Total Time
50 minutes
Servings
6
Calories
254

What Makes This Bang Bang Chicken Healthy

  • This recipe swaps traditional deep-frying for the air fryer, drastically cutting down on oil and saturated fat needed for a crispy texture.
  • The creamy Bang Bang sauce uses a nonfat Greek yogurt base instead of mayonnaise, reducing calories and fat while adding a boost of protein.
  • By using gluten-free panko and almond flour, this version is celiac-friendly without sacrificing its signature crunch.

Key Health Highlights

  • Low Sodium: At only 174 mg of sodium per serving, this dish fits Low Sodium Diet Guidelines.
  • Lean Protein: Boneless, skinless chicken thighs provide high-quality protein essential for muscle maintenance and satiety.
  • Heart-Healthy Method: The air frying technique minimizes the need for added oils, aligning with heart-healthy eating principles.
  • Gluten-Free: This recipe is approved for gluten-free diets, making it accessible for those with celiac disease or gluten sensitivity.
  • Zero Cholesterol: The provided nutrition facts list 0 mg of cholesterol per serving.

FAQs About Heart Healthy Air Fryer Bang Bang Chicken

Yes, this version is. Traditional restaurant versions are often high in fat, sodium, and calories from deep-frying and mayonnaise-based sauces. This recipe is a healthy alternative, using an air fryer for a crispy finish with minimal oil and a light, Greek yogurt-based sauce.

This dish consists of bite-sized chicken pieces coated in a seasoned gluten-free breading and air-fried until golden. It's then drizzled with a signature sauce made from Greek yogurt, Thai sweet chili sauce, sriracha, and a touch of honey.

It has a satisfying crispy texture on the outside with tender, juicy chicken on the inside. The flavor profile is a delicious balance of sweet, spicy, and creamy from the sauce, with savory notes from the seasoned breading.

A healthy version is easy to make. Simply whisk together nonfat plain Greek yogurt, Thai sweet chili sauce, sriracha, and honey. This swap replaces traditional mayonnaise, significantly lowering the fat and calorie content.

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Ingredients

Recipe yields 6 servings

Bang Bang Sauce

Air Fryer Chicken

How to Make Air Fryer Bang Bang Chicken

Bang Bang Sauce

  1. In a small bowl, whisk together all of the ingredients until well combined. Cover with plastic wrap and refrigerate until ready to serve with the chicken.

Air Fryer Chicken

  1. Step 1

    Preheat air fryer to 400°F. Lightly grease the air fryer basket with nonstick cooking spray. Line a large rimmed baking sheet with parchment paper and set aside.

  2. Step 2

    Place three medium mixing bowls in a line. In the first bowl, add the flour. In the second, whisk together the eggs, water, black pepper and salt. In the third, mix together the bread crumbs, thyme, garlic powder, onion powder and smoked paprika.

  3. Step 3

    In small batches, coat the chicken in the flour, then dredge in the egg mixture and then coat with the panko mixture. Place on the prepared baking sheet and repeat with the remaining chicken.

  4. Step 4

    Lightly spray the chicken with nonstick cooking spray. In 2 or 3 batches, bake for 14 minutes, flipping halfway through, until golden brown and crispy. Remove from the air fryer and transfer to a serving bowl.

  5. Step 5

    Drizzle the Bang Bang sauce lightly over the top of the chicken and garnish with sliced green onion. Serve the remaining sauce in a small dipping bowl.

Nutrition Facts

Serving Size:
4 pieces chicken 1 Tbsp sauce

254
Calories
11
g
Fat
0
mg
Cholesterol
174
mg
Sodium
54
g
Carbs
2
g
Sat. Fat
3
g
Fiber
14
g
Protein
5
g
Sugars

Alternative Cooking Methods

If you don't have an air fryer, you can bake the chicken in a preheated 425°F oven. Place the breaded chicken on a wire rack set on a baking sheet. Bake for 15 minutes, flip the pieces, and bake for another 12-15 minutes until golden and cooked through.

Serving & Storage Tips

  • Serving Ideas: Serve as an appetizer with dipping sauce, or make it a meal by adding it to a rice bowl with steamed vegetables or using it as a salad topper.
  • Storage: Store leftover chicken and sauce separately in airtight containers in the refrigerator for up to 3 days.
  • Reheating: For the best crispy texture, reheat the chicken in an air fryer at 375°F for 3-5 minutes until warmed through. Avoid microwaving, as it can make the breading soggy.

Ingredient Substitutions

  • For No Breading: Skip the flour, egg, and panko steps. Simply season the chicken pieces with the spices (thyme, garlic powder, paprika, salt, pepper) and air fry. Toss with the sauce once cooked.
  • Chicken Wings: This recipe works wonderfully with chicken wings. Pat the wings dry, season, and air fry at 400°F for 20-25 minutes, flipping halfway, before tossing in the sauce.
  • Spice Level: Adjust the amount of sriracha in the sauce to make it more or less spicy to your preference.

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