Manchurian Chicken

Last updated on: March 10, 2026

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Meet your new favourite high-protein fakeaway: Air-Fried Manchurian Chicken.

Imagine crunchy chicken nuggets (but make them grown-up) tossed in a glossy, spicy-tangy sauce that clings to every edge.

Traditionally deep-fried, but here we’re going full air fryer wizardry to keep the calories down while keeping the protein sky-high.

This recipe is ideal for busy weeknights, gym-goers chasing their daily protein target, or anyone who fancies an indulgent-feeling dinner without the takeaway guilt trip. Each portion lands around 47g protein and 362 calories

Why you’ll love this high-protein recipe

• Packs 47g of lean protein per serving – perfect for keeping you fuller for hours.

• Uses the air fryer for maximum crisp with minimal oil (your future arteries say thanks).

• All ingredients available in UK supermarkets – no wild ingredient scavenger hunts.

• Ready in roughly 30 minutes, meaning fakeaway vibes on a weeknight.

• Saucy enough to pair beautifully with rice, noodles or even high-protein sides.

Key Ingredients

Chicken Breast. The protein-packed hero of the dish. Lean, mean, and perfect for soaking up all that spicy sauce.

Corn Flour. The magical dust that turns your chicken into crispy little nuggets of joy. Also helps thicken the sauce later.

Ginger-Garlic Paste. The aromatic powerhouse. This paste brings a punchy, fragrant base that makes your kitchen smell like a proper restaurant.

Soy Sauce. The salty umami bomb that ties the whole dish together. Reduced-salt version if cooking for kids (like me).

Sriracha Sauce. A cheeky dollop of heat. Feel free to adjust depending on your tolerance or masochism.

Tomato Ketchup. Yes, ketchup. Trust the process. It adds that sweet tang that balances out the spice.

Rice Vinegar. A little splash of sour that makes the sauce sing. Not too much though, we’re not making salad dressing.

Red Pepper. Sweet, crunchy, and adds a pop of colour. Makes you feel like you’re eating a vegetable, which is always nice.

Spring Onions & Sesame Seeds. The garnish that makes it look all professional. Also adds a bit of crunch and nuttiness at the end.

Keeping Manchurian Chicken Fresh For Later

To Store

Pop any leftovers into an airtight container and stick them in the fridge. They’ll keep happily for up to 3 days. Make sure the container is sealed properly unless you want your fridge smelling like a takeaway.

To Reheat

Best way? Toss the Manchurian Chicken into a pan over medium heat. A splash of water helps loosen the sauce. Microwaving works too but can make the chicken a bit soggy.

To Freeze

Freeze in portions in airtight containers for up to 2 months. Thaw overnight in the fridge before reheating as above. The sauce holds up surprisingly well after freezing!

Serving Suggestions

Serve with jasmine rice, noodles, stir-fried veg, air-fried broccoli, or even folded into a high-protein wrap.

FAQs

Can I make Manchurian Chicken without an air fryer?

Absolutely. You can shallow fry, deep fry, or even bake the Manchurian Chicken. The air fryer just keeps it lighter.

Is Manchurian Chicken very spicy?

Not necessarily. The spice comes mainly from the Sriracha. Adjust it to your taste. Mild, medium or blow-your-head-off — your call.

Can I use chicken thighs for Manchurian Chicken?

Yes! Thighs are juicier and forgiving if you’re prone to overcooking. Just adjust cooking time slightly.

Can I make Manchurian Chicken vegetarian?

Sure thing. Swap the chicken for paneer, tofu, or even cauliflower for a veggie version of emm... "Manchurian"?

What can I serve with Manchurian Chicken?

Steamed rice, fried rice, or noodles all work beautifully.

Variations & Tips

• Add even more protein by pairing with edamame, tofu cubes, or topping with sesame-soy cottage cheese (trust me).

• Swap chicken breast for turkey breast for a lower-fat, equally high-protein option.

• Want it spicier? Add extra Sriracha or chopped fresh chillies.

• For a richer sauce, add 1 tbsp tomato purée and fry it off for 1 minute before adding liquids.

• To keep the chicken extra crisp, air-fry in smaller batches and don’t overcrowd the basket.

Manchurian Chicken

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Crispy, saucy Manchurian Chicken made healthier in the air fryer. 47g protein per serving.

• Total Time: 35 mins
• Yield: 4 1x

Ingredients

Units MUS Scale 1x2x3x

For the Chicken:

• 600g boneless and skinless chicken breast, cut into bite-sized pieces
• 30 g tbsp corn flour
• 1 tsp ginger-garlic paste
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp red chilli powder (optional)
• 1 tsp soy sauce
• 1 tbsp olive oil Spray

For the Manchurian Sauce:

• 1 tsp oil
• 1 small onion, finely chopped
• 1 red pepper, cut into chunks
• 20 g ginger-garlic paste
• 2 tbsp reduced-salt soy sauce
• 1 tbsp tomato ketchup
• 1 tsp sriracha sauce
• 1 tsp rice vinegar
• 1/2 tsp black pepper
• 1 tsp corn flour mixed with 60ml water (for thickening)
• Spring onions & sesame seeds for garnish

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Instructions

First things first, prep your chicken. In a large bowl, mix together your chicken breast pieces with corn flour, ginger-garlic paste, soy sauce, vinegar, salt, black pepper, and a bit of red chilli powder if you fancy living dangerously. Stir it all together so every piece is thoroughly coated.

Air Fryer or Oven: Preheat your air fryer to 200°C. Arrange the chicken pieces in a single layer in the basket, making sure they’ve got breathing room. Give them a light mist with olive oil spray. You might need to work in batches if your air fryer isn’t built like a hotel buffet. Cook for 10-12 minutes in the air fryer, or 18-22 minutes in the oven, shaking halfway through, until golden and crispy.

Pan Fry: Heat a few tablespoons of oil in a large non-stick frying pan over medium heat. Fry the chicken pieces in batches, turning so all sides crisp up. Drain on kitchen paper to soak up the excess oil.

Now for the sauce, in a large wok or pan, heat a teaspoon of oil. Toss in the onion and ginger-garlic paste, sautéing for 2 minutes until fragrant. Add the red pepper and stir-fry for another 2 minutes — you want it tender but still perky.

Pour in your soy sauce, ketchup, Sriracha, rice vinegar, and a pinch of black pepper. Stir like you mean it. Add the corn flour-water mixture and cook for a couple of minutes until the sauce thickens to a glossy, sticky consistency.

Finally, tip in your cooked chicken and toss everything together until each piece is lavishly coated.

Top it off with sliced spring onions and a scattering of sesame seeds to make it look fancy and Instagram-worthy.

• Author: Scott Baptie
• Prep Time: 15 mins
• Cook Time: 20 mins
• Category: Poultry
• Method: Air Fryer
• Cuisine: Chinese

Nutrition

• Serving Size: 1
• Calories: 362
• Fat: 10g
• Carbohydrates: 21g
• Protein: 47g

Recipe Video

If you liked this Manchurian Chicken, try these:

Beef Chow Mein. Swap your greasy takeaway for this high-protein Beef Chow Mein. Packed with tender beef strips, fresh veg, and slurpable noodles, it's quick, easy, and way more satisfying than waiting for delivery.

Honey Chilli Chicken. A sweet, spicy, and seriously satisfying stir-fry made in just 30 minutes. This high-protein honey chilli chicken is loaded with colour, crunch, and enough heat to warm your soul without setting your kitchen on fire.

Szechuan Chicken. Turn up the heat with this fiery Szechuan Chicken. Loaded with bold spices, crunchy veggies, and tender chicken, it's the perfect way to add a bit of kick (and protein) to your dinner routine.

Leave A Comment Below

Loved the recipe? Got your own little tweaks and twists? I am all ears! Feel free to drop a comment below and share your cooking experiences with me.