Salt and Pepper Chicken

  • 10MINS
  • 40MINS
  • 308KCAL

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.

  • Dairy Free pinchofnom.com
  • Everyday Light pinchofnom.com
  • Fakeaways pinchofnom.com

NutritionPer Serving

  • Calories308
  • Carbs11g
  • Protein34g
  • Fat15g
  • Saturates4g
  • Sugars5g

Salt and Pepper Chicken - Pinch of Nom Slimming Recipes

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 to know in the blurb! 

Salt and Pepper Chicken tops the list of many people’s Chinese takeaway favourites. Crispy chicken (usually wings) seasoned with a spicy coating, it’s just irresistible! Unfortunately, it’s usually packed with oil and calories, so we decided to make our own version instead.

In fact, our Salt and Pepper Chicken is so easy to make and ready within an hour, so you’ll have this on the table quicker than ordering from the takeaway, and knowing exactly what goes in it too. You can vary the spice as much as you like, just leave out some of the chilli if you prefer a milder dish. The spice mix is also quite versatile and you get plenty of it in this recipe, so you can store the extra for next time, bonus!

What diets is this Salt and Pepper Chicken suitable for?

This Salt and Pepper Chicken recipe is suitable for gluten free and dairy free diets.

Please make sure to double or 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?

  • You need to count 8 Points per portion of this Salt and Pepper Chicken recipe if you’re on WW Green. 
  • You need to count 8 Points per portion of this Salt and Pepper Chicken recipe if you’re on WW Blue.
  • You need to count 8 Points per portion of this Salt and Pepper Chicken recipe if you’re on WW Purple.

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

Salt and Pepper Chicken -1 - Pinch of Nom Slimming Recipes

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

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.

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!

This post contains affiliate links: what this means

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.

A good quality baking tray like this one is essential for this recipe, and a good one will last you for years.

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.

To make the salt and pepper spice mix

Step 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.

Step 1 pinchofnom.com

Step 2

Mix the toasted salt and all the other spice mix ingredients together.

To make the salt and pepper chicken

Step 1

Sprinkle the chicken thighs with a couple of teaspoons of the spice mix.

Step 1 pinchofnom.com

Step 2

Place them on a baking tray and cook as per pack instructions (usually around 30 minutes at 190°C).

Step 2 pinchofnom.com

Step 3

When the chicken is cooked, heat up a wok sprayed with some low calorie cooking spray.

Step 4

Add the spring onions, onions, chilli and peppers to the wok and cook until they start to brown slightly.

Step 4 pinchofnom.com

Step 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.

Step 6

Cook through for another 3 or 4 minutes, then serve sprinkled with some finely chopped spring onions.

What should you should serve with Salt and Pepper Chicken?

Any of the following go really well with this dish, or you could keep it simple with fluffy white rice. You could even serve it as part of a Chinese fakeaway feast!

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

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.

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.

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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.
  • Prep Time
    10 MINS
  • Cook Time
    40 MINS
  • WW
    8 Smart
    Points
  • KCals 308
  • Carbs 11G
  • WW Points:
  • 8 Green
  • 8 Blue
  • 8 Purple

Ingredients

For the salt and pepper chicken

  • 8 chicken thighs or drumsticks - all skin removed
  • 2-3 tbsp salt and pepper spice mix see below for recipe
  • ½ red pepper deseeded and chopped
  • 3 spring onions finely chopped
  • ½ onion finely chopped
  • ½ chilli deseeded and finely chopped
  • low calorie cooking spray

For the spice mix

  • 1 tbsp sea salt flakes
  • 1 tbsp granulated sweetener or other sweetener
  • 1 tbsp MSG (monosodium glutamate) optional - see notes below
  • ½ tbsp Chinese 5 spice
  • 1 good pinch chilli flakes depending on how hot you like it
  • 1 tsp ground white pepper

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

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.

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Recipe notes

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.

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Salt and Pepper Chicken - Pinch of Nom Slimming Recipes Salt and Pepper Chicken - Pinch of Nom Slimming Recipes

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58 comments

See what others have to say

SarahSunday 15th April 2018

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?

Reply

joanneSaturday 14th April 2018

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

Reply

tinaMonday 26th March 2018

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

Reply

tinaSunday 18th March 2018

Hi I am just about to make this but only have rock salt, will this be okay to use?

Reply

PaulSaturday 17th March 2018

OMG. Just made this. To die for.

Reply

AmyTuesday 6th March 2018

Too much white pepper for me, couldn’t eat it. Very fiery. Will try it again with half the amount of pepper.

Reply

Claire MartinThursday 15th February 2018

Hiya. Can this be made in the actifry? ????

Reply

    Morag PatersTuesday 20th February 2018

    I’m going to try this in the actifry tonight wish me luck ????

    Reply

      KayTuesday 20th February 2018

      Best of luck Morag!

karaThursday 1st February 2018

can i do it without the sea salt flakes and how does the spice mix not liquidize?

Reply

ChristineWednesday 24th January 2018

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.

Reply

WendyMonday 22nd January 2018

Can this be cooked in the ActiFry?
Thanks

Reply

LucySunday 21st January 2018

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!

Reply

PennySaturday 20th January 2018

Hi I have an induction jobhob so can’t get a wok hot enough. Is there another way to cook it? Thanks

Reply

HelenfotSunday 14th January 2018

Made this this evening and was simple and delicious. Family loved it too. Will definitely make it again

Reply

Jayne SpicerSunday 14th January 2018

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

Reply

LindaSaturday 13th January 2018

Cam this be frozen thanks

Reply

Mhairi JaunceyMonday 8th January 2018

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.

Reply

CarynSaturday 6th January 2018

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.

Reply

KiranTuesday 26th September 2017

ok that’s fine thank you, will be trying this tomorrow 😉

Reply

KiranTuesday 26th September 2017

Can you use Natural Rock Salt,

Reply

HiWednesday 30th August 2017

Super recipe, so easy to make something so tasty? Thank you, I’m staying on track thanks to recipes like this ????????

Reply

    Emma TMonday 11th September 2017

    Hi there,

    So glad you liked it ????

    Reply

LorahFriday 28th April 2017

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

Reply

    KateSaturday 29th April 2017

    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

    Reply

TraceyMonday 24th April 2017

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

Reply

    KateMonday 24th April 2017

    Hi Tracey
    This is one of our favourites. We had it for dinner last night….again!! lol

    Reply

Chris GerrardTuesday 18th April 2017

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.

Reply

Kirstie StorrieFriday 31st March 2017

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

Reply

DebbieSaturday 18th March 2017

Just make it. Yum but I couldn’t get the salt to brown. Where an I going wrong ?

Reply

    KateSunday 19th March 2017

    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

    Reply

DebbieSaturday 4th February 2017

Would chicken breast work with this recipe?

Reply

    KateSunday 5th February 2017

    Hi Debbie
    Yes you could use chicken breast if you prefer

    Reply

MichelleMonday 30th January 2017

Just cooking this now, i hope its good as it looks!

Reply

AlisonThursday 19th January 2017

Looks amazing, and you’ve solved the problem of what we can have for tea tomorrow ????????

Reply

    KayThursday 19th January 2017

    Awesome! Hope you enjoy x

    Reply

MarionSunday 15th January 2017

Looking forward to trying thus for tomorrow nights dinner.

Reply

    KateMonday 16th January 2017

    Hi Marion,
    I don’t think you’ll be disappointed. It’s one of my favourites 🙂

    Reply

CherylThursday 5th January 2017

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????

Reply

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