There’s something irresistibly comforting about a crispy, golden-brown snack that fits perfectly in your hand. Whether you call them chicken sticks, meat rolls, or protein fingers, these little parcels of joy strike the perfect balance between crunch and tenderness.
In the world of high-protein eating, the biggest challenge isn’t just meeting your daily protein target—it’s doing so deliciously. And that’s where these Golden Crispy Chicken & Veggie Protein Sticks come in.
They are:
Protein-rich (over 15g per piece depending on size)
Low-carb (perfect for keto or diabetic-friendly diets)
Customizable (change the meat, herbs, and spices to suit your taste)
Quick to cook (under 15 minutes per batch)
Meal-prep friendly (freeze and reheat without losing texture)
This recipe draws inspiration from Asian street food, particularly from regions where chicken mince is combined with chopped vegetables, shaped into elongated logs, and pan-fried until crisp. The green onions in the batter bring a mild freshness, while the egg binds everything together into a firm yet juicy bite.
- Ingredients (Serves 4–5 People)
Main Protein Base
500g (1.1 lb) ground chicken breast – Lean, high-protein, mild flavor
(Alternatives: ground turkey, white fish mince, or peeled shrimp minced into a paste)
Vegetables & Aromatics
1 cup finely chopped green onions (spring onions/scallions) – For freshness, aroma, and color
1/2 cup finely diced bell peppers – Optional, for sweetness and crunch
1 small carrot, grated – Adds light sweetness and fiber
2 garlic cloves, minced – For savory depth
1 tsp grated fresh ginger – Optional but adds warmth and aroma
Binding & Texture
2 large eggs – Rich in protein, help bind ingredients
3 tbsp almond flour or oat flour – Keeps mixture firm while staying low-carb
(Can substitute with breadcrumbs if not keto)
1 tbsp cornstarch – Ensures crisp outer texture
Seasonings
1.5 tsp salt – Adjust to taste
1 tsp black pepper – Freshly ground for aroma
1 tsp paprika – Mild smokiness
1/2 tsp turmeric – Enhances golden color
1/2 tsp chili flakes – Optional, for a mild kick
1 tsp sesame oil – Boosts flavor depth
For Frying
2–3 tbsp light olive oil or avocado oil – High smoke point oils are best for crisping
- Step-by-Step Preparation & Cooking Instructions
Step 1: Prepare Ingredients
Wash and finely chop the green onions.
If using bell peppers or carrots, dice or grate them finely.
Mince garlic cloves and grate ginger if using.
Pro Tip: The smaller you chop the vegetables, the more evenly they will mix into the meat, ensuring no large chunks disrupt the stick’s structure.
Step 2: Make the Mixture
In a large mixing bowl, add ground chicken.
Step 3: Shape the Sticks
Lightly oil your hands to prevent sticking.
Take a small handful of mixture (about 50g) and roll it into a log shape about 4–5 inches long.
Place shaped sticks on a plate or tray lined with parchment paper.
Pro Tip: For meal prep, you can freeze these shaped sticks raw and fry them later.
Step 4: Fry to Golden Perfection
