Description
Crispy, oven-fried Cajun popcorn chicken is a healthier twist on a classic favorite. Coated in a flavorful homemade Cajun seasoning and crunchy corn flakes, this baked chicken is irresistibly crispy on the outside and juicy on the inside. Served with a creamy honey mustard sauce, it makes the perfect easy weeknight dinner, game day snack, or quick and healthy meal.
Ingredients
Scale
For the Chicken
- 2 pounds boneless, skinless chicken breasts, cut into 2-inch cubes
- ½ cup buttermilk
- 2 cups corn flakes, finely crushed
- 2 tablespoons whole wheat, all-purpose, or gluten-free flour
- 2 tablespoons Cajun seasoning
- ½ cup finely shredded sharp cheddar cheese
- Black pepper, to taste
- Extra virgin olive oil, for brushing
For the Creamy Honey Mustard Sauce
- ¼ cup Dijon mustard
- ¼ cup honey
- ¼ cup sour cream, plain Greek yogurt, or olive oil-based mayo
- 2 tablespoons extra virgin olive oil
- Juice of ½ a lemon
- 1 tablespoon Cajun seasoning
- ¼ teaspoon cayenne pepper
- Kosher salt and black pepper, to taste
Instructions
- Marinate the Chicken: Place the chicken pieces in a large zip-top bag and pour the buttermilk over them. Seal the bag and toss to coat. Let it sit for at least 15 minutes while preparing the breading.
- Preheat and Prepare: Set the oven to 425°F and line a baking sheet with parchment paper for easy cleanup.
- Make the Coating: In a medium bowl, mix together the crushed corn flakes, flour, Cajun seasoning, shredded cheddar cheese, and a pinch of black pepper. Stir to evenly distribute the seasonings.
- Coat the Chicken: Remove each piece of chicken from the buttermilk, allowing any excess to drip off. Dredge the chicken through the seasoned coating, pressing gently to ensure the crumbs adhere well. Place the coated pieces on the prepared baking sheet, making sure they are spaced apart for even cooking.
- Bake Until Crispy: Lightly brush or spray the chicken with olive oil to help achieve a golden, crispy texture. Transfer the baking sheet to the oven and bake for 15-20 minutes, flipping the pieces halfway through. The chicken is done when it reaches an internal temperature of 165°F and is golden brown and crispy.
- Prepare the Honey Mustard Sauce: While the chicken is baking, whisk together the Dijon mustard, honey, sour cream (or Greek yogurt), olive oil, lemon juice, Cajun seasoning, cayenne, and a pinch of salt and black pepper in a bowl until smooth and creamy. Adjust seasoning to taste.
- Serve and Enjoy: Remove the chicken from the oven and let it rest for a couple of minutes. Serve hot with a drizzle of honey mustard sauce or on the side for dipping. Garnish with fresh chives or a sprinkle of flaky salt for extra flavor.
Notes
- For extra crispiness, pulse the corn flakes in a food processor until finely ground before using.
- To make it spicier, add more cayenne to the Cajun seasoning or mix hot sauce into the honey mustard.
- If your chicken is browning too quickly, tent it with foil in the last few minutes of baking.
- For a dairy-free version, use almond milk with vinegar instead of buttermilk and a dairy-free yogurt or mayo alternative in the sauce.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American, Cajun
Nutrition
- Serving Size: 1 portion
- Calories: 641 kcal
- Sugar: 8g
- Sodium: 890mg
- Fat: 32g
- Saturated Fat: 7g
- Unsaturated Fat: 22g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 3g
- Protein: 48g
- Cholesterol: 120mg