THE SPLIT PLATE / RECIPE

Crispy Chicken + Hot Honey Mustard

Quick Lunches Episode 9 — two ingredients, one air fryer, and lunch is handled. About 365 calories and 32g protein.

YIELD1 serving
TOTAL TIME10–12 min
COOK METHODSee method
EST. / SERVING~365 cal | ~32g protein

Ingredients

Ingredients

  • 6 oz Kirkland Signature Lightly Breaded Chicken Breast Chunks
  • 1 tbsp Trader Joe's Hot Honey Mustard

You need a measured high-protein lunch with no chopping and almost no cleanup.

Method

  1. 1.MEASURE. Portion 6 oz of frozen chicken chunks and arrange them in a single layer in the air-fryer basket.
  2. 2.COOK. Air fry according to the package directions, shaking once, until the chicken is hot and crisp.
  3. 3.PLATE. Measure 1 tbsp hot honey mustard into a small bowl and serve it on the side. Dipping keeps the chicken crisp.

SPLIT PLATE SERVING

Adult: Serve the adult portion as described above.

Kid: Serve the kid portion as described above.

If something fails

Chicken is soggy / not crispy: Don't overcrowd the air fryer basket. Single layer, space between pieces. Shake halfway.

Chicken is dry inside: The chicken is fully cooked, so follow the package timing and stop once the outside is crisp and the center is hot.

The mustard feels too spicy: Use a smaller dip portion or swap in a familiar mild sauce. Do not coat the whole plate before tasting.

Storage and reheating

Store: Keep bag in freezer. Cook per serving.

Reheat: Air fry from frozen every time. Don't microwave these.

Lasts: Months in freezer — that's the point.

Estimated nutrition

~365 cal | ~32g protein.

Approx. 365 calories and 32g protein per plate, based on two 3 oz servings of Kirkland chicken at 160 calories and 16g protein each, plus 1 tbsp Trader Joe's Hot Honey Mustard at about 45 calories. Labels and measured portions can vary.

thesplitplate.com/cookbook/crispy-chicken-money-mustard

Crispy Chicken + Hot Honey Mustard
Split Cook Method™Quick lunch

Crispy Chicken + Hot Honey Mustard

Quick Lunches Episode 9 — two ingredients, one air fryer, and lunch is handled. About 365 calories and 32g protein.

Make this when

You need a measured high-protein lunch with no chopping and almost no cleanup.

Total time
10–12 min
Yield
1 serving
Protein / serving
~32g
Cal / serving
~365
Flavor target

Crisp breaded chicken with sweet-tangy heat. Keep the mustard on the side so the coating stays crisp.

Ingredients

Single servingYields 1 serving — quantities below make one serving.

Ingredients

Method

  1. 1
    MEASURE

    Portion 6 oz of frozen chicken chunks and arrange them in a single layer in the air-fryer basket.

  2. 2
    COOK

    Air fry according to the package directions, shaking once, until the chicken is hot and crisp.

  3. 3
    PLATE

    Measure 1 tbsp hot honey mustard into a small bowl and serve it on the side. Dipping keeps the chicken crisp.

Adult plate | Kid plate

Adult plate

Adult

6 oz chicken + 1 tbsp Trader Joe's Hot Honey Mustard for dipping.

Kid plate

Kid

Use the portion that fits your child and serve plain or with a familiar dip; the hot honey mustard has some heat.

Go deeper

Storage and nutrition

Storage: Keep bag in freezer. Cook per serving.

Reheat: Air fry from frozen every time. Don't microwave these.

Lasts: Months in freezer — that's the point.

Watch the full cook

Brands I use

Kirkland
Kirkland
Lightly Breaded Chicken Chunks
The sweet spot. Dino nuggets are for toddlers. Real Good Foods has the highest protein but kids won't eat them. These sit right in the middle — real breast meat, lightly breaded, no antibiotics, crispy in the air fryer, and the whole family actually eats them. Best macros you'll get without a fight.
Trader Joe's
Trader Joe's
Hot Honey Mustard
A one-bottle sweet, tangy, mildly spicy shortcut. Measure the tablespoon: the bottle lists a teaspoon serving, so one tablespoon is three label servings.
#Quick lunch#Freezer hack#High protein#Zero prep