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.

Author: Hunt4Shredz

Meal Type: Peanuts Free

Cuisine: Asian

Difficulty: MEDIUM

Prep. Time: 15 minutes

Cook Time: 12 minutes

Total Time: 27 minutes

Servings: 4 servings

Calories: 495 kcal per serving

Ingredients

1 ¼ pounds - boneless, skinless chicken tenders
1 - egg
1 cup - cornflakes
¼ cup - Fit Flour or oat flour
1 tsp - garlic powder
Salt
pepper
Spray oil
¼ cup - low-sugar ketchup
2 tablespoons - low-sodium soy sauce
2 tablespoons - gochujang
1 tbsp - honey
1 tbsp - rice vinegar
1 tsp - sesame oil
1 tsp - garlic
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.

Nutrition