Lightened-Up Bang Bang Chicken

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Lightened-Up Bang Bang Chicken or Shrimp is for anyone who loves the sweet, spicy and crunchy goodness of this Bonefish Grill favorite, but doesn’t want all the calories.

Lightened-Up Bang Bang Chicken or Shrimp

And, likes the indulgence of eating out, but doesn’t want to leave the house.

AND…it’s for someone who’s ready for some heat.

There’s really no way to sugarcoat it. If you don’t like “hot and spicy,” then it’s best if you head over to The Dinner-Mom recipe index. There you will find dishes that are cheesy, buttery, lemony and a variety of other flavors. For example, if you’re in the mood for chicken tenders, then check out Nutty Baked Chicken Tenders.

On the other hand, if you’re a fan of Cajun Shrimp and Guacamole Dip or Spicy Shrimp and Cauliflower Grits, then read on.

I’m a big fan of this popular dish. If it’s on the menu, I order it, even though I’m not a fan of deep fried. So, I just had to do a makeover that was baked and where the sauce was just a bit healthier. Ta-dah…it’s a winner.

How to Make Bang Bang Chicken or Shrimp

Don’t you like those types of decisions?! I bet this would be great on cauliflower too. You pick the main ingredient and then coat with a crunchy, sweet outside that quickly erupts into a hot and spicy explosion.

The Sauce for Bang Bang Chicken or Shrimp

The sauce is what takes this recipe over the top. I adapted this version from one that’s over on The Cookie Rookie.  It uses Greek yogurt instead of mayonnaise and gets an extra dose of sweetness from seasoned rice vinegar.  I also added a little more yogurt and just a bit less sriracha. If you want to turn up the heat even more, add a few more drops of the sauce. 🙂

Bang Bang Chicken or Shrimp Sauce

The Breading for Bang Bang Chicken or Shrimp

Without a doubt, leaving off the breading altogether is the best way to cut calories. I tried it. And, it’s okay. But, it’s not what I’m craving come Bang Wednesday. (For those of you that don’t have a Bonefish Grill restaurant near you, Bang Bang Shrimp is usually discounted on Wednesdays.)

Bang Bang Shrimp

The compromise: Lightly coat the shrimp (or chicken) with crunchy panko breadcrumbs and bake it instead of frying it.

It’s win-win. There’s crunch and fewer calories. It’s still delicious and it’s a lot easier than frying.

Lightened-Up Bang Bang Chicken

So now, on Wednesday’s, or any other night of the week, I enjoy sweet and spicy bang bang chicken or shrimp…guilt-free.

Happiness is here.

Lightened-Up Bang Bang Chicken or Shrimp

Lightened-Up Bang Bang Chicken or Shrimp is a healthy version of this Bonefish Grill favorite that cuts calories, but not the taste!
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Main Course
Cuisine: American
Servings: 4 servings
Calories: 229


  • 1/4 cup Greek yogurt plain, non-fat
  • 1 1/2 Tablespoons Thai style sweet chili sauce
  • 1/2 teaspoon seasoned rice vinegar
  • 1/4 teaspoon sriracha sauce more if you want more heat
  • 1 cup panko breadcrumbs
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1 egg beaten
  • 1 pound chicken tenders or peeled and deveined shrimp
  • 1/2 cup green onion sliced


  • Preheat oven to 375 degrees F.
  • To make the sauce, stir the first 4 ingredients together in a small bowl and set aside.
  • Combine the panko breadcrumbs, paprika and garlic powder on a shallow plate.
  • If using shrimp, pat it dry with a paper towel.
  • Dip shrimp or chicken into egg or other wet coating.
  • Press shrimp or chicken into panko breading.
  • Place a cookie cooling rack on top of a baking sheet and coat with cooking spray.
  • Place shrimp or chicken on the rack.
  • Bake chicken for about 25 minutes or until chicken is no longer pink.
  • Bake shrimp for about 10 minutes.
  • Remove to serving plate and drizzle with sauce.
  • Scatter green onions over the top.


Nutritional estimate is based upon chicken.


Calories: 229kcal | Carbohydrates: 15g | Protein: 29g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 114mg | Sodium: 325mg | Potassium: 516mg | Fiber: 1g | Sugar: 4g | Vitamin A: 340IU | Vitamin C: 3.7mg | Calcium: 62mg | Iron: 1.6mg
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We'd love for you to share!


  1. This looks awesome. So crunchy and delish.

  2. I love this recipe! And thanks for making a light version – awesome!

  3. This lightened up version of bang bang shrimp looks amazing!

  4. I’ve never had bang-bang chicken or shrimp, but it looks amazing!

  5. I LOVE this dish!!!! Seriously love. I’m so grateful for this at home recipe! Thanks!

  6. Using Greek yogurt is such a clever idea! I can’t wait to try this recipe.

  7. I’m normally a shrimp girl, but that chicken is seriously calling to me.

  8. Chicken AND shrimp please!! Looks like a fantastic dinner (or lunch). Yum!!

  9. YUM, can’t wait to try this chicken shrimp! Looks delicious! 🙂

  10. I am ABOUT the hot and spicy life – And this recipe is right up my taste bud alley! Love that you lightened it up. My hips and waistline both thank you!

  11. LOVE THIS!!! That chicken looks amazing!! Thanks for giving our recipe a shout out…can’t wait to try your variations! <3

  12. YUM! That looks seriously amazing — all that crunch!

  13. I love the sweet/spicy combo and this is really calling my name! Panko was the perfect choice for some crunchy texture here!

  14. This is my favorite dish at Bonefish Grill! Love this recipe!

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