From the Cook
From the Cook
From the Cook
1/4
Healthier High-Protein Hot Honey Chicken Tenders
Warning0 allergens identified
Healthier High-Protein Hot Honey Chicken Tenders
For the Sauce
Instructions
1
Preheat air fryer to 375°F (190°C) or oven to 375°F (190°C).
2
Set up a breading station with flour in one bowl, beaten egg in another, and crushed corn flakes in a third.
3
Season chicken with garlic powder, onion powder, salt, and pepper.
4
Dredge each chicken tender in flour, dip in egg, then coat with crushed corn flakes.
5
Place tenders in the air fryer and cook for 10–12 minutes, flipping halfway. For oven, bake on a wire rack over a sheet pan for 20–25 minutes.
6
Meanwhile, mix hot sauce and honey in a 1:2 ratio to create the hot honey drizzle.
7
Serve tenders drizzled with hot honey and a side of high-protein ranch if desired.
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Tips & Tricks (5)
- Double-Dredge for Extra Crunch 🍗Dip chicken tenders in egg wash twice and coat with the corn flake mixture twice for an ultra-crispy, golden exterior that rivals deep-fried versions.
- Pulse Corn Flakes Strategically 🌾Crush corn flakes into varied sizes—some fine powder, some chunky pieces—to create textural contrast and maximum crispiness without becoming powdery dust.
- Chill Before Cooking ❄️Refrigerate breaded tenders for at least 30 minutes before air-frying or baking to help the coating adhere perfectly and achieve superior crunchiness.
- Infuse Hot Honey with Garlic 🍯Heat your honey with minced garlic and a pinch of cayenne for 2-3 minutes before adding hot sauce to develop deeper, more complex flavors in your drizzle.
- Use High-Protein Egg White Wash 🥚Substitute whole eggs with egg whites for a lighter, cleaner coating that still binds perfectly while reducing saturated fat and boosting the protein profile.
Recipe Facts
My Calorie Intake
Smart Nutrition 
Nutrition Per Serving
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Glycemic Analysis
Glycemic Index
Glycemic Load
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