The Best Muscle-Building Hot Honey Tenders
Sandra 14 Sept 2026 A healthier version of crispy hot chicken tenders with a hot honey glaze, perfect for muscle building with plenty of protein and fewer calories.
- Prep
- 15 min
- Cook
- 15 min
- Total
- 30 min
- Level
- Easy
- Servings
- 3 servings
Ingredients
3 servings
3
Tap an ingredient or step to tick it off.
Kip tenders
300 g chicken breasts 
30 g flour 
salt to taste
pepper to taste
garlic powder to taste
bell pepper to taste
100 g egg whites 
61 g cornflakes
Hete honingglazuur
1 tbsp cornflour 
1 tbsp sriracha 
3 tbsp honey 
15 g yoghurt butter 
2 tbsp red chilli flakes 
garlic paste to taste
Method
- Preheat your air fryer to 200°C.
- Cut the chicken breast into tenders.
- In a bowl, mix the flour, salt, pepper, garlic powder and paprika.
- Dip each chicken tender in egg whites, then coat it with the flour mixture.
- Crush the cornflakes and coat the chicken tenders with them.
- Place the tenders in the air fryer and cook for 10-15 minutes until crispy.
- For the hot honey glaze, mix the cornflour, sriracha, honey, yoghurt butter, red chilli flakes and garlic paste in a saucepan.
- Heat the glaze mixture over a medium heat until it thickens.
- Drizzle the hot honey glaze over the cooked chicken tenders before serving.
Nutrition (per serving)
- 338kcal
- Energy
- 35g
- Protein
- 45g
- Carbohydrates
- 2g
- Fat
Protein 41% Carbohydrates 53% Fat 6%
All nutrition values
- Calories
- 338 kcal
- Protein
- 35 g
- Carbohydrates
- 45 g
- of which sugars
- 10 g
- Fat
- 2 g
- of which saturated
- 0.5 g
- Fibre
- 2 g
- Salt
- 1 g
Values provided by the cook.
Allergens
Contains
- Gluten
- Egg
- Milk
- Nightshades
May contain
- Sulphites
Based on the listed ingredients. Always check product labels - brands and cross-contamination can make a difference.
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