Fit Food Tasty

Fakeaway Zinger Recipe from FFT

picture of the recipe a zinger tower burger

It isn’t KFC, it’s FFT.. Your perfect Fakeaway Zinger Burger Recipe.

Whether Fit Food Tasty is your go to lunch prep during the week or the time saver on those busy evenings we’re giving back with our take on the Colonels Zinger burger but with a FFT twist delivering great taste and less macros!


  • 180g chicken
  • Burger bun
  • Cornflour – enough to lightly coat each breast
  • American sliced cheese for the authentic fakeaway zinger taste
  • Cornflakes (15-20g per burger) (or tortilla chips)
  • 1 whole egg (or 2, depending on who you’re making it for)
  • 40-60ml milk
  • Your Seasoning to preference (paprika, salt, chilli powder, garlic, white pepper) (the colonel wouldn’t give us the original 11 for this fakeaway zinger)
  • 1 cal spray


  • Slice chicken (butterfly) so that it’s a flatter.
  • mix the cornflour and spices in a bowl
  • Crush Cornflakes, either with your hands or place in a sandwich bag and use a roller to crush them, now you don’t want dust but smaller pieces will make it easier to coat the chicken breast completely, place them in a bowl or on a plate
  • In a separate bowl crack egg and add milk and beat it until fully mixed
  • Ensure the chicken is dry and roll it in the cornflour and seasoning mix
  • Coat chicken in egg mixture, then place into cornflakes and roll until it is properly coated.
  • Place onto a baking tray (pre-coated in 1 kcal sprays) once all chicken is on the tray, coat the chicken with some extra 1kcal sprays.
  • 30-35 minutes in the oven at your favourite chicken cooking temperature. Turn halfway and chuck a couple more 1kcal sprays on for that crispy skin.
  • 5 mins before getting the chicken out put your sliced cheese onto your bun and place in the oven for that slightly toasted and melted cheese appeal.


Protein: 46
Carbs: 13
F: 3
Kcals: 337

We recommend serving with some homemade chips and a not homemade roll for a beautiful fulfilling fakeaway zinger box meal that can come in under 650 calories with ease! (Average roll around 140 calories and 225g of white potato with some one cal spray and your own seasoning)

Don’t want to mess about with all that cooking?

Order your meal prep here!

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