Salt and Pepper Chicken

Last updated on: March 4, 2026

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If you love Chinese takeaway flavours but not the calorie damage that comes with them, this Salt and Pepper Chicken fakeaway is exactly what you need.

Traditional versions are usually deep-fried in batter, which tastes great but also turns what could be a solid protein meal into a bit of a calorie bomb.

This version skips the fryer entirely and uses lean chicken breast, simple spices and a quick stir-fry method to recreate the flavour with a fraction of the calories.

The result? A proper takeaway-style dish that’s high in protein, big on flavour, and ready in about 25 minutes.

Each serving delivers roughly 52 g of protein for around 325 calories, making it ideal if you’re trying to eat healthier without sacrificing flavour.

It’s the kind of fakeaway dinner that feels indulgent but still fits perfectly into a high-protein lifestyle.

Why You’ll Love This High-Protein Recipe

• Around 52 g of protein per serving, making it brilliant for hitting daily protein targets.

• Ready in under 25 minutes, so it’s perfect for busy midweek dinners.

• Takeaway flavour without the deep-fried calories.

• Simple supermarket ingredients you can find in any UK shop.

• Family friendly — mild enough for kids but easy to spice up for adults.

• Works brilliantly as part of a healthy fakeaway night alongside dishes like my Firecracker Chicken.

Key Ingredients

Chicken Breast. The star of the show. Lean, high in protein and perfect for absorbing the seasoning. It keeps this fakeaway light while still delivering serious flavour.

Chinese Five-Spice. The signature seasoning that gives the dish its unmistakable takeaway aroma. A mix of star anise, fennel, cinnamon, cloves and Sichuan pepper.

Soy Sauce. Adds saltiness and deep umami flavour while helping the spices coat the chicken.

Garlic & Ginger. The backbone of most Chinese stir-fries. They add warmth, depth and that irresistible takeaway smell.

Onion & Pepper. Provide sweetness, colour and a bit of crunch that balances the spices.

Chilli Flakes. Optional but recommended if you like a little heat.

Spring Onions. The finishing touch. Fresh, sharp and bright — plus they make the dish look properly takeaway-worthy.

How To Make High-Protein Salt and Pepper Chicken

Add the sliced chicken breast to a bowl along with the onion powder, garlic powder, Chinese five-spice seasoning and soy sauce. Mix everything together so the chicken is well coated in the seasoning.

Heat 1 teaspoon of coconut oil in a large frying pan over a medium heat. Add the seasoned chicken pieces and cook for about 6–7 minutes, turning occasionally, until browned and cooked through. Remove the chicken from the pan and set aside.

Add another teaspoon of coconut oil to the same pan and tip in the sliced onion and green pepper. Cook for 5–7 minutes, stirring occasionally, until the vegetables soften and begin to lightly caramelise.

Stir in the minced garlic, minced ginger, the remaining Chinese five-spice seasoning and the chilli flakes (if using). Cook for 30–60 seconds, just until fragrant.

Return the cooked chicken to the pan and toss everything together. Cook for another 2–3 minutes until everything is heated through and well combined. Finish with a sprinkle of chopped spring onions before serving.

Serving & Storage

To Store

Allow the salt and pepper chicken to cool, then store it in an airtight container in the fridge for up to 3 days.

To Reheat

Reheat in a frying pan over medium heat with a splash of water or soy sauce to loosen the seasoning. You can also microwave until piping hot.

To Freeze

Freeze portions in airtight containers for up to 3 months. Defrost overnight in the fridge before reheating.

Serving Suggestions

Serve this with steamed rice, noodles or stir-fried vegetables. It also works brilliantly alongside dishes like Singapore Fried Rice for a full fakeaway feast.

Variations & Tips

• Boost the protein even further by serving it with egg fried rice or adding extra chicken.

• Swap chicken breast for turkey breast strips if that’s what you have in the fridge.

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

• For extra takeaway vibes, finish with a quick splash of rice vinegar right before serving.

• Don’t overcrowd the pan when cooking the chicken — it helps it brown properly instead of steaming.

FAQ

Can I use chicken thighs instead of chicken breast?

Yes, boneless skinless thighs work well and will be slightly juicier. They’re a little higher in fat though, so the calories will increase slightly.

Is Chinese five-spice essential?

Pretty much. It’s what gives salt and pepper chicken its distinctive flavour. Luckily it’s stocked in most UK supermarkets.

Can I make this recipe even higher in protein?

Absolutely. Simply increase the chicken portion slightly or serve it with high-protein sides like egg fried rice or edamame.

Is this recipe suitable for meal prep?

Yes — it reheats well and keeps its flavour nicely, making it great for batch cooking lunches.

Salt & Pepper Chicken

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5 from 4 reviews

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This high-protein salt and pepper chicken delivers takeaway flavour without deep frying. Lean, simple and packed with protein.

• Total Time: 25 mins
• Yield: 3 1x

Ingredients

Units MUS Scale 1x2x3x

• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1 1/2 tsp. Chinese 5-spice seasoning
• 1 tbsp soy sauce
• 500g boneless, skinless chicken breasts, sliced
• 3 tsp. coconut oil
• 1 pepper, thinly sliced
• 1 onion, thinly sliced
• 5 g garlic, minced
• 5 g ginger, minced
• 1/2 teaspoon chilli flakes (optional)
• Spring onions for garnish

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Instructions

Add the chicken to a bowl with the onion powder, garlic powder and 1 tsp of Chinese 5-spice seasoning and soy sauce. Mix through.

Heat the 1 tsp coconut oil in a large frying pan over medium heat.

Once the frying pan is hot, add 1 tsp of coconut oil and the seasoned chicken slices. Cook for 6-7 minutes, stirring occasionally, until the chicken is cooked through and no longer pink in the middle. Remove the chicken from the frying pan and set it aside.

In the same frying pan, add the second tsp of coconut oil, the pepper and onion. Cook for 5-7 minutes, or until the vegetables are softened.

Add the garlic, ginger, the remaining ½ tsp Chinese 5-spice and chilli flakes (if using) to the frying pan and cook for another 30 seconds to a minute.

Add the cooked chicken slices back to the frying pan with the vegetables. Stir to combine.

Cook for another 2-3 minutes, or until the chicken is heated through.

Sprinkle the chopped spring onions over the top of the chicken before serving.

Serve.

• Author: Scott Baptie
• Prep Time: 10 mins
• Cook Time: 15 mins
• Method: Hob
• Cuisine: Chinese

Nutrition

• Serving Size: 1
• Calories: 325
• Fat: 9g
• Carbohydrates: 9g
• Protein: 52g

Recipe Video

More High-Protein Recipes to Try

If you enjoyed this fakeaway recipe, you’ll probably like these too:

• Craving a curry? My Chicken Madras delivers big takeaway flavour with loads of protein.

• My Healthy Chicken Karahi is another bold, protein-packed curry.

• For something sticky and seriously addictive, try my Manchurian Chicken – a saucy, spicy fakeaway that’s much lighter than the takeaway classic.

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.