I still remember the first time I made hot honey chicken tenders—I was craving something crispy, a little spicy, and just the right amount of sweet, but I didn’t want to throw my macros out the window. After a tough workout, I needed something high in protein, satisfying, and clean. The problem? Most crispy chicken recipes were either deep-fried, drenched in sugar, or missing the crunch I wanted.
That’s when I decided to make my own version—one that delivers on flavor, keeps the macros in check, and works perfectly for meal prep. The combination of juicy chicken, a golden crispy coating, and a sticky, spicy honey drizzle turned out to be exactly what I was looking for. It quickly became my go-to post-workout meal and the perfect way to refuel without feeling heavy.
These hot honey chicken tenders aren’t just tasty—they’re packed with lean protein, naturally sweetened, and easy to make in an air fryer or oven. Whether you’re meal-prepping for the week, looking for a healthier alternative to takeout, or just need a high-protein snack that actually satisfies, this recipe has you covered.
The best part? You don’t need a ton of fancy ingredients. Just simple, clean foods that work for any fitness goal. Stick around—I’ll walk you through everything from ingredient swaps to meal prep tips so you can make these tenders fit your lifestyle.
Table of Contents
Ingredients and Substitutions
Making hot honey chicken tenders doesn’t require a complicated shopping list. In fact, you probably have most of these ingredients in your kitchen already.
Essential Ingredients
Here’s what you’ll need for crispy, golden-brown chicken tenders with that perfect sweet-heat kick:
- 1 lb chicken tenders (or chicken breast cut into strips)
- ½ cup all-purpose flour (or whole wheat flour for extra fiber)
- 1 cup panko breadcrumbs (for a crunchy coating)
- 2 large eggs (or 4 egg whites for lower fat)
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika (adds depth and smokiness)
- ¼ teaspoon cayenne pepper (optional, for extra heat)
- 1 tablespoon olive oil or avocado oil (for air-frying or baking)
For the hot honey sauce:
- ¼ cup honey
- 1 teaspoon chili flakes (adjust to your spice preference)
- 1 teaspoon apple cider vinegar (balances sweetness)
- ¼ teaspoon salt
Healthy Ingredient Swaps
Trying to match your macros? Here are a few ways to adjust the recipe:
- For lower carbs: Swap the panko for crushed pork rinds or almond flour.
- For more protein: Use egg whites instead of whole eggs and add a sprinkle of unflavored whey to the coating.
- For a lighter version: Bake or air-fry instead of pan-frying.
These tweaks help you tailor hot honey chicken tenders to your fitness goals without losing flavor.
Step-by-Step Cooking Instructions
Prepping the Chicken
Start by patting your chicken tenders dry with a paper towel. This step helps the coating stick better. Season both sides with salt, pepper, garlic powder, smoked paprika, and cayenne (if using). Let them sit for 5-10 minutes while you set up your dredging station.
Breading for the Perfect Crunch
You’ll need three shallow bowls:
- Flour: Place flour in the first bowl.
- Egg wash: Beat eggs in the second bowl.
- Breadcrumbs: Mix panko with a pinch of salt and paprika in the third bowl.
Dip each chicken tender in flour, shaking off excess. Then, coat in egg wash before rolling it in panko. Press the breadcrumbs gently to make sure they stick.
Cooking Methods
Air Fryer:
- Preheat to 400°F (200°C).
- Lightly spray the basket with oil and arrange tenders in a single layer.
- Cook for 10-12 minutes, flipping halfway, until golden and crispy.
Oven:
- Preheat to 425°F (220°C).
- Place tenders on a parchment-lined baking sheet and lightly drizzle with oil.
- Bake for 15-18 minutes, flipping once, until crisp and cooked through.
Making the Hot Honey Sauce
While the chicken tenders cook, heat honey in a small saucepan over low heat. Stir in chili flakes, apple cider vinegar, and salt. Let it simmer for 2-3 minutes until flavors combine. Remove from heat and drizzle over the tenders before serving.
For more clean, protein-packed recipes, check out this high-protein buffalo chicken dip on Muscle’s Chef!
Nutritional Breakdown
Eating clean doesn’t mean giving up on flavor, and hot honey chicken tenders prove just that. Whether you’re tracking macros for muscle gain or cutting fat, knowing what’s on your plate helps you stay on track.
Nutrition Per Serving
Each serving (about 4 tenders) provides:
| Nutrient | Amount |
|---|---|
| Calories | 320 |
| Protein | 35g |
| Carbs | 28g |
| Fat | 9g |
Macronutrient Breakdown:
- High in lean protein for muscle recovery
- Moderate carbs for energy, with options to lower them
- Low in fat, especially if air-fried
Adjusting Macros to Fit Your Goals
- For bulking: Serve with rice or sweet potatoes for extra carbs.
- For cutting: Use almond flour instead of panko and drizzle less honey.
- For a balanced meal: Pair with a fiber-rich side like roasted Brussels sprouts or quinoa.
Meal Prep and Storage Tips for hot honey chicken tenders
Prepping Hot Honey Chicken Tenders in Advance
Meal prep is key when trying to stay on track. Luckily, these hot honey chicken tenders store well, making them perfect for busy weeks.
- Marinate ahead: Season the chicken and refrigerate for up to 24 hours before cooking.
- Bread ahead: Coat the tenders and refrigerate for a few hours before cooking for extra crispiness.
- Make the sauce early: Store it in a jar and warm it before serving.
Storing and Reheating for Maximum Crispiness
- Fridge: Keep cooked tenders in an airtight container for up to 4 days.
- Freezer: Flash-freeze on a baking sheet, then transfer to a bag for up to 3 months.
To reheat without losing crispiness:
- Oven/Air fryer: 375°F for 5-7 minutes
- Stovetop: Medium heat in a dry pan for 3-4 minutes
For more protein-packed meal ideas, check out this high-protein donut cake recipe on Muscle’s Chef!
Toppings and Pairings
One of the best things about hot honey chicken tenders is how versatile they are. Whether you like extra crunch, more spice, or a complete balanced meal, there are plenty of ways to customize.
Tasty Toppings for Extra Flavor
- Extra hot honey drizzle – For a sweet and fiery finish, add a little more sauce right before serving.
- Toasted sesame seeds – Adds crunch and a nutty flavor.
- Chopped green onions – Brings a fresh contrast to the rich, crispy tenders.
- Crushed red pepper flakes – If you love heat, sprinkle a bit more on top.
- Fresh lemon juice – A squeeze of citrus brightens up the flavors.
Best Side Dishes to Pair With
- For a balanced meal: Serve with roasted sweet potatoes and steamed broccoli.
- For a high-protein combo: Pair with a quinoa salad or cottage cheese on the side.
- For a low-carb option: A simple arugula salad with avocado and a squeeze of lemon works great.
- For game day or a snack: These tenders go perfectly with homemade ranch or Greek yogurt dip.
For another delicious high-protein meal idea, check out this chicken and shrimp alfredo recipe!
Variations for Different Fitness Goals
These hot honey chicken tenders fit into almost any diet with a few easy tweaks. Whether you’re bulking, cutting, or following a low-carb plan, there’s a version for you.
Bulking Version: Higher Carbs and Calories
If you’re trying to build muscle, you need extra energy. Here’s how to make this recipe work:
- Use boneless chicken thighs instead of tenders for more healthy fats.
- Double the honey drizzle to increase carb intake.
- Pair with rice or whole wheat pasta for a complete post-workout meal.
Cutting Version: Lower Calories and Carbs
When you’re focused on fat loss, it’s all about keeping the meal light but filling.
- Use almond flour instead of panko to cut carbs.
- Air-fry or bake instead of pan-frying to reduce oil.
- Go easy on the honey and add more vinegar to the sauce for flavor without extra sugar.
Low-Carb / Keto Version
If you’re keeping carbs to a minimum, a few swaps make this meal keto-friendly.
- Use crushed pork rinds or coconut flour instead of breadcrumbs.
- Replace honey with sugar-free hot sauce mixed with butter for a keto glaze.
- Pair with a side of sautéed greens instead of grains.
FAQs
When making hot honey chicken tenders, a few common questions come up. Here’s everything you need to know to get the best results.
How spicy are hot honey chicken tenders?
The spice level depends on how much cayenne and chili flakes you add. If you prefer a milder version, reduce or skip the cayenne in the breading and use less chili in the honey sauce. For extra heat, add a dash of hot sauce or more red pepper flakes.
Can I use chicken breast instead of tenders?
Absolutely! If you only have chicken breast, just slice it into thin strips before coating. This will help it cook evenly and stay juicy.
What’s the best way to keep them crispy?
For maximum crunch, always pat your chicken dry before coating. Also, avoid overcrowding when air-frying or baking. If reheating, use an oven or air fryer instead of a microwave to keep them crispy.
Is this recipe good for meal prep?
Yes! Hot honey chicken tenders store well and can be reheated without losing texture. Just keep the sauce separate and drizzle it fresh when serving.
Final Thoughts
Making hot honey chicken tenders at home is an easy way to enjoy a flavorful, protein-packed meal without sacrificing your fitness goals. Whether you’re looking for a quick post-workout snack, a meal prep option, or a crowd-pleasing dish, this recipe checks all the boxes.
By adjusting ingredients, you can fit these tenders into any diet plan. Bake or air-fry them for a lighter version, tweak the spice level to your taste, and pair them with your favorite sides for a well-balanced meal.
Hot Honey Chicken Tenders
Ingredients
For the Chicken
- 1 lb chicken tenders
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp smoked paprika
- ¼ tsp cayenne pepper optional
- ½ cup all-purpose flour
- 2 large eggs beaten
- 1 cup panko breadcrumbs
- 1 tbsp olive oil or avocado oil
For the Hot Honey Sauce
- ¼ cup honey
- 1 tsp chili flakes
- 1 tsp apple cider vinegar
- ¼ tsp salt
Instructions
- Preheat oven to 425°F or set air fryer to 400°F.
- Season chicken with salt, black pepper, garlic powder, smoked paprika, and cayenne.
- Set up breading stations with flour, beaten eggs, and panko.
- Coat each chicken tender in flour, dip in eggs, and cover in panko.
- Cook in air fryer for 10-12 minutes, flipping halfway, or bake in oven for 15-18 minutes.
- Heat honey, chili flakes, vinegar, and salt in a saucepan over low heat.
- Drizzle hot honey over crispy chicken tenders and serve.