4-Point Air Fryer General Tso Chicken Bowls

Servings: 2 large bowls
WW Points: About 4 Points per bowl

I’ve made versions of this a few times, and the thing that helped most was not trying to completely soak the chicken in sauce. I air-fry the chicken until the outside is really crisp first, then toss it with just enough General Tso sauce to coat it and drizzle a tiny bit more over the top. It gives you that glossy takeout look without turning the coating soft or adding a ton of Points. I also like mixing a small amount of brown rice with cauliflower rice instead of using a full bowl of rice. Once the chicken, broccoli, and sauce are on top, I honestly don’t notice the cauliflower rice much at all, but it cuts the Points down quite a bit. And definitely don’t overcrowd the air fryer basket—the chicken comes out much more golden and crisp when there’s a little space between the pieces.

Ingredients

For the chicken

• 1 lb boneless, skinless chicken breast, cut into bite-size pieces — 0 Points
• 1 egg white — 0 Points
• 2 tbsp cornstarch — about 2 Points
• ½ tsp garlic powder
• ½ tsp onion powder
• Black pepper
• Cooking spray — 0 Points

For the light General Tso sauce

• 2 tbsp reduced-sodium soy sauce — 0 Points
• 1 tbsp rice vinegar — 0 Points
• 1 tbsp sugar-free maple syrup or zero-calorie sweetener — 0 Points
• 1 tbsp ketchup, preferably no-sugar-added — about 1 Point
• 1 tsp sesame oil — about 1 Point
• ½ tsp garlic
• ½ tsp grated ginger
• Pinch of red pepper flakes
• 2 tbsp water

For the bowls

• ⅔ cup cooked brown rice — about 4 Points total
• 1½ cups cauliflower rice — 0 Points
• 2 cups steamed broccoli — 0 Points
• 1 tsp sesame seeds — about 1 Point

WW Points Breakdown

• Chicken breast: 0
• Cornstarch: 2
• Sauce ingredients: 2
• Brown rice: 4
• Cauliflower rice: 0
• Broccoli: 0
• Sesame seeds: 1

Whole recipe: approximately 9 Points
Per bowl: approximately 4–5 Points

Instructions

1. Preheat the air fryer to 400°F / 200°C.
2. Toss the chicken pieces with the egg white.
3. Sprinkle the cornstarch, garlic powder, onion powder, and black pepper over the chicken and toss until lightly coated.
4. Spray the air fryer basket with cooking spray and arrange the chicken in a single layer.
5. Lightly spray the tops and air fry for 10–12 minutes, shaking halfway through, until golden and cooked through.
6. Meanwhile, combine the soy sauce, vinegar, sugar-free syrup, ketchup, sesame oil, garlic, ginger, red pepper flakes, and water in a small saucepan.
7. Simmer for 2–3 minutes until slightly thickened.
8. Mix the cooked brown rice with the cauliflower rice and divide between two bowls.
9. Add steamed broccoli.
10. Toss the crispy chicken with most of the General Tso sauce and spoon it over the rice.
11. Drizzle the remaining sauce over the top and finish with sesame seeds.

Approximate Nutrition Per Bowl

• Calories: ~355
• Protein: ~43 g
• Carbohydrates: ~38 g
• Fat: ~6 g
• Fiber: ~6 g
• Sugar: ~5 g
• Sodium: ~750 mg