Healthier High-Protein Hot Honey Chicken Tenders

These healthier high-protein hot honey chicken tenders are the ultimate guilt-free comfort food. Lean chicken tenderloins are coated in a light breading of crushed corn flakes and flour, seasoned simply with garlic and onion powder, then air-fried or oven-baked to crispy perfection. Drizzle with a homemade hot honey sauce for the perfect sweet and spicy kick. With a total of 127g of protein for the whole batch and under 800 calories (without sauce), these tenders are ideal for meal preppers and clean eaters alike. They’re delicious dipped in high-protein ranch or served with a side of roasted veggies.

Author: Hunt4Shredz

Category: Dinner

Cuisine: American

Difficulty: MEDIUM

Prep. Time: 15 minutes

Cook Time:

Total Time: 15 minutes

Servings: 4 tenders

Calories: 448 kcal per serving

Ingredients

16 ounce - chicken tenderloins
1 ½ cup - corn flakes
1 teaspoon - onion powder
1 teaspoon - garlic powder
⅛ - Salt and pepper
¼ cup - all-purpose flour
1 - egg
1 - part hot sauce
2 - parts honey
⅛ - High-protein ranch

Instructions

Preheat air fryer to 375°F (190°C) or oven to 375°F (190°C).
Set up a breading station with flour in one bowl, beaten egg in another, and crushed corn flakes in a third.
Season chicken with garlic powder, onion powder, salt, and pepper.
Dredge each chicken tender in flour, dip in egg, then coat with crushed corn flakes.
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.
Meanwhile, mix hot sauce and honey in a 1:2 ratio to create the hot honey drizzle.
Serve tenders drizzled with hot honey and a side of high-protein ranch if desired.