High Protein Korean BBQ Chicken Tenders

These High Protein Korean BBQ Chicken Tenders are a macro-friendly twist on a takeout classic. Crispy cornflake-coated tenders are air-fried to perfection and tossed in a sweet, savory, and spicy Korean BBQ sauce. The sauce blends gochujang, low-sugar ketchup, soy sauce, garlic, and honey for a flavor-packed glaze that complements the juicy chicken beautifully. Each serving delivers 38g of protein and only 380 calories, making this the perfect clean comfort food for meal prep or weeknight dinners.

Author: Hunt4Shredz

Category: Dinner

Cuisine: Asian

Difficulty: MEDIUM

Prep. Time: 15 minutes

Cook Time: 12 minutes

Total Time: 27 minutes

Servings: 4 servings

Calories: 351 kcal per serving

Ingredients

1 ¼ pound - boneless, skinless chicken tenders
1 - egg
1 cup - cornflakes
¼ cup - Fit Flour or oat flour
1 teaspoon - garlic powder
⅛ - Salt and pepper
⅛ - Spray oil
⅛ - For the Korean BBQ Sauce
¼ cup - low-sugar ketchup
2 tablespoon - low-sodium soy sauce
2 tablespoon - gochujang
1 tablespoon - honey
1 tablespoon - rice vinegar
1 teaspoon - sesame oil
1 teaspoon - garlic
⅛ pinch - red pepper flakes

Instructions

Preheat air fryer to 400°F (200°C).
Season chicken with garlic powder, salt, and pepper.
Coat chicken first in flour, then dip into beaten egg, then coat with crushed cornflakes.
Place chicken tenders in the air fryer basket and spray with oil. Cook for 10–12 minutes, flipping halfway through, until golden and crispy.
While chicken cooks, whisk together ketchup, soy sauce, gochujang, honey, rice vinegar, sesame oil, garlic, and red pepper flakes in a saucepan over medium heat.
Simmer sauce for 3–5 minutes until slightly thickened.
Toss cooked chicken tenders in the warm Korean BBQ sauce until evenly coated.
Serve hot and garnish with green onion or sesame seeds if desired.