Salt and Pepper Chicken

This Salt and Pepper Chicken is a great slimming-friendly addition to a Chinese Fakeaway especially if you’re counting calories or following a diet plan like Weight Watchers.

Salt and Pepper Chicken | Slimming & Weight Watchers Friendly

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

Salt and Pepper Chicken was one of our favourite meals from the Chinese Takeaway. Crispy chicken (usually wings) seasoned with a spicy coating. So we decided to make our own version!

We’ve got a heap of amazing Chinese Fakeaways, including some other Salt and Pepper recipes!

  • Salt and Pepper Pork
  • Salt and Pepper Chips
  • Chinese Chicken and Broccoli
  • Pepsi Max/Diet Coke Chicken 
  • Stir-fried Beef with Ginger and Spring Onion

Salt and Pepper Chicken | Slimming & Weight Watchers Friendly

How many Calories are in this Salt and Pepper Chicken?

There are 308 calories in each portion of our slimming friendly Salt and Pepper Chicken. This means it falls into our Everyday Light recipe category. 

This recipe is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers. 

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

What diets is this Salt and Pepper Chicken suitable for?

This recipe is suitable if you’re gluten free and dairy free diets.

Please make sure to double, and triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Salt and Pepper Chicken recipe?

This Salt and Pepper Chicken has 8 Points per portion, which is amazing for such a flavour packed Fakeaway! 

How to make this Salt and Pepper Chicken

This recipe is pretty simple to make and doesn’t take long to whip it together! Here’s a summary;

  • Mix together the ingredients for the spice mix
  • Sprinkle some of the spice mix over the chicken and bake the chicken in the oven until cooked
  • Fry the rest of the ingredients in some Low calorie cooking spray, sprinkling over some more of the spice mix
  • Add the chicken and cook for a couple of minutes to combine the flavours
  • Serve with your choice of accompaniment from the list below

Salt and Pepper Chicken | Slimming & Weight Watchers Friendly

What should you should serve with Salt and Pepper Chicken?

Any of the following go really well with this dish. You could even serve it as part of a Chinese Fakeaway feast!

Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values. 

Do you need any special ingredients to make Salt and Pepper Chicken?

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All of the ingredients can be purchased from your local supermarket apart from the MSG.

You’ll notice that the Salt and Pepper Spice Mix recipe calls for MSG or Monosodium glutamate.

Monosodium Glutamate or MSG is a flavour enhancer commonly added to most Chinese food from the takeaway. There have been many debates about the use of MSG, so if you prefer not use it you can just leave it out. However, if you do want to use it you can buy it here on Amazon.

The quantities for the spice mix will make more than enough for the Salt and Pepper Chicken recipe, so you can just keep any extra spice mix in an airtight container or sealed food bag until you’re ready to use it again!

Salt and Pepper Chicken | Slimming & Weight Watchers Friendly

Can you cook Salt and Pepper Chicken another way?

This recipe is best cooked using the method below.

How do you know when Salt and Pepper Chicken is cooked?

You should cook this recipe until the chicken is completely cooked through and the juices run clear.

This should take approx 35-40 minutes using the oven and hob.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe. 

How long can you keep Salt and Pepper Chicken in the fridge?

Once you’ve served it, ideally you should eat it within 4 hours.

If you allow any left overs to cool, make sure to refrigerate in a container with a lid and chill.  You can keep leftovers of Salt and Pepper Chicken in the fridge for approximately 3 days or so. 

Salt and Pepper Chicken | Slimming & Weight Watchers Friendly

Can I freeze Salt and Pepper Chicken?

Yes you can! This recipe can be frozen, but please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

How do I reheat Salt and Pepper Chicken?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.

From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.

Some of you love this Salt and Pepper Chicken recipe!

Salt and Pepper Chicken | Slimming & Weight Watchers Friendly
One of our Instagram followers @sw.mrsweir made this dish and loved it!
Salt and Pepper Chicken | Slimming & Weight Watchers Friendly
Another of our Instagram followers @sw_with_char made this dish and loved it too!
Salt and Pepper Chicken | Slimming & Weight Watchers Friendly
One more of our Instagram followers @eatingismyhappyplace12 made this dish and loved it!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!

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Our Facebook group is growing by the day. If you haven’t joined yet head over there and take a look. You wouldn’t want to miss out on the fun would you?

Salt and Pepper Chicken | Slimming & Weight Watchers Friendly

You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

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We are SO excited to announce that our second cookbook, Pinch of Nom: Everyday Light is being released on 12 December 2019 and is available for pre-order now!!!

As the name suggests, this book is entirely focused on meals you can make every day that all come in at 400 calories or less…INCLUDING accompaniments!

There will be 100 NEW & EXCLUSIVE recipes for you to enjoy that are easy, delicious and make slimming hassle-free.

As ever, all the recipes have been tried and tested by our lovely army of recipe testers to ensure that they are amazing. Check out our cookbook page for more information!

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Our 6 month planner features 26 recipes – which are not available anywhere else. We have all the details on our Planner page.

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Salt and Pepper Chicken | Slimming & Weight Watchers Friendly

Votes: 57
Rating: 4.14
Rate this recipe!


Prep Time

Cooking Time

portion 10 minutes 40 minutes




308kcal 8

Smart Points (Flex/Freestyle)

Coming Soon

Per portion Per portion Per portion
Gluten Free icon Dairy Free icon
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To make the Salt and Pepper Spice Mix
  1. Toast the salt flakes in a hot pan until they start to brown - it's very important to do this to get the true salt and pepper flavour
  2. Mix the toasted salt and all the other spice mix ingredients together
To make the Salt and Pepper Chicken
  1. Sprinkle the chicken thighs with a couple of teaspoons of the spice mix
  2. Place them on a baking tray and cook as per pack instructions (usually around 30 minutes at 190°C)
  3. When the chicken is cooked heat up a wok sprayed with some Low calorie cooking spray
  4. Add the spring onions, onions, chilli and peppers to the wok and cook until they start to brown slightly
  5. Add the chicken thighs to the wok along with 1 or 2 tablespoons of Spice Mix. Don't add it all at once, add it a bit at a time, taste and stop when it's spicy enough
  6. Cook through for another 3 or 4 minutes, then serve sprinkled with some finely chopped spring onions

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

If making this recipe Gluten Free please make sure to check the ingredients that you’re using

Especially things such as; 

- Stock cubes
- Soy sauce - substitute with Tamari.
- Worcestershire sauce - substitute with Henderson’s Relish.
- Etc.

Monosodium glutamate (MSG) is a flavour enhancer commonly added to most Chinese food from the takeaway. There have been many debates about the use of MSG, so if you prefer not use it you can just leave it out.


Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
  1. This sounds delish and while I am here thank you for sharing you inspire me to keep going. Could I toast coarse Himalayan salt?? and would this freeze????

    1. Hi Debbie
      Some salts contain ‘impurities’ such as anti caking agents etc and it’s these that will make the salt change colour. If you are using pure salt (with no food additives) then it probably won’t brown or is less likely to brown when heated

  2. I absolutely love this….and despite the warnings always put far too much spice mix in lol.
    Thinking of trying it with prawns tonight – will post pics and credit this site when I do 🙂
    Love the site as well – this is where I come to get all my SW recipes and recommend it to anyone whether they are doing SW or not

  3. I would love this dish but my other half really hates 5 Spice, both the smell and the taste. Any suggestions for alternative spices that would work nearly as well? There is such a lot of it used here that I don’t think I coukd just leave it out.

  4. I am so going to try this my mouth is actually watering now thank you for that something different than the norm and keeping on track x <3 x

  5. We tried this tonight with a different sweetener and it’s far too sweet, it’s inedible. Have we done something wrong?

    1. Hi Lorah
      Sukrin has exactly the same consistency, weight and sweetness as normal sugar so you can just replace it like for like. This may not be the case for other brands. It may be worth taking a look at the website of your specific sweetener as many of them have conversion charts to help work out the correct ratios

  6. Had this and the chips with salad tonight, we added little more chilli as we like the heat, was not disappointed this has hit our top five favourite meals – big thumbs up from us.

  7. Hi, it is mentioned that rice vinegar is used in the salt and pepper chicken but I couldn’t find it in the recipe. I made this dish yesterday, it is so yummy. Thank you so much for sharing these amazing recipes, they always work out so well.

  8. Going to give this a try for tea tonight, I have some turkey breast strips so hopefully it will work the same with these!

  9. I made this tonight along with SW egg fried rice. It was amazing. By far the best meal I have cooked so far. Thank you Pinch of Nom!

  10. I’ve made this twice already with chicken and once with prawns in the space of two weeks. It is absolutely amazing. Served the prawns tonight with pinch of no fried rice; that was delicious too.

  11. Hi it’s Tina again, this may seem a stupid question but after you do the salt thing then it says to add other ingredients, is that to make a dry rub or do I heat the other ingridients up with the salt, Thanks

  12. hi I’ve used the maldon sea salt flakes and still having trouble getting them to colour and had them in over 10 minutes , am I going wrong somewhere

  13. I am currently cooking this. My salt flakes have been on a very high heat for over 20mins and still no sign of browning! Do I just keep going?

  14. I made this last night. Is it a teaspoon of white pepper? As a tablespoon seemed quite a lot!! I didn’t add that much needless to say. It was delicious! Definitely make it again. Thank you for recipe xx

  15. Love love your website. Just made the salt and pepper chicken and chips, OMG definitely have a new favorite. Thank you.

    1. Can you give a bit of guidance to how long to toast the salt for please? I’ve noticed a few comments have said it takes a while but I’ve been going for 30 minutes and no idea if I’m ruining the salt as it still isn’t brown?

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Slimming World Recipes
A blog started by 2 chefs on their Slimming journey, evolving into an epic adventure shared by many!